What is the best diet is proper nutrition. Diet proper nutrition - healthy weight loss. Right snack options

A healthy diet is proper nutrition, which is aimed at losing weight without harming your health. Such a diet is not rigid, since its duration is about eleven to twelve weeks, during which a person consumes exclusively healthy food in the amount provided for by this diet.

Proper nutrition in the process of losing weight plays a key role, since it is with the help of healthy food that you can get rid of the hated kilograms that today haunt half the population of our planet. Therefore, if you decide to correct your figure and make the body more attractive, then proper nutrition and diet should go hand in hand.

The main principles of a healthy diet

Proper nutrition with a diet for weight loss should include the following points:

• Approximately 1400-1500 calories should be present in your diet daily, as well as carbohydrates, proteins and fats in the required amount. Adhering to these nuances, a diet for weight loss can be considered harmless to health.
• Choose the right menu for you (the right diet should include breakfast, lunch, and dinner).
• All food should be consumed in unsalted form and in a minimal amount.
• A proper diet should not include sugary sodas, cakes, sweets, and other sugar-based foods. If you are not capable of this, then you can eat a small piece of 70% chocolate once every seven days. You can also eat two to four small spoons of jam (only without sugar), about 100 grams of fat-free ice cream, or a few pieces of prunes.
• Snacking between main meals is prohibited. If you are overcome by hunger, then in this case you can make one snack (apple, banana, plums or some other fruit), but no more.
• Another important nuance is the exit from the diet. How to do this, unfortunately, not many people know. In order not to gain extra pounds again, it is advisable to leave the diet (how to do this correctly below), it is desirable to gradually, smoothly and without relaxing.

What foods should the right diet contain?

Nutrition during weight loss should be balanced, regular and correct: foods that ensure a healthy and long life should be included in the daily diet. Such products include:

• nuts, berries and legumes;
• fresh meat (since it contains a huge amount of nutrients);
• natural milk, fish and eggs;
• vegetables;
• fruits (the most useful is an apple);
• For hydration of the body, it is best to use green tea.

Approximate diet menu

Breakfast (optional):

• One or two egg omelet with milk, one cup of coffee or green tea with skimmed milk.
• One toast, one kiwi, 100 grams of fat-free cottage cheese.
• One serving of oatmeal, one citrus fruit (for example, an orange), two or three nuts and one cup of green tea (you can use skim milk).

Lunch (optional):

• One tomato, a slice of lean ham, one apple.
• Fish salad (for example, with tuna), seasoned with celery and lettuce; still mineral water.
• Vegetable salad of greens, a small glass of any yogurt, rosehip broth.

Lunch (optional):

• Bean soup, small portion of turkey breast, baked apple.
• One pepper and zucchini (steamed), a small piece of lean pork, 100 milliliters of freshly squeezed apple juice.
• Boiled rice, half a boiled chicken breast and a variety of greens.

Afternoon snack (at your discretion):

• One apple and a small glass of fat-free yogurt.
• A lean ham sandwich and one or two tangerines.
• 100 grams of fat-free cottage cheese and one apple.

Dinner (optional):

• A small piece of cheese, one glass of celery stalks and one pear.
• 100 grams of cottage cheese casserole and 100 milliliters of peach compote.
• One apple, one or two dates and 200 milliliters of any pudding.

How to get out of the diet?

All the girls who have been on a diet at least once know that it is very difficult to follow a diet, but it is even more difficult not to break loose after it is over. Statistics say that 95% of people who have safely said goodbye to extra pounds during a diet are gaining weight again. All this happens due to the fact that people do not know how to control themselves and do not want to learn this.

If you also do not know how to control yourself and do not know how to get out of the diet, then the following recommendations are for you.

Rule number 1 - "Do not let yourself relax." For example, the final day of your "suffering" is approaching. During this period, as a rule, such a thought slips through my head as: “oh, and I will soon come off in full!”. At such moments, you simply have to get this nonsense out of your head, because after the diet is over, you will need to limit yourself to food for several more days.

Rule number 2 - "Increasing the portion of food consumed and adding calories should occur smoothly and gradually." After the end of the diet, continue to eat the same foods that were in her diet. Their number needs to be increased every day, but only slowly. After a few days, begin to gradually introduce ingredients containing a large percentage of vitamins and nutrients into your diet (vegetables, fruits, low-fat dairy products, lean meats, greens, cottage cheese, cheeses, etc.).

The best diet is proper nutrition. It doesn't make you starve yourself. Doesn't require spending weeks on low-calorie celery and water. It even lets you indulge in some healthy goodies! And at the same time, it works better than a diet - after all, kilograms dropped correctly are no longer restored. What is the secret?

It is impossible to choose a diet that would equally suit you, your office colleague and neighbor Katya, and, moreover, act equally effectively on everyone. Everyone’s metabolism and health are different, and therefore what a friend successfully built on may turn out to be useless or even harmful for you. But a healthy diet has a huge plus: it does not force those who are losing weight into a strict diet, allowing them to think through their menu on their own. The whole task is to know how to approach this process and what rules to follow.

• Frequent meals are almost the main condition for proper nutrition. Reviews say: three main meals and a couple of snacks per day completely relieve the feeling of hunger and make it possible not to sweep everything that is found in the refrigerator into your plate in the evening.
• Small portions. Again, to the question of the fight against appetite! If you eat 5-6 times a day, you will not have the desire to eat a pot of borscht alone and eat potatoes with mushrooms in a pan. Hunger just won't bother you.
• Light food. Many volumes have been written about the dangers of fried, fatty and sweet foods. The first two components are completely excluded from your menu, the last - sweet - eat strictly metered. And instead of donuts with jam, choose healthy sweets.
• Vegetables and fruits should make up the largest part of the diet. Ideally, your plate should be quartered each time. Two of them are reserved for vegetables, one for a side dish (cereals, pasta) and one more for protein.
• Doubt what to prefer, fish or meat? Definitely choose fish.

