A person who follows the principles of proper nutrition does not suffer from excessive hunger. He has no psychological discomfort due to food restrictions. On the contrary, there is lightness and a feeling of satiety throughout the day. Diets limit the human body, both physically and psychologically.
Proper nutrition is an element of a proper lifestyle. Each specialist recommends switching from strict diets to proper nutrition, and not limiting yourself to prohibitions. Proper nutrition is the key to safe health, which you take care of and protect.
We get all the nutrients we need from food intake. Proper nutrition is a kind of filter for the selection of nutrients for your body. At proper nutrition a person consumes all the useful elements necessary for life: proteins, fats, carbohydrates, fibers, trace elements, vitamins, and much more that a person needs.
A person is used to eating absolutely everything, depending on different methods of cooking. Fried food, boiled, steamed - each of these types of technical processing has a certain benefit or harm. Of course, steamed or boiled food is more beneficial than fried food. However, we also eat fried food because we want it. I would like to say that by replacing products, by changing the principle of cooking, we begin to eat right and consume more useful substances and minerals.
What does the concept of "proper nutrition" mean? What can be eaten and what not?
The question is very common. Many people do not know what proper nutrition is and what you can eat and what not. But the answers are as simple as ever.
The most important thing is to exclude products prepared artificially and processed in a technical way. Let's call them category A products, namely:
- chips and crackers;
- fast food;
- fried food;
- fatty food;
- different sodas;
- confectionery products - cakes, pastries, cookies, chocolates, biscuits.
In all of these products listed above, the number of elements E just rolls over, and this does not bring any benefit. Only one harm. It is also not advisable to use products with a large amount of palm oil in the composition.
- Alcohol - it should also be abandoned, because, apart from a strong wild appetite, alcohol does not bring anything good. Of course, some types of alcohol can sometimes be used, but you just need to know what exactly, in what quantity and for what purpose.
The rule to follow with proper nutrition!
The most important rule in proper nutrition is to use the right amount of nutrients and trace elements correctly and evenly in proportions. And now we are talking about fats, proteins and carbohydrates. Also important are the additional substances that we receive in the process of eating food. When eating, a person should receive about 60% carbohydrates, 25% fats and 15% proteins daily. A smaller number of them contributes to the breakdown of the fat layer, in other words, a person loses weight.
The main element is carbohydrate
Carbohydrates are considered the most important sources of energy in the human body.
Carbohydrates in foods:
- cereal crops;
- potato;
- fruit;
- vegetables;
- nuts, etc.
Element for inducing action - Fats
Fats are needed by the body. Many people believe that by drastically reducing their fat intake, they will improve their physical fitness. But this is an erroneous opinion. Fats are needed by the body just like proteins and carbohydrates. Fats provide vital functions in the human body. With their help, immunity becomes stronger, metabolic functions in the human body are supported. If there is a lack of carbohydrates in the body, fats compensate for this and perform the function of balancing useful substances so that the main functions are not disturbed.
Fats in products:
- common types of meat;
- butter;
- vegetable oil;
Growth with the help of the element - protein
Protein is the third most important element in the human body. Being constantly active and mobile, the protein provides this very energy and mobility. The most important property of protein is growth. The accumulation of internal energy and after the growth of the whole organism is the No1 function. Proteins also perform a protective function, since they protect the body from the penetration of various viruses and bacteria.
Protein in products:
- fish, meat;
- various seafood;
- curd products;
- low-fat cheese;
Systematized nutrition - quick results!
With a properly composed diet, problems and difficulties should not be. After all, everything is easy and simple, without any difficulties.
What is recommended for breakfast:
- Cottage cheese casseroles, yoghurts, cheeses
- oatmeal in milk, (any porridge), scrambled eggs;
- boiled meat, or boiled potatoes (in small quantities);
- grain bread with raisins and cereals with a piece of butter;
- tea, coffee (without sugar);
Suggestions for lunch: - light vegetable soup or meat broth;
- durum wheat pasta;
- fish or boiled meat;
- fruit;
What do you recommend for lunch? - Toast with a piece of butter;
fruit; - Tea coffee;
What to cook for dinner: - Porridge cooked in water or milk;
- vegetable salad or grilled vegetables;
boiled fish; - low percentage cottage cheese;
- tea with a teaspoon of honey;
Before going to bed, drink a small glass of kefir. It will help calm your digestive tract and help digest leftover food.
