The best diet is proper nutrition. It doesn't force you to starve yourself. Doesn't require spending weeks on low calorie celery and water. It even allows you to treat yourself to some healthy goodies! And at the same time it works better diet- after all, kilograms lost correctly are no longer restored. What's the secret?

It is impossible to find a diet that would be equally suitable for you, your office colleague and your neighbor Katya, and, at the same time, would be equally effective for everyone. Everyone’s metabolism and health are different, and therefore what your friend successfully built on may turn out to be useless or even harmful for you. But a healthy diet has a huge advantage: it does not force those losing weight into a strict diet, allowing you to think through your own menu. The whole point 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 a day completely eliminate the feeling of hunger and make it possible not to sweep everything you find in the refrigerator onto your plate in the evening.
• Small portions. Again, to the question of fighting appetite! If you eat 5-6 times a day, you will not have the desire to eat a pan of borscht and snack on a pan of potatoes with mushrooms alone. Hunger simply won't bother you.
• Light food. Many volumes have been written about the dangers of fried, fatty and sweet foods. Eliminate the first two components completely from your menu; eat the last one – sweets – in strictly dosed quantities. And instead of jam donuts, choose healthy sweets.
• Vegetables and fruits should make up the most significant part of the diet. Ideally, your plate should be divided into four parts each time. We allocate two of them for vegetables, one for side dishes (cereals, pasta) and one more for protein.
• Not sure what to prefer, fish or meat? Definitely choose fish.

• Soda, chips, sausages and everything that contains preservatives and flavor enhancers in abundance are definitely left out. There is no benefit at all in this food, and the number of calories and harmful components that inhibit metabolism exceeds all reasonable standards.
• Salt. “White poison,” which causes so much controversy, is necessary for our body, so we should never exclude it from the diet. But reduce daily norm up to 5-15 g is very desirable.
• Refusal to eat before bed. By the way, more and more nutritionists agree that the notorious “6 o’clock in the evening”, after which you were previously supposed to put your fork and spoon aside, is not quite the right limit. At this time, you need to eat a fairly large meal for the last time of the day, but do not refuse food until the morning. Especially if you go to bed closer 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 an amount of 1.5-2 liters, and no less.

That's it. And don’t intimidate yourself with the thought that the rules of a healthy lifestyle were invented for people with a will of steel, and mere mortals will never be able to follow them! The main problem of proper nutrition is to one day break the craving for bad habits and switch to new, healthy ones. Taking the first step is indeed difficult. But once you decide to make changes 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 your old fast food and eternal attempts to lose weight through diets.

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

Proper nutrition: menu

Although the rules for a healthy approach to food 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 the dishes go together?” If you also doubt your ability to immediately create a healthy and proper diet for weight loss, make the task easier. Refer to, read 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 onions 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 leaves; fish bits 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 seasonings;
• cottage cheese casserole with 1 tsp. jam;
• two seafood skewers (thread a few shrimp, scallops and champignon caps onto skewers soaked in water, sprinkle soy sauce and butter, salt and bake in the oven);
• sweet salad of grated carrots, apples and a spoon of honey;
• fruit mix of two oranges, grapefruit and cranberries.
• Greek salad with a few cubes of feta cheese;
• pineapple-berry smoothie with several slices of fresh pineapple.

Choose from the following snack 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.

Don't forget that this is just an example of proper nutrition for every day. No one is asking you to follow it to the letter. Against! By rearranging dishes, removing and adding new ones, changing them to suit your taste and budget, you can easily plan proper nutrition for a month, two or more. The only condition is to remember the laws of menu planning, which we discussed at the beginning of this article. And be sure to combine changes in diet with physical 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 rarely allow frying. Does not include fatty or heavy foods. Contains maximum vitamins and useful substances.

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

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

• Grate all fruits and vegetables on a coarse grater, place them on a plate in layers, pour over lemon juice and eat it right away. If you're hesitant about eating raw pumpkin, pop the salad in the oven for 20-30 minutes, then sprinkle with cinnamon and toss thoroughly. The juice that will be released during baking will make the salad more tender.

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

• 0.5 liters of tomato juice;
• 150 g 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 omelet look truly festive and provide a feeling of fullness for a long time. And most importantly, they fully comply with the requirements of proper nutrition. The recipe will require:

• chicken breast fillets – 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 bake in the microwave until tender (1-2 minutes). Beat the chicken breasts. Cut the omelette into portions, place on breasts and roll into tight rolls. Tie with thread, place 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 spends a little more energy daily than beautiful ladies. This means that the rules of healthy eating for men will be somewhat different.

How to create a healthy diet for a man?

First. Since - we have already discussed this - your spouse initially has more muscles, he needs protein to maintain them. 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, fermented milk products, potatoes and mushrooms. Legumes will also help, with the exception of beans and lentils, which stimulate