• Soda, chips, sausages and everything in which preservatives and flavor enhancers are present in abundance, definitely remain “overboard”. There is no benefit in this food at all, and the number of calories and harmful components that inhibit metabolism exceeds all reasonable standards.
• Salt. The “white poison”, which causes so much controversy, is necessary for our body, therefore, it is by no means impossible to exclude it from the diet. But it is very desirable to reduce the daily rate to 5-15 g.
• Refusal to eat before bed. By the way, more and more nutritionists agree that the notorious “6 pm” after which it was previously supposed to put aside a fork with a spoon is not entirely correct. At this time, you need to eat quite tightly for the last time of the day, but do not refuse food until the morning. Especially if you go to bed close to midnight! In this case, be sure to have a light snack 2-3 hours before bedtime.
• Water. It should be present in your diet in the amount of 1.5-2 liters, and no less.

That's all. And do not intimidate yourself with the thought that the rules of a healthy lifestyle were invented for people with a steel will, and mere mortals will never pull them! The main problem of proper nutrition is to one day break the craving for bad habits and switch to new, useful ones. Taking the first step is really hard. But as soon as you decide to change and hold out for the first 3-4 weeks, the new principles will become the norm. You'll see, you just don't want to go back to the old fast food and eternal attempts to lose weight through diets.

One of the options for proper nutrition: a correct table.

Proper nutrition: menu

Although the rules for a healthy approach to eating are simple, they can be difficult to master for a beginner. Every now and then questions arise: “what to eat? what to cook for lunch? Do all dishes go together? If you also doubt your ability to immediately create a healthy and correct diet for weight loss, make it easier. Refer to, study articles about or use the options below.

Proper nutrition: menu for the week

Breakfast (choose one of the following dishes):

• oatmeal, buckwheat or rice porridge with low-fat milk;
• cottage cheese with herbs or kefir with fruits;
• two boiled eggs or scrambled eggs with tomatoes;
• cheesecakes baked in the oven.

• without adding potatoes, tomato salad with green onion feathers and parsley, 200 g of boiled meat;
• fish roll with garlic and spices, stewed vegetables;
• onion soup, a piece of turkey stewed in tomato sauce, lettuce; fish meatballs and coleslaw; zucchini boats with meat and cheese, cooked in the oven;
• cold tomato soup with cottage cheese and liver stewed in sour cream;
• pumpkin porridge with rice.

• vegetable stew with spices;
• cottage cheese casserole with 1 tsp. jam;
• two seafood skewers (string several shrimp, scallops and mushroom caps on skewers soaked in water, sprinkle with soy sauce and oil, salt and bake in the oven);
• sweet salad of grated carrots, apples and a spoonful of honey;
• fruit mix of two oranges, grapefruit and cranberries.
• Greek salad with a few cubes of feta cheese;
• pineapple-berry smoothie with a few slices of fresh pineapple.

Snacks choose from the following options:

• apple (can be baked), pear, 5 plums, a large slice of watermelon or melon, a handful of berries;
• 30-40 g of nuts or dried fruits;
• a glass of kefir, milk or natural yogurt.

The required 2 liters of liquid should consist of: water, mineral water, green and black tea, freshly squeezed juices.

Do not forget that this is just an example of proper nutrition for every day. No one is asking you to follow it verbatim. Against! Rearranging dishes in places, removing and adding new ones, changing them based on your taste and budget, you can easily plan proper nutrition for a month, two or more. The only condition is to remember the menu planning laws that we discussed at the beginning of this article. And be sure to combine changes in diet with exercise! Only in this case the effect will be noticeable, quick and very pleasant for you.

Recipes for proper nutrition for weight loss

What do all healthy food recipes have in common? It's not hard to guess. They never or very rarely allow roasting. Do not include fatty and heavy foods. Contains a maximum of vitamins and nutrients.

And they are also very tasty. An example of this is a simple and delicious pumpkin salad, for which you will need:

• 100 g of pumpkin;
• apples
• carrots;
• lemon juice.

• Grate all fruits and vegetables on a coarse grater, put them on a plate in layers, pour over lemon juice and eat immediately. If you have any doubts about eating raw pumpkin, put the salad in the oven for 20-30 minutes, then sprinkle with cinnamon and mix well. The juice that is released during the baking process will make the salad more tender.

A very interesting dish of proper nutrition is tomato soup with cottage cheese - original and slightly spicy. For it you will need:

• 0.5 l of tomato juice;
• 150 g of cottage cheese;
• vegetable oil;
• lemon juice to taste;
• dill and parsley;
• a third of a teaspoon of sugar;
• black pepper, cumin;
• salt.

Using a blender, mix tomato juice with cottage cheese, sugar, salt and spices. Sprinkle with chopped herbs.

Chicken rolls with omelets look really festive and provide a feeling of satiety for a long time. And most importantly, they fully comply with the requirements of proper nutrition. The recipe will require:

• chicken breast fillet - 2-3 pieces;
• 2 eggs;
• 100 g broccoli;
• spices and salt to taste.

Beat eggs with finely chopped broccoli and spices. Pour onto a flat plate and microwave until tender (1-2 minutes). Beat the chicken breasts. Cut the omelette into portions, put on the breasts and roll up into tight rolls. Tie with a thread, put the rolls in a baking bag and sprinkle with vegetable oil. Salt, add spices and herbs. Bake for 25 minutes at 180 degrees.

Proper nutrition for men

Nature took care to make men real hunters and getters. Unlike women, to whom she assigned the role of mothers and keepers of the hearth, the stronger sex is endowed with a slightly different metabolism, has a slightly larger muscle mass and consumes a little more energy every day than beautiful ladies. This means that the rules of healthy eating for men will be somewhat different.

How to make a proper diet for a man?