Follow the regime and it will become your way of life!
Proper nutrition is not a matter of 5 minutes. This is because it takes months, or even years, to switch to proper nutrition and get used to this lifestyle. To fully switch to proper nutrition, you need to understand exactly what you are doing and accept the importance of a responsible step in your life. After all, proper nutrition will change your life once and for all. So…
Proper nutrition is a balanced complex of vitamins and minerals, with a complete set of proteins, fats and carbohydrates, minerals and fibers that help the body to function properly.
Of course, you need to follow the right nutrition plan and switch to a healthy menu too, but it is also important to understand a few important rules:
- We eat to live! This is the most important rule regarding food. We take only those products that can saturate our body with nutrients and bring a minimum of harm in order to further protect against viruses and diseases.
- More nutrients - a stronger body! Proper nutrition is a balanced complex that can stop many diseases. First, diseases of the gastrointestinal intestinal tract that may arise due to malnutrition and unhealthy lifestyle. Also diseases of the cardiovascular system, which does not receive enough vitamins and minerals. Less common is cancer, diabetes, and others.
- A complete rejection of the harmful guarantees a full-fledged reliable result. If you want to completely switch to proper nutrition, without exceptions and focused only on the result, then you should exclude absolutely everything - soda, chips, mayonnaise or ketchup, fatty foods and so on. It is very difficult for many at first to refuse either sweet, or starchy foods, or fatty foods. In this case, you should simply reduce its amount - not so fatty, not so sweet, not so floury. After all, there are useful substances in sweets. For example, dark chocolate has many useful components that do not allow pressure to rise and stop the development of caries.
- Fried crust - not always useful. Many people prefer a delicious fried crispy crust. However, baked, stewed or boiled food is much healthier and tastier. And food is perceived in a completely different way. Fried only allows you to feel the taste of fried, crispy in your mouth. When food has a different type of processing, a person feels a much larger range of tastes. Proper nutrition is the observance of all rules, without exception. You can’t not eat like that, but eat this. So proper nutrition will not work, the system will be broken. But there are days like birthdays, corporate parties, and other holidays where you want to eat deliciously. In such cases, you can deviate a little from the rules, and enjoy delicious meals. But remember that the further you deviate from the rules, the more difficult it will be to return to the desired mode again.
- Meal schedule. Throughout the day, your body should receive 5-6 servings of food. Most main principle Proper nutrition is a constant process of processing food. The body must constantly be in the processing mode, then the metabolism will not decrease and the processes in the body will work in the most optimal mode. One has only to adhere to the systematic and eat at the same set time. The mode will give you many advantages in the future. For example, you cannot overeat. Also, you will not be able to, as they say, "fill your stomach." The calorie content of the products will be distributed evenly and the number of "harmful constant snacking" will drop to zero, as you will constantly be in a state of fullness and fullness. But the most important plus is the uniform and good absorption of food by the body. There will be no bloating and unexpected colic. The last meal should be no later than 3 hours before bedtime.
- The daily norm of the body - calories. First of all, you need to determine the calorie content. Even if you are not trying to reduce your weight, you need to know the daily allowance of the diet. For women, the average scale is in the region of 1600-2000 calories per day, for men 2200 or more calories per day. But these are just numbers and all this is conditional. It is worth judging by your lifestyle, diet, activity, physical activity, metabolism. The most important principle is that the number of calories consumed and consumed should be the same. Calories should be enough for the body, and if you want to reduce the calorie content of meals, do it at the expense of carbohydrates, not proteins.
- Distribution of the daily ration. It is worth calculating the nutritional value of your diet. The largest number should fall in the first half of the day - this is breakfast and lunch. Snacks and dinner should be light and easily digestible.
- Variety is the key to satiety. Your diet should include different products. The greater the diversity of your daily diet, the more useful elements will enter the body. He will definitely thank you for it. The correct ratio of proteins, fats and carbohydrates is 1 to 1 to 4. Think over your diet for the next day in the evening so that meals are balanced and as nutritious as possible. Do not forget about fruits and vegetables, greens, dairy products.
- "Bad habits" at the table. How often do you read at the table when you eat? Or watch TV at the table? Such habits not only distract you from the process of eating, but also drown out your attention to when to stop so as not to overeat. You shouldn't be distracted by such things. It is better to fully concentrate on food in order not only to eat, but also to experience the palette of tastes.
- Slow and bright. Chew and chew each piece of food separately. Do not hurry. Make enough time for each meal. This will help you fill up and avoid overeating.
- Water balance. Highly important point in proper nutrition. The daily dose of water balance is 2 liters per day. You need to be able to stretch this norm throughout the day, and drink most of it before 6 pm. Water should enter the body in a balanced and even manner. Then it will not disrupt the digestion process.
- Combine products correctly. It is worth noting and emphasizing this rule - you can not combine proteins with proteins, carbohydrates with carbohydrates, and fats with fats. There must be balance - balance nutrients. You can eat carbohydrate with protein, or fat, but in no way should the elements be duplicated. Also, do not drink water with food.
Eliminate fried foods from your diet. It won't do any good. It can only hurt. You should also limit yourself to a salty and spicy diet.
The simpler the food, the better.
Of course, you want to treat yourself somehow and cook something delicious. But not always this tasty is useful and nutritious. After all, if you think about what our grandparents ate. These were cereals, soups, fresh vegetables and fruits, vegetable juices, fish, meat and many other nutritious herbal products. This was enough for them and they were full of strength and energy. We, in our time, consume a lot of excess food, which literally "clogs" our body - complex dishes, salads, seasoned with tones of mayonnaise and various types sauces. All this can be delicious. This is true. But you need to be able to combine it correctly and use it deliciously, and many do not know how to do this.
It is difficult to determine how many calories you need. Therefore, at first it is very important to learn how to determine the calorie content of a dish, determine its components and know exactly your daily intake. Every nutritionist pays attention to this and emphasizes it. Your menu should be simple, light and accessible. In the future, when you already know each product separately, it will become much easier to combine them.
Small restrictions
You can not call proper nutrition a diet or a certain period of abstinence. No. This is a way of life, an adaptation for the body to function differently, in a healthy and competent way. Accordingly, it is impossible to hard disconnect from the use of sweet, starchy foods or alcohol. You need to slowly and confidently stop using them. Here such a rule as in a diet does not work: it is forbidden - it means I will never. To begin with, you need to be able to limit yourself to this, and in the future you will not need this limitation, since you will understand why you are doing this. The first steps are to limit yourself from fast food, alcohol, highly sugary or fatty foods. These are the main questions you need to decide. The body needs these components, but in reasonable quantities and in the right products. Therefore, to begin with, we suggest that you create a pyramid of what you want to eat and what you want to get rid of as soon as possible.
Food pyramid, we are what we eat
The basis of your pyramid should be only useful substances and elements, and only a small addition to everything else. Thanks to the pyramid, you will be able to clearly define what you need and not worry about losing your temper or suffering from food restrictions.
Highly nice saying, This is true. And it fully reflects the whole principle of proper nutrition. Let's move on to the pyramid.
The pyramid should consist of 5 blocks. And you need to look at it from below.
The base of the pyramid is the diet that should be taken daily. These are cereals, bread, rice, cereals, and other grains. They make up that large group of carbohydrates that can provide the human body with energy for the whole day. Without it, it is impossible to make this pyramid.
The next branch is vegetables rich in fiber and vitamins, contributing to the source of trace elements. This block ensures the beauty of your nails, hair, skin.
And the last branch of the pyramid - fats, foods containing sugar and oils. High-calorie foods that should be present in very small amounts in your diet. You should not completely abandon them, you just need to limit them.
You can achieve different goals, they all have their own - someone would like to maintain a figure in this way, and someone would like to get rid of health problems. If the diet is composed correctly and balanced, then proper nutrition will help the body achieve its goals without much stress. To do this, you need to clearly understand for yourself - what you can eat with proper nutrition and what you can not.
What is allowed with proper nutrition
When compiling a diet for yourself, you need to take into account such individual characteristics such as age, gender, daily routine, the presence of diseases, excess weight and eating habits. By general rule 50% of the diet should consist of vegetables and fruits. Be sure to include lean meats and dairy products.