First. Since - we have already discussed this - your missus initially has more muscles, he needs protein to keep them in good condition. If a woman can easily spend a day or two or a week on salads, fruits and cereals, then a man cannot do without meat. Of course, this does not mean that he cannot be a vegetarian or, say, fast! But in this case, the man's menu should be filled with vegetable protein - nuts, dairy products, potatoes and mushrooms. Legumes will not interfere either, with the exception of beans and lentils, which stimulate the production of female hormones and in large quantities men do not need to.

Second. Since we are talking about hormones, which of them is the "calling card" of the stronger sex? That's right, testosterone. And proper nutrition of a man should, to the best of his ability, contribute to its development. To stay healthy and strong for many years to your husband will help:

• meat;
• eggs;
• pollen as a biologically active food supplement;
• alcohol in strictly defined doses (a glass as an aperitif before meals, if there are no contraindications).

In addition, men need:

• zinc (apples, lemons, figs, dates, raspberries, liver, etc.);
• selenium (nuts and pumpkin seeds);
• phosphorus (egg yolk, fish, bran and many other products);
• lycopene contained in red fruits - this element protects men from prostate cancer and significantly reduces the risk of heart attacks and strokes.
• In addition, the strong half cannot do without vitamin E.

But from soy, instant coffee and beer so beloved by men, you should stay away. All these products stimulate the reproduction of female hormones in the body, which means that they should be consumed in a dosed manner.

And finally, the third. The daily dose of calories in a man, depending on how active he leads, is from 2400 to 3300 calories. Hard physical labor and sports training allow you to gain maximum, constant sitting at the computer and the lack of sports require you to adhere to the lower limit. But all the same, the "male" norm remains higher than the "female" one. Keep this in mind if you are planning to lose weight with your husband.

An example of proper nutrition for men

• Breakfast. 200 g of porridge with a piece of boiled meat and a cup of tea or freshly brewed coffee.
• Snack. Toast, a piece of cheese (about 30 g), a glass of juice.
• Dinner. A plate of any soup without potatoes, 150 g of baked or boiled fish, a serving of vegetable salad, durum wheat pasta or stewed mushrooms.
• afternoon tea. Unsweetened natural yogurt or a couple of fruits.
• Dinner. 200-gram pack of cottage cheese with dill, parsley and fresh cucumber.

Proper nutrition for girls

It may seem that the ladies are less fortunate. The calorie content of their daily diet is only 1700-2000 calories, moreover, only athletes are allowed to gain the upper limit! However, women's meager lunches and dinners compared to men's can be both pleasant and varied. And just like men, girls have their own secrets and nutrition and special “female” products. Take note of them so that your body does not lack the substances it needs.

Calcium. This element is always needed, and starting from the age of 50 it is simply vital. The fact is that calcium tends to be excreted from the female body during pregnancy, various ailments and simply with age, and it is very important to replenish its losses in time with the help of proper nutrition. In the diet of any lady from 15 years old and indefinitely, there should be:

• cottage cheese;
• milk;
• quite exotic for our country tofu;
• almond;
• leafy greens.

Iron. We can safely say that the beautiful half of humanity has a complex relationship with this microelement. On the one hand, it is impossible to stay healthy without it. On the other hand, the female body loses up to 100 mg of iron every month along with menstrual flow. And that is not all! The main female hormone estrogen actively interferes with the absorption of this necessary element from foods, therefore it is necessary to constantly replenish iron stores. Girls of any age need to eat liver, dried fruits (especially dried apricots, prunes, dried apricots and dried apples with pears), drink cocoa and rosehip infusions and gnaw pumpkin seeds more often.

Vitamin C improves the activity of the nervous and immune systems, is a natural antioxidant and stimulates the production of collagen. Ladies can't do without it! Contains vitamin:

• in all citrus fruits without exception;
• strawberries;
• kiwi;
• sea ​​buckthorn;
• green and yellow pepper;
• in the already familiar rosehip. A decoction of its dried berries is generally almost a panacea for all diseases and has very few contraindications.

Folic acid. Especially needed during pregnancy, it not only helps the unborn baby to form healthy and strong, but also participates in many of the mother's metabolic processes. At any time of the year, women should regularly appear on the dining table:

• dark leafy greens - spinach, lettuce, parsley (in addition to being saturated with useful elements, they remove toxic toxins and decay products from the body);
• broccoli;
• White cabbage;
• beet;
• tomatoes;
• avocado;
• watermelons;
• peaches;
• lentils;
• green pea;
• beans;
• nuts. Nuts, by the way, relieve blood vessels of cholesterol and reduce the risk of cardiovascular diseases. But carefully count the number of calories in each serving so as not to gain excess weight - almost all nuts threaten with additional kilos if consumed in moderation.

Also, girls should enrich their diet with truly “female” soy, sprouted grains and cranberry juice - a “folk” doctor that prevents diseases of the genitourinary system.

An example of proper nutrition for weight loss for women

• Breakfast. Omelette of three proteins and one yolk, tomato, a glass of freshly squeezed fruit juice. You can drink a cup of coffee, but not instant.
• afternoon tea. 30 g almonds and a couple of plums.
• Dinner. Green soup with broccoli, vegetable salad with beans and turkey, tea.
• Snack. Apple fresh or baked with dried apricots, prunes and raisins.
• Dinner. Several boiled shrimp with a salad of diced avocado, tofu and spices.

Video: healthy foods for girls

Proper nutrition for children

To make a healthy one, you need to take into account many factors. Judge for yourself.

The child is constantly growing and developing, which means that every day he needs a fairly significant amount of calories:

• up to 3 years - 1500;
• up to 5 - 1800;
• up to 8 - 2400;
• up to 16 - 2500 or 3000.

And this is even more than what is required for an adult man who is not engaged in hard physical labor!

Children are constantly on the move, playing and running - which means they need carbohydrates to replenish energy.

Actively growing and strengthening bones - calcium is needed.

Muscles increase - protein is needed.

The brain and mental activity are developing - this is already a whole complex of vitamins and microelements.