As carbohydrates choose cereals, rye or cereals no additives, whole grain bread. They are mostly eaten in the morning. These are slow carbohydrates that give a long feeling of satiety.
Protein is, first of all, all lean meats. Chicken and turkey are especially high in protein. Meat is prepared without the use of oil - steamed, grilled or boiled. A great option is meatballs in the oven, a recipe. Fish, eggs, cheeses, cottage cheese and kefir are also suitable. A glass of low-fat fermented milk products can be allowed before bedtime, this will only have a positive effect on the digestion process.
Fish is also a source of fat. In addition, it is allowed to eat nuts and use sesame oil.
Any fruits and vegetables are welcome, they regulate protein metabolism and contain antioxidants and fiber. But keep in mind that bananas and grapes are quite a high-calorie product, they contain a lot of sugar. And in general, fruit can be an independent meal. Less often it is worth eating starchy vegetables, such as potatoes, beets, zucchini. All other vegetables will be useful at any time, in any quantity and in any form, with the exception of fried ones.
Mushrooms are a great addition to vegetables. They can be eaten with proper nutrition, in addition, they help lower cholesterol and remove toxins.
Contrary to popular belief, with a proper diet, you can eat pasta. They must be made from durum wheat and then they will not do harm.
For those who cannot live without sweets, it is allowed to include marmalade, dark chocolate, honey and marshmallows in the menu. Of course, these products must be consumed in strictly limited quantities. Can be made with minimal sugar.
What not to eat with proper nutrition
At the time of choosing the right diet, you need to remember to exclude foods that are prohibited with proper nutrition. These are the ones that disrupt the metabolism and help the accumulation of fats. The following products are completely banned:
It is not recommended to include cream, fatty sour cream, canned vegetables, spices in the diet. Avoid packaged juices and sodas. Alcohol is also not recommended. You can afford only dry wine, mostly white. It contains no sugar and is calorie free.
The right combination of products
When mixing foods during cooking, you need to remember the golden rule - the less food is mixed, the simpler the composition, the easier it will be for the body to digest the incoming food.
Fruits do not combine with other foods, so you need to use them as a separate meal or half an hour before a meal. Both sour and sweet fruits do not mix well with each other.
Familiar to all combinations of cereals, pasta and potatoes with meat products nutritionists recommend avoiding. Flour sauces cannot be prepared for meat. Omelets are best eaten pure form without adding any ham or cheese.
With proper nutrition, it is allowed to combine meat, chicken and fish with vegetables or salad. Omelet is also cooked with vegetables, the best combination is with broccoli. Ham and cheese should be eaten on their own, without bread.
This distinction occurs for the following reasons: protein foods, such as meat, fish, eggs and nuts, are digested in an acidic environment. Carbohydrates are digested in an alkaline environment. Therefore, their joint digestion is difficult. Sometimes you should not mix products so as not to lose their beneficial properties. First of all, this is a traditional salad of cucumbers and tomatoes. When mixed, cucumbers neutralize vitamin C, which is rich in tomatoes.
To understand in more detail which products can and which are undesirable to combine, the table of the correct combination of products will help:
The table shows that combinations marked in green are absolutely allowed. Green vegetables are compatible with any food. Yellow combinations are not recommended, but are considered conditionally acceptable. That is baked potato can sometimes be served with meat. It is also conditionally compatible with cheese and legumes. Red combinations should be strictly avoided. The famous egg and cheese snack, in fact, consists of incompatible products.
Summarizing, it must be emphasized that proteins and carbohydrates do not combine with each other. It is possible, but not desirable, to combine proteins with protein. When combining protein and fats, an abundance of greens is required so that fats do not inhibit the digestion of proteins.
Carbohydrates need to be eaten separately, since the body is able to digest only one type of carbohydrate at a time.
side dishes
If in former times the garnish was only a decoration of the dish, now it has become complete complement to the main course and it is important to know which foods can and cannot be combined with proper nutrition.
From the above it follows that the best side dishes for meat dishes are vegetables such as cabbage, cucumbers, zucchini, pumpkin, radishes, asparagus and lettuce.
Potatoes are a very rich source of carbohydrates. It is preferable to cook it with cabbage or zucchini.
To the question - with what to eat buckwheat with proper nutrition and other cereals, experts answer - exclusively with vegetables. Buckwheat, rice, oatmeal are cooked in water to an average degree of readiness, so they retain their benefits. They are served with a vegetable salad in olive oil. Many cereals, including buckwheat, are enough to fill with water and let swell. Then the dishes will retain one hundred percent useful properties. It is important to note that white polished rice is more of a forbidden food. It is a fast, high-starch carbohydrate that provides the body with nothing but calories. Experts advise giving preference to brown or brown rice. Due to the fact that it is not cleared of its natural shell, it retains all useful substances, vitamins and trace elements.
Durum wheat pasta with vegetables or mushrooms creates a complete balanced dish. Such pasta is easily digestible, energizes for a long time and deserves its place in the diet of proper nutrition.
An example of a diet with proper nutrition
It is best to make a menu a few days in advance in order to avoid unplanned snacks with products that are at hand and are not recommended for proper nutrition. Knowing correct combinations products, a person can invent many new recipes for himself. One particular dish can be repeated no more than 1 time in 3 days. For example, to prepare breakfast with proper nutrition, you can use the following products:
- cereals;
- whole wheat bread;
- fish;
- omelette;
- vegetable salad;
- fruit salad;
- dairy products;
- nuts;
- dried fruits;
- yogurt.
Combining them different ways You can choose the dishes that you like the most. It is important to take into account the calorie content of the products used and the energy balance.
For a snack before dinner, fruit or low-fat kefir is suitable.
Lunch should be the most nutritious meal of the day. The list of recommended products is quite diverse:
- lean meat;
- seafood;
- pasta;
- vegetable soups;
- bean puree;
- boiled or baked fish;
- vegetable stew;
- vegetable salads;
- broth on lean meat with vegetables or mushrooms.
It is advisable to take into account when planning the menu and afternoon snack. It will help unload the upcoming dinner. You can use the following products:
- fruit or vegetable juice;
- cottage cheese;
- yogurt;
- dried fruits;
- nuts;
- fruit;
- whole grain breads.
An example of proper nutrition for a full-fledged afternoon snack can be rye bread with cottage cheese and herbs.
At dinner, you need to limit animal protein. It is recommended to use the following products:
- vegetable, cottage cheese, cheese casseroles;
- seafood;
- omelette;
- vegetable salad;
- Steamed fish;
- vegetable or mushroom pancakes;
- kefir;
- a small amount of chicken breast.
When creating your dish, you also need to adhere to the food compatibility table.
Portion with proper nutrition
With proper nutrition, not only the composition of food is important, but also its volume. What should be the portion of the right nutrition? All foods have different calorie content, so some foods can be eaten quite a lot and not go beyond the set number of calories. And others will need quite a bit to gain the entire prescribed rate. It's great if the kitchen has scales. But this, firstly, is too time-consuming method, and secondly, eating does not always take place at home and you need to learn how to determine your norm visually.
To determine the serving size for proper nutrition, you can use the plate rule, according to which its diameter should be no more than 25 cm. Half of this plate can be occupied by vegetables. Meat and fish products, as well as cereals and other side dishes can only be eaten in the volume of a quarter of this plate.
Another rule that is considered more practical, since it is problematic to carry a plate of the desired diameter with you everywhere, is the fist rule. It is believed that the size of a person's stomach is equal to the size of his clenched fist. Thus, you can visualize your portion in order to understand how much it will fit in the stomach and not eat too much. Determining the volume of a serving by eye, however, is not considered the most accurate.
There is also a female palm method. It helps to determine the serving size in grams. Cereals, pasta or potatoes can be eaten around 200 grams. This is the volume of a clenched female fist. A palm with fingers wide apart is a prescribed portion of vegetables. The palm folded in a boat shows the optimal amount of meat and fish, in terms of volume it is approximately 100 grams. And cheese or other fats can be added, focusing on the size of the thumb or two phalanges of the fingers.
Complex carbohydrates can be afforded the size of the palm of your hand without counting your fingers. To dress a salad on a plate, you need a teaspoon of oil, which is about 5 grams or the size of two large nails.