Children's metabolism works like clockwork, so sweets do not cause such harm to health as an adult. And cholesterol, which is dangerous for moms and dads, is involved in the formation of cell membranes!

However, this, of course, does not mean that babies can eat whatever they want and in any quantities. If we are talking about a child who has already gained extra kilos - for example, due to a passion for fast food or some kind of disease - proper nutrition for weight loss should be organized as soon as possible.

• Try to create definitions of the mode of eating, but do not build it into a cult. If the child does not want to eat at the moment, do not force him to do so by all means.
• Use the system of snacks - a kind of "fractional nutrition" for kids. An apple, baby crackers, a small box of yogurt will not kill the appetite, but will help the baby to strengthen his strength until lunch. Fruits in general can be given almost anytime and as much as you like (with the exception of cases of allergies and diathesis).

• One meal a day should contain protein. Suitable boiled chicken breast, cutlets (preferably steamed), cottage cheese, oatmeal or pea porridge.
• By the way, dairy products are an obligatory component of the children's menu.
• Sweets can and should be given. But strictly dose them! It is wise to let your child eat one or two candies or a small cake after a meal. And it is even wiser to try to transfer your child to healthy sweets - honey, dried fruits, sweet fruits and berries.
• Constantly, but without violence, teach children to drink water. By equipping your offspring with the healthy habit of drinking a few sips whenever the first signs of thirst are felt, you will do him a great service for life.

A growing organism cannot be deprived of any vitamin or microelement. But he especially needs phosphorus, magnesium, calcium, iron, sulfur, and zinc, from which the successful mental activity of the child depends. Numerous studies prove that the lack of iodine also reduces the ability of children to learn, and the lack of vitamins B, C and E worsens the situation even more.

An example of a simple healthy diet for a child

• Breakfast. Fritters with applesauce and apple juice or compote.

• afternoon tea. Pear, or baby biscuits, or dried fruits soaked in fruit juice.
• Dinner. Soup with chicken broth, 2-3 meatballs with fresh vegetable salad. Compote.
• Snack. A sandwich made from a piece of bread and cheese.
• Dinner. Oatmeal or rice porridge, a glass of milk, kefir or jelly.

Proper nutrition and sports

Sports and healthy food are inseparable. If they do not go hand in hand in your life, there is no need to talk about a healthy body and a beautiful figure. Moreover, it is not enough to follow a diet or make sure that the number of calories that you consumed today is burned during training. Everything is much more complicated!

• During sports, muscle building and growth takes place, which requires a large amount of protein obtained from various sources. This means that you can’t limit yourself to, say, cottage cheese - you will need meat, eggs, and nuts. There is also a special one that best contributes to the recruitment of muscle mass.
• In this article, we have already mentioned that our body is best provided with carbohydrates for energy. Simple ones (sugar, honey, sweets) are best avoided, complex ones (cereals, fruits, vegetables, legumes, whole grain bread) should be included in your menu more often. Be sure to eat something carb 1-2 hours before your workout!
• Not all beginners know this secret, but half an hour after class, you need to have a carbohydrate snack to regain vigor. It could be a banana, an energy bar, or a low-fat milkshake. And after an hour and a half, eat a full meal. It is especially important that at this time protein is on your plate, since in the first two hours after training it is absorbed as well as possible. Everything eaten will go straight to the muscles!

• No matter how the word “fat” scares you, proper sports nutrition should definitely include it. Vegetable oils, nuts, seafood, sea fish and flax seeds will help you get the necessary substances without fear of getting better.
• A quarter of all food eaten per day should be fruits and vegetables. In addition to complex carbohydrates, these are also vitamins and fiber.

The correct diet depends on the sport you are passionate about. A professional bodybuilder uses one diet, a gymnast another, a runner a third ... But if you do not want to delve into the jungle of rules and regulations, build your diet based on an exemplary menu for an athlete.

• Breakfast. Oatmeal, 1-2 eggs.
• Snack. Milk shake.
• Vinaigrette with a 200-gram piece of fish or meat.
• afternoon tea. 200 g of cottage cheese.
• Dinner. Rice porridge with meat, 100 g of cottage cheese.
• 1.5 hours before bedtime. Kefir or milk.

Video: how to eat to gain muscle mass?

Proper nutrition table

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"To lose weight, you need to go on a diet for a long time, strictly limit yourself in food, do not allow yourself weaknesses in nutrition. You need to eat rarely. Food should be small. You need to forget about tasty food and eat only disgusting raw vegetables. Carbohydrates lead to obesity, therefore, they should be completely excluded from your diet if you want to lose weight ... And in general, if you want to always remain slim and not gain excess weight, then your whole life should turn into an ongoing struggle with your appetite and with yourself! All this is very difficult and it takes a lot of willpower. That's why I'll never be able to lose weight."

Here are the most common misconceptions of people who want to lose weight but cannot lose weight. Making circle after circle the same typical mistakes of most losing weight, you gradually come to the conclusion that there is “something wrong” with you, you have a “special organism” that reacts “incorrectly” to diets; that you are too weak-willed person and therefore you will never be able to lose weight. You reproach yourself for lack of will and weakness, you begin to hate and despise yourself, fall into despair and depression...
In fact, diets and restrictions are a dead end. If you want to lose weight, you must eat right, and this has nothing to do with diets! Even the longest diets are a rather short-lived phenomenon. As soon as the diet ends, your body is taken with a redoubled zeal to accumulate fat, which was deprived of your efforts during the diet. To lose weight effectively and for a long time, you must follow certain rules of eating behavior and adhere to a certain style of eating all your life. You won't be able to stick to any diet for that long. Fortunately, if we talk about the style of eating and correcting eating behavior, we are not talking about the need to endure deprivation and hunger. You just need to make some changes in your habits and attitude to food.

Proper nutrition: what should it be?
From the book of Kukharskaya I.Yu., Potapkin S.V. Slim Me: Invisible Gymnastics

The human body needs carbohydrates, proteins, fats and is not able to function properly without vitamins, minerals, micro and macro elements, which can be obtained only if you eat varied and in normal quantities. It is better to increase physical activity and waste excess energy than to lose vital elements. One of the main causes of obesity is an unbalanced, overly fatty diet.

According to nutritionists, a person's daily diet should be something like this:
- proteins - 15 - 20%
- fat - 25 - 30%
- carbohydrates - 50 - 60%
In other words, you need to eat daily: a lot of "complex" carbohydrates (mainly vegetables and cereals), an average amount of proteins (sour-milk products, lean meats, fish, legumes), a moderate amount of "fast" carbohydrates (fruits, juices, low-fat sweets) and very little fat (including vegetable). Being engaged in PSV, you will significantly increase the consumption of fat, but for the fastest achievement of the result, it is necessary to reduce its consumption as much as possible. To do this, you need to replace fatty foods in your diet with low-fat foods.

Do not eat sausages, sausages, sausages - besides the fact that they have a lot of fat, they are usually "dirty" products, which are often made from "second fresh" meat or offal and contain a large amount of preservatives.

Cheese is a very fatty product, choose one that has a light yellow color, bright yellow cheeses are especially fatty. Refuse processed cheeses - they contain not only a lot of fat, but also all kinds of dyes, melters, thickeners and other food additives.

Do not exclude carbohydrates from your diet. Vegetables and fruits are needed for normal metabolism and good functioning of the gastrointestinal tract, sweets for brain nutrition. At the same time, try as little as possible to use foods that combine fats and "fast carbohydrates" - pastries, cakes, chocolate, cakes, ice cream. Serious damage to the figure is caused by sweet carbonated drinks.

Proper nutrition implies a healthy diet, which should include lean meat - beef, veal, white poultry meat (before cooking, free it from skin and fat), fish, dairy and sour-milk products, cereals, fruits, mushrooms, legumes. Even if at the moment you need to lose weight, you should not completely exclude foods containing starch: potatoes, pasta, non-rich and low-fat bakery products - they are not processed into fat. However, they contribute to the most complete absorption of fats from other products with which they are consumed simultaneously. For example, vegetables with a high glycemic index, eaten with mayonnaise or oil in a salad or fried in oil, store almost all of the fat eaten. Therefore, eat them separately from fatty foods.

Vegetables should form the basis of a healthy diet. Eat beets and carrots in moderation, and eggplants, zucchini, tomatoes, cucumbers, turnips, radishes, radishes, greens, etc. - with no restrictions.

Boil or steam food more often, bake, simmer with minimal fat, and fry less often.

Refuse food that is dangerous to health and figure. Harmful products include: fast food food ("... burgers", hot dogs, grilled chicken, pasties, shawarma, pancake pies, etc.), mayonnaise and sauces based on it, semi-finished products (dumplings "quick" cutlets, breaded fish, etc.), bouillon cubes, soups - "ready-made" or instant and other artificial products.

According to the time of day, it is desirable to distribute the diet in such a way that "fast" carbohydrates fall mainly in the first half of the day, protein-free low-fat food - in the evening, complex carbohydrates can be consumed at any time (also, of course, without fat).

Please note that our wishes are of a general nature and generally correspond to the advice of most modern nutritionists. We do not give instructions on what and how much to eat in grams or calories. People are different from each other, everyone needs as much as he needs, and not someone else. It is not justified to give the same advice to different people. One of the nutritionists says: you need to eat 1000 kcal per day. How did he determine it? Who exactly needs it? Who is this person - a man or a woman? How old is he? What is the state of his health? What is its weight? What loads does he get? Treat this kind of "exact" recommendations with caution - they may not suit you.

We will not describe all the achievements of modern dietology: in fact, the solution to the problem of proper nutrition lies in the field of psychology.

Eating tips for those who want to lose weight
Set peace with your own organism
As a rule, eating disorders are the result of the fact that you are at war with your own body.
Proper nutrition and adequate eating behavior, rather than rigid diets and restrictions, are essential for successful, healthy and comfortable weight loss.
The first rule, the main thing: do not fight with your own body. Learn to live with him in peace and harmony, love him. Remember, he is your one and only and irreplaceable. Enter into peace negotiations with him and agree on the following. You will feed him when he wants it and give him as much food as he needs. You reserve the right to decide what you will feed him.

Review your diet
Determine what you should eat and what is strictly contraindicated for you. There won't be many of these products. Nutrition should be balanced, and fats, proteins and carbohydrates must be present in the diet. Prepare a list of foods that will form the basis of your diet. Each person should follow his own scheme, observing the general principles of proper nutrition. In the process of bringing the body into a physiological norm, food preferences will begin to change "by themselves".

Eliminate fat "Inlet"
Today, almost any store offers a selection of similar products with different fat content: bread 5% fat and 1.5%, milk 3.2% and 0.5%, kefir 3.5% and 0%, etc. Try to limit your oil intake as much as possible.

On the sales floor of the store, pick up the product that you intend to purchase, read on the label how much fat it contains, and compare it with the label of a similar product that lies nearby. In the end, if one store does not have a great selection, go to another. Do not forget that the farther from your house the store is, the more your own fats you will have time to spend while you bring bags of groceries out of it.

Start losing weight from the store
Proper nutrition starts... in the store! When there is a lot of delicious "forbidden" food at home, it is very difficult to resist the temptation, sooner or later you will still "break loose". Therefore, start losing weight from the store - you are there for only a few minutes, it is much easier to refrain from buying the "wrong" products than from eating them when they are an eyesore from morning to evening. In order not to buy unnecessary "forbidden" products, make a list of what you need to buy in advance and follow it unquestioningly. Put food that is safe for the figure in bags, fill your refrigerator with them, preventing any tasty harmful things from getting there, then there will be no temptation to eat them. Now that you have only harmless food in your house, you can safely open the refrigerator as soon as you feel hungry and choose from what is available.