In order not to remain hungry, during the day a person needs to eat three palms, three fists and one thumb. Of the three palms, two should be protein and one carbohydrate. Three fists - mostly vegetable salads and fruits.
If due to a poor eye it is difficult to correlate the portion with the size of the hand, you can use another rule. The size of a woman's hand can be correlated with the size of a glass. Thus, the volume of a woman's fist is 1 cup. Soups for a meal require 200 grams - this is 1 glass. An acceptable serving of salad for a meal is about 150 grams or 4 tablespoons.
Many make the mistake of thinking that if you reduce the portion as much as possible, the body will feel even lighter. In fact, you should not reduce your portion too much, this will result in the fact that the feeling of hunger will make itself felt before the allotted time, and the chance of an unplanned snack will increase. And if this is not possible, there is a risk of decreased performance and deterioration of well-being. A large portion also threatens with problems with digestion, poor absorption of nutrients, impaired metabolic processes. Also, overeating is manifested by drowsiness and apathy. Therefore, you need to choose your method of portion control.
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Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult of a beautiful body, the problem of excess weight does not lose its relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.
Proper nutrition for every day is easier than you think!
Eating right is not only healthy!
- Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
- The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
- No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.
But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. A healthy diet is not about rushing. It will not help you lose all those extra pounds for short term but will allow to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.
Planning a healthy menu
A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.
What healthy eating on every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.
Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.
Breakfast options
- Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
- Sandwich of whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of curdled milk or any other fermented milk drink.
- Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
- A large portion of cottage cheese with sour cream, jam and fresh fruit.
- Fruit soup with seasonal fruits and light sour cream.
Dinners
- Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
- baked cauliflower breaded with semolina, 10% cream and egg white.
- Low-fat vegetable lasagna.
- Vegetable cream soup with rice.
- Low-fat rolls or a few slices of vegetarian pizza.
Dinners
- Stewed vegetables with pieces of boiled chicken breast.
- Seafood with boiled brown rice.
- Vegetable omelet of 4 proteins and 2 yolks with herbs.
- Cottage cheese casserole and vegetable salad.
- Boiled beef with baked vegetables.
Snacks (you can choose any 2 items)
- A glass of kefir with 1 tsp. honey or jam.
- 20 g dark chocolate and green apple.
- 2 rice or buckwheat breads with cottage cheese and herbs.
- A handful of nuts and dried fruits (should fit in the palm of your hand).
- 3 pieces of homemade oatmeal cookies.
Eat natural food, refraining from industrially processed products.
What is better to refuse
As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.
A healthy diet for every day imposes a ban on:
- dry breakfast mixes, including most types of muesli (read the composition carefully);
- white bread and rich pastries;
- chocolate bars and confectionery;
- crackers, chips and other fast food;
- ready-made sauces;
- nectars and unnatural juices;
- carbonated drinks and their dietary substitutes;
- alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).
This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced butter and sugar. The same is true with fast food. Try to find useful alternatives!
If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.
Thus, a healthy diet for every day is real way achieve the figure of your dreams without harm to health!
Someone consists of Pepsi and chips, and someone of vegetables, fruits, cereals and chicken. Look at your check after the store and evaluate what you are made of? We have prepared for you full list products for proper nutrition and weight loss, as well as dispel the myths, because no matter what you do, you will never lose weight.
And let's dispel myth number one. Proper nutrition is not for weight loss, but for normalization of weight. Stop mocking yourself with various diets, trying to lose weight with everyone possible methods just get normal.
5 main rules for weight loss
- Are you still not losing weight? Then we go to you! Let's remember the main rules that everyone knows about, but apply them incorrectly.
Drink clean water. Although everyone knows about it from school, it is constantly neglected. Starting to drink at least one glass a day, your body will already be very grateful to you. After all, you wash the floors at home, so let's start washing our body. And not sweet tea and coffee, but water. - Replace fast carbohydrates with slow ones. It's simple, the more fast carbohydrates, the more new kilograms. The more slow carbohydrates, the lower the arrow on the scales. Slow carbohydrates, in addition to their main beneficial properties (we will talk about them later), also give a very good feeling of satiety. The result is less hunger and smaller portion sizes.