Fractional nutrition
Try to eat small meals. Reduce the amount of food for each meal gradually - it's easier to get used to it. If you feel that you are not full in small portions, eat more often - there is nothing wrong with this when you take the "right" food. You should not feel hungry, but you should not eat a large amount of food or liquid at once, because in the latter case, the walls of the stomach "stretch" over time. In order to feel full with a distended stomach, you will have to eat a large amount of food. If you eat and drink in small portions, the stomach will gradually shrink in volume, and it will be possible to get enough of small amounts of food.

Use small utensils
The best way to get rid of extra pounds is to leave them on your plate!

Always use small utensils for eating. This is especially easy to do at home, but you can also use this technique at work if you take care to bring your cups and spoons there in advance. Use small plates for first courses, tea saucers for second courses. Replace tablespoons with dessert spoons. This technique will help you reduce portions. Usually, when we are hungry, we quite unconsciously put a large amount of food on our plates. Then it is not only difficult for us to stop while there is still food left on the plate, but even if we are already full, upbringing and social norms do not allow us to throw away the food left on the plate, and we eat it up through force.

Take a break (but don't eat "Kit-Kat"! :))
After you have eaten the first portion, take a break for 15-20 minutes. If after this time you are still feeling hungry, eat another serving. The fact is that when we eat, the signal about the onset of saturation does not come to the brain immediately, but with some delay. Therefore, we continue to eat when we are already physiologically full - we just do not know about it yet. As a result, we eat to satiety. Psychologically, it’s easier to endure a 20-minute pause, knowing that you can return to food if you wish, than to say to yourself: that’s it, you can’t eat anymore. Be patient a little, it is quite possible that after a pause you will no longer want to eat.

Catch the hunger
Learn to distinguish between situations when you are really hungry and when you just want something to chew on. Over time, you will learn to differentiate your feelings, but if it is still difficult to do this, proceed in a simple logical way. Analyze how long ago you ate the last time and what you did after eating. And keep in mind, if you were engaged in very intense physical activity, your body at that time did not spend fats, but carbohydrates. And, although you have worked hard and hard and are now experiencing severe hunger, be careful in choosing products. Eat vegetables or fruits, but limit your fat intake as much as possible. Also beware of eating animal proteins, they are always combined in products with some amount of fat. If you haven't had much physical activity since your last meal, do the same. When the body really needs to replenish nutrients (experiences "true hunger"), it is imperative to eat so that it does not resume countermeasures.

Very often there are situations when in fact you are not hungry, but you want to chew. Try to catch a pattern when "pseudo-hunger" occurs most often. For many, this is due to situations of increased anxiety. In the cerebral cortex, the satiety center and the pleasure center are close, so when we eat, the electrical impulses that occur in the cerebral cortex during the process of saturation also affect the pleasure center area, a feeling of peace and satisfaction comes. As a result of several repetitions of the "stress-eating" combination, the connection is fixed, you form a conditioned reflex, that is, a common habit of "jamming" stress.

For someone, the desire to chew arises when a person is not busy with anything and is bored, etc. Eating is again a way to enjoy and get rid of oppressive boredom. If you find yourself chewing every time in response to any emotional experience, just grab some sugar-free gum and chew it until you get bored. Try to drink a relatively large amount of water (just plain non-carbonated water, but not juice, tea, coffee or something else) so that there is a feeling of a "full stomach" (do not overdo it, you should not drink liters of water, you can "stretch" the walls of the stomach) .

Develop inconsistent behavior
If you have free time, use this technique. Do something that cannot be combined with food, for example, cleaning the apartment or something that your hands don’t reach all the time - transplant indoor flowers, disassemble the mezzanine, repair old things, etc. There are always activities at home. They will distract you from thoughts about food, and such as, for example, general cleaning, will also help you lose those extra pounds.

Allow yourself weakness
Do not forbid yourself to eat anything once and for all. The Forbidden fruit is sweet. Do not abuse "harmful" products, but allow yourself to eat what you want from time to time, despite the fact that this may not be entirely healthy. It is much more harmful to constantly keep yourself in check! Sometimes you just need to pamper yourself. This applies to any food, including sweets. Sweets are a different story altogether. First, they are necessary for the normal functioning of the brain. If you completely deprive yourself of sweets, there may be problems with thinking and other mental processes (attention, memory, perception). In addition, the ban on sweets leads the body to real stress. Eating sweets requires our genetic memory. Recall that for our distant ancestors, the sweet taste meant the absence of poisons in the products and testified to the high content of nutrients in them. So the craving for sweets is the call of the ancestors. Try to eat sweets in the morning to "charge the brain" and limit their consumption when physical activity is reduced. The body is able to translate unclaimed "fast carbohydrates", which include sweet foods, into fats. The transformation occurs especially quickly when eating fatty sweets - cakes, pastries, chocolate. So that they later do not deposit on your figure, you will have to spend a lot of energy. Therefore, get used to satisfy the need for sweet fruits (live and dried), honey, jam, marshmallows and marshmallows, candy caramel. With sufficient physical activity during the day, they simply burn out without turning into fat.

Don't reward yourself with food
Psychologists advise rewarding yourself for small personal achievements with something pleasant, so that it is easier to force yourself to do unpleasant things (I went to the dentist - I ate a cake). In general, the advice is not bad, but you need to decide once and for all for yourself, the "prize" can be anything but food! In our life there will always be a place for a feat - it’s too much to do every day that you don’t want to do at all. If for every action that requires moral effort, eat a cake, the results will not be comforting at all. Nutrition is too much of an influence on health to be handled haphazardly.

Remove the ban on dinner
One of the pressing problems of losing weight is an irresistible desire to eat plenty in the late evening. During the day, the fight against overeating is quite successful, but as night approaches, the feeling of hunger becomes so strong that many give in to it. Sometimes, by inhuman efforts of the will, one manages to force oneself to fall asleep "on an empty stomach", but it is too difficult to lead one's own body: you wake up in the middle of the night and, like a lunatic, without regaining consciousness, empty the refrigerator. Here the principle "forbidden fruit is always sweet" fully works. You have to constantly control yourself, which means you can’t constantly think about what you can’t eat in the evening. Simply put, you constantly think about food in the evening. At this point, the very power of thought makes the stomach produce digestive juice! Try to think continuously about anything and it will soon become an obsession ("I don't think about the white monkey, I don't think about the white monkey, I don't think about the white monkey at all..."). The more you think about something pleasant and inaccessible, the more you want it, right? But, if in many cases the inaccessible remains inaccessible, and the protective mechanisms of the psyche work, "turning off" desire (this mechanism is called "fox and grapes" - the grapes are high, well, okay, it didn’t hurt, the grapes are green), then food - here it is, nearby, well, if not in the refrigerator, then in a nearby store - go, take it and eat it. Not only is the temptation close, you are also constantly stressed out by the fact that "you can't." It further enhances the feeling of hunger, triggering the stress-eating reflex. In the end, we give up under this onslaught, we eat up when we can’t eat - we experience another stress about the fact that we violated the ban - again we want to eat! It turns out a vicious circle.

The problem of "late dinner" is very common and very difficult. But it is not easy until you realize that the desire to chew something tasty at night looking is just one of your habits and all you need to do is change this habit. You just need to approach this gradually, slowly and carefully. If you try to change your eating behavior at once, abruptly abandon everything that you have been accustomed to for years, nothing will work - you will break into another culinary binge. Can you perhaps cite as an example the experience of someone you know who managed to turn their life upside down in just one evening? You have an outstanding friend! His willpower is admirable. Is your will that strong? Then let me remind you that you have made a peace agreement with your body. Help him get used to the changes. Start small.

Firstly, strict restrictions on consumption in the evening do not apply to all products. Allow yourself to eat something the least dangerous for the figure - it's better than "roaming around the refrigerator" at night. If you have a habit of drinking tea at night, drink tea without sweets. Delicious is not always bad. Eat an apple or an orange - also delicious, but practically safe for the figure. Although it is usually better to eat sweet fruits in the first half of the day, this way of satisfying the “night hunger” is also suitable for the “transition period”. At any time and in any quantity, you can eat a dinner of raw or boiled vegetables without adding oil and sauce.

Secondly, do not save your hunger all day until dinner. Be sure to eat throughout the day. Move your lunch at work to a later time so that you come home feeling only a little hunger and satisfy it with the lightest meal possible. If, after having lunch during the day, in the evening you are again very hungry, include an afternoon snack in your regimen. In the end, if the situation allows, have dinner at work or on the way home, and do not eat at home. Perhaps for you dinner with your family is something more than just a meal, then you should not transfer it to work. There is no crime if you eat vegetables or a piece of lean meat in the evening. If you still feel guilty about not eating dinner on time, take a walk at a good pace for an hour after dinner, you can even do it at home in front of the TV. If the expenditure of energy exceeds its income, nothing will be deposited anywhere.

Compliance with these simple recommendations will solve the problem of evening meals, since you can afford to eat when you want to. Feeling full will allow you to relax and stop thinking about food without feeling guilty. The main thing is not to try to change everything at once too abruptly, usually this causes severe psychological and sometimes physical discomfort, the person cannot stand it and again rushes "in all serious ways." You need to rebuild your way of life gradually, humanely in relation to yourself in full agreement with yourself. Then the process of weight loss will go more fun - in every sense of the word.

Celebrate to your health!
Most people are unable to lose weight or simply start a healthy lifestyle for a long time, because they believe that this will require them to completely give up all the joys of life once and for all. But here lies the mistake: to lead a healthy life, you do not need to give up the pleasures that it offers! You just need to change your attitude towards these pleasures. You don’t need to impose strict restrictions on yourself in everything, you just have to decide what exactly is completely unacceptable for you, and there are very few such things and it’s not too difficult to refuse them. Everything else is not just possible - you need to allow yourself. True with a caveat: observing the measure. You have every right to rest and holidays, the main thing is that after that it doesn’t feel bad (in this sense, “overeating” is no better than “overdrinking”). After the holidays, you can safely return to a measured lifestyle, observing a slightly stricter discipline than during the holidays. You feel that you "ate" too much for the holidays - work out more, normalize your diet, and life will very quickly get back to normal. It is very important to be able not to limit oneself - it is excessive self-restraints that subsequently lead to breakdowns according to the principle of "falling over!". Holidays should not happen too often, because only then you can get real pleasure from them and then they are not capable of harming your health. You need to understand that if you “violated” something, no one will punish you for it (unless you punish yourself by giving up on proper nutrition and training); you don't have to start anything from scratch. Everything you have done so far counts for you. Holidays are just a part of normal life. That's why they differ from everyday life, that you can "allow yourself a little extra." So treat this and treat it calmly and joyfully. And continue to live the life that you are accustomed to.

Increase physical activity
If you want to not only get rid of the habit of constantly chewing, but strive to be in good physical shape, not get sick, have a great mood, increase your physical activity. In addition to the obvious benefits of physical activity as such, there is an interesting mechanism that regular, non-intense loads trigger. Whereas high-intensity exercise usually stimulates hunger, prolonged moderate-intensity exercise reduces appetite. In this case, the body switches to enhanced "internal" nutrition, that is, it "eats" its own fats. Fat reserves are large (otherwise we would not be talking about the need to lose weight now), so the body manages with internal reserves and almost does not require nutrition "from the outside". This explains the "mysterious"-looking mechanism of reducing appetite with non-intense constant physical exertion and increasing - with active training. That is why PSV classes lead to a change in eating behavior and a decrease in the organic need for fatty high-calorie foods. The body switches to increased "nutrition" of its own fat, and appetite decreases as if by itself. At some point, you will feel that the rejection of previously beloved, but very harmful food is not only painless, but also gives a certain pleasure. You will no longer want fatty and high-calorie foods in large quantities and you will not have to test your willpower every time before breakfast, lunch and dinner. This will not happen immediately, but it will happen without fail and for everyone, without exception, naturally and without psychological discomfort.