- Eat slowly and chew your food thoroughly. Now the world is rushing at a tremendous speed, and with it we are. As a result, we have no time to just sit and eat. When was the last time you had dinner not in front of a computer or TV, but in the kitchen? At the same time, just having dinner, and not digging into the phone? In addition to the fact that we need to saturate our body, we must give the same to the brain. While having dinner and watching a series, our brain does not even know what we have eaten. As a result, after a short period of time, he again gives us a signal that it is time to refresh ourselves.
- Start slowly changing bad habits. We hear about them all the time, we know everything about them that is possible. But they are still with us today. You don't have to start doing everything right away.
- Find a habit you're willing to change and do it gradually. We will talk about this in detail in our articles on how to do it easily and get results.
Gradually add to your diet, products from the list of proper nutrition. No need to start eating only vegetables and fruits from tomorrow. it the only way how to quickly quit everything and return to the “tasty”, but killing food. How to start eating right, we tell in detail in our articles "School of Proper Nutrition".
Only by following these rules, you will have a gorgeous result that will stay with you forever. All that is needed for this is to start acting gradually, without sudden movements, otherwise we will immediately get the opposite result.
We have prepared for you a list of products for proper nutrition, divided into categories for your convenience. Also, here is a list of foods with a low glycemic index that maximize weight loss.
| Meat | Seafood and fish | nuts | Cereals and legumes |
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| Vegetables | Fruit | Berries | Greens |
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Full product list
Please note that we have highlighted products in different colors that must be consumed carefully.
Foods that are dangerous to your health. They must either be replaced or their use limited. They carry the greatest harm to your health and the body as a whole.
Of course, in our modern life, some of these products will be very difficult to eliminate completely. But, you need to try to at least reduce their number in your diet.
Proper nutrition fats, proteins, carbohydrates and fiber
How many proteins, fats and carbohydrates does our body need In addition to the fact that our diet should consist of products useful for our body, it is necessary to get the norm of proteins, fats and carbohydrates. Not counting vitamins and microelements, which are becoming less and less in modern products.
This is our foundation, our protein construction material, without it, our muscles will stop growing and begin to degrade. Protein-rich foods should be on your daily menu. Foods richest in protein:
- lean meat (turkey breast or chicken, steamed or boiled);
- Fish and seafood;
- cottage cheese;
- legumes.
Foods richest in animal protein and vegetable protein
Complex carbohydrates are very important for proper nutrition, because they are digested for a long time, give a feeling of satiety and do not sharply raise blood sugar. Fast carbohydrates, our main enemies, they are the main culprits of our extra pounds.
Healthy carbohydrates include:
- cereals (oatmeal, buckwheat);
- Brown rice;
- baked potato;
- durum wheat pasta.
It would seem that we want to get rid of fat, why do we need them? But, there are also healthy fats:
- nuts;
- oily fish;
- olive oil.
Good fats lower cholesterol and contain omega-3, omega-6, omega-9 acids that are important for us.
Very often forgotten about it, but it plays a huge role in proper nutrition. In addition to the fact that she is simply necessary for the formation of a regular chair, she has one more thing. useful property. Fiber collects all the toxins and slags that have accumulated in the process of the body's work and removes them.
Where is the most fiber found?
- Fresh vegetables and fruits;
- Legumes such as beans, lentils, beans;
- Various whole grain products.
Conclusion
As understood, products for proper nutrition must be used in a complex way in your diet. It doesn’t work out that they started eating one cabbage and that’s it. Plus, it's not tasty. And really proper nutrition can be very tasty, and not only useful.
The most important thing is to go to extremes. Yes, there are harmful foods in our diet and we can’t get away from this, but using our list, you will always know which foods are useful. And finally, you can forget about these debilitating diets when you only have to eat cabbage and carrots.
TOP 30 most useful products for the body
Developing new habits is not an easy task, which Grow Food can help you with. You can eat right at any rhythm of life. We take care of all the difficulties.
We continue the educational program on proper nutrition and today we will figure out how to switch to the PP menu, what simple habits will help with this and what you need to eat to become slimmer and feel better. Let's start with the basic concepts.
PP principles
Proper nutrition requires a certain habit and effort at the initial stage. PP is based on three principles, which are due to the rationality of this type of nutrition:
- Varied diet.
- Calorie control and BJU balance.
- Compliance with the selected diet every day.
At the beginning of the transition to PP, you need to keep a food diary and use a calorie calculator. Over time, the need for this will disappear; You will be well versed in the products that you use every day.
We recommend that you keep a food diary at all times to learn how to tailor your diet to achieve specific goals, as well as to track how your body reacts. You can open the list of products for any day and figure out what makes you puffy, what leads to overeating or promotes weight loss.
Break up food and reduce portions. This is the easiest way to switch to proper nutrition without disruption. Your body does not feel hunger, which means that the desire to eat something harmful can be easily overcome.
Replace simple carbohydrates with complex ones. Do not believe the myth that without sweets, chocolates, desserts, coffee with milk and sugar, you will begin to think more slowly. There is enough energy for the most complex mental work in cereals, durum pasta, fresh fruits. Most importantly, don't forget to count calories.
Don't eat on the go. One bun or fitness bar can negate your weight loss or health efforts if you are balancing on the border of your calorie content. Subconsciously, we do not consider snacking as a meal, the body will very soon ask for food again.
Drink more clean water. Banal advice, we understand, but heaters or air conditioners will turn on and your skin will begin to give off more moisture, your throat will dry out and your cunning body will ask for carbohydrate drinks - lemonade, tea, coffee. He feels bad - sometimes cold, sometimes hot - and he wants dopamines. Drink 1-2 glasses of water - and you will understand that the thirst is gone, as well as the desire to break the diet with a cup of latte.
But do not drink with meals and try not to drink food. You will eat more than you planned, and later you will feel full, as water stretches the walls of the stomach. Drink 15-20 minutes before meals, this will just help to reduce the portion.
Eat protein. The evening meal should consist of easily digestible protein (fish, chicken, turkey, kefir) and fresh green vegetables. If you haven’t “overdone” carbohydrates during the day, then in the evening you can afford any salad that “fits” in calories.
Don't starve. If you starve, then slow down your metabolism and with a small calorie content, you can start to gain weight.
PP menu for every day
The daily calorie content of the dishes of the Daily line is 1400 kcal. These are 4 doses of healthy and delicious food everyday.
And now let's try to choose menu options for every day, which would not only be useful and comply with the canons of proper nutrition, but also give pleasure in taste and aesthetics.
|
meal |
Meal options |
Notes |
|
Oatmeal with blueberries Pancakes made with chocolate protein or rice flour Millet porridge with berries Omelet (proteins, cheese, whole eggs, tomatoes) Scrambled eggs with greens |
The most carbohydrate meal. Serving Size: 250-300 grams |
|
|
Lunch |
Buckwheat, rice, barley with meat rice pancakes Cottage cheese casserole Tofu or cheese with herbs and tomatoes A fresh vegetable salad |
Complex carbohydrates or healthy fats. Serving Size: 150-200 grams |
|
Pilaf with chicken Large cutlets with cereals Durum wheat pasta with meatballs Perlotto with turkey Cabbage rolls with beef |
A balanced composition in which there should be proteins, fats and carbohydrates. Serving size 300-350 grams |
|
|
Omelette with greens Buckwheat with beef goulash or chicken Beet salad with feta Fresh vegetable salad with olive oil Zucchini or spinach fritters |
Vegetables and cereals, a lot of freshness and a minimum of fat and carbohydrates. Serving Size: 150-250 grams |
|
|
Protein omelet with spinach baked chicken breast with tomatoes Tuna Pate with Spinach Meat pie lazy dumplings |
Proteins and carbohydrates from fresh vegetables. If you feel hungry, cook fibrous meat, it is more satisfying |
|
|
Snacks |
Fruits, greens, nuts |
Be sure to count these meals in your total calories and try not to eat more than 30 grams of nuts per day, they are high in fat. |
If you do not yet know where to start or how you can provide yourself with such a varied diet, then you can choose a ready-made solution. Grow Food specialists have developed several food lines for every day. The right diet will depend on the goal, as well as your starting point when you decide to change your diet. We have already calculated the calorie content of each dish. All dishes are in separate containers and prepared for each meal. But the most important thing is the composition of the menu. Every day you will eat tasty and varied