What is the PP Diet? This is, first of all, the abbreviation of "proper nutrition". The idea of ​​​​creating such a diet arose against the backdrop of the spread of special diets that slightly restrict or severely exclude the use of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, introduce the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost kilograms at the end of the period of food restrictions.

A healthy diet, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition. However, just eating right amid the fad for diets is “unfashionable”, and PP (proper nutrition) is presented as a “PP diet for weight loss”.

Does PP help you lose weight?

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of passion for fast food, semi-finished products, an abundance of industrial sweets, PP helps to return to the basics of the diet, laid down at the genetic level. A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content, which is determined by the energy costs of each particular organism.

All sorts of food benefits of civilization, rich in fast carbohydrates and fats, supplements that stimulate appetite, altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, a proper nutrition system, excess weight does not accumulate. The decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical activity on the body.

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

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

When following the rules and calculating the calorie content of the PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Are there any benefits to PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that provide the body's needs in both nutrients and vitamins and minerals.

The diet can also include foods and dishes that help meet the increased needs for certain substances, masquerading as a desire to eat "junk" food. Researchers have proven for a long time that cravings for certain types of dishes and products do not always mean a lack of trace elements contained in these dishes. So, for example, the love of carbonated drinks does not indicate a lack of carbohydrates, but masks the insufficiency of calcium intake with food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing products allows you to saturate the body with essential trace elements and prevent "breakdowns" from the diet.

Diet "proper nutrition": lose weight correctly

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

PP principles:

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

Proper nutrition: menu

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

Proper nutrition: an example for weight loss for a week

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

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

Diet adaptation

Depending on the goals and possibilities, the menu can be compiled by changing the products to the appropriate ones in terms of calorie content and composition, supplementing and excluding dishes of individual choice.

How long does a diet with proper nutrition last?

This diet does not imply a time limit. When moving from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of reaching the desired body weight, one should not return to the previous style of eating, the nutrition system for this diet makes it easy and enjoyable to adhere to its rules throughout life.

Medical dietary restrictions

There is no diet that is appropriate and "right" for everyone and everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the requirements of the body.

For maximum results in losing weight, you need to use, when compiling a daily menu, recipes for proper nutrition for weight loss. A balanced diet will help to improve metabolism, get rid of extra pounds and gain the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.

Basic principles of proper nutrition

The diet of any diet for weight loss is based on a combination of foods that help get rid of excess weight. In addition, such nutrition systems include several basic rules, following which the effect of losing weight is achieved. These include:

• recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and trace elements necessary for the body to maintain vital functions in recipes;
• You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
• Harmful foods should be excluded from the daily diet to the maximum. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes prepared without added sugar, then it is better to replace such menu components with useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It's best to purchase prescription products from reputable manufacturers who don't grow or manufacture them with various chemicals and hormones. Especially, this applies to meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• the use of salt in weight loss recipes is also best minimized, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
• chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Food table for recipes

To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited products for weight loss

How to plan your diet for weight loss

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this daily routine:

• in the process of losing weight, in no case should you skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss should be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity in it, but combine them with meals - so as not to exercise on a full stomach and not to eat heavily after a workout;
• in case of an urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It is easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be a great example of a healthy diet and lead to weight loss.

Recipe: Pasta with Vegetables and Chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel off the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces, add to the vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.

Recipe: Fish with White Sauce

This recipe for weight loss is good because the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.

cook fish: for this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, pour a little lemon juice, put on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.

Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.

Recipe: couscous with vegetables and fish

Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. Any stewed vegetables can be added to cooked cereals, but it is best combined with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Salad for weight loss from vegetables with beans

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the baked or frozen corn, and also take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced ​​chicken stewed in soy sauce. Put sauce, fresh cucumber (rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds in the center of the cake. Wrap in envelopes or rolls.

Recipe for weight loss: Stuffed champignons

This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate diet of proper nutrition for weight loss for every day

In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	The drinks
1	Oatmeal on the water	Chicken breast stewed with vegetables. As a garnish - durum wheat pasta	Vegetable ragout with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Non-carbonated water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Whole grain bread sandwich with tomato wedge, mozzarella slice and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; whole grain bread sandwich with curd cheese (or cottage cheese) and herbs
3	Buckwheat porridge on the water	Vegetable soup with a slice of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 gr of any nuts; a glass of kefir (you can add a small spoonful of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Groats can be varied with carrots and onions	Egg omelette with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar) a handful of dried fruit
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on the water	Vegetable casserole (zucchini, tomato, carrot, eggplant, egg)	A piece of boiled white fish with brown rice	Rice bread sandwich with salted trout and cucumber slice
7	Rice porridge on the water	Omelette with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; a handful of nuts

Approximate diet for weight loss for a week

Proper nutrition recipes should include dishes that take into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The most useful breakfast is cereals cooked on water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
2. Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
4. As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
5. Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.

Approximate diet for weight loss for a month

When drawing up a proper nutrition plan for a month, you need to adhere to the general rules that form the daily diet. The recipes are the same, they are based on a combination of healthy products. The main thing to remember is that the result does not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case, a slender figure will cease to be a dream, but will become a real reality. There is another useful tip that often helps to lose weight no less than healthy recipes: go grocery shopping on a full stomach.

Right snack options

These meals are equally important in the preparation of proper nutrition in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little - a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are supplemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to create delicious slimming sandwich recipes. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.

Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes, combined with active physical activity, will be the solution in the fight against excess weight. At the same time, it is important to be patient and confidently go to the intended goal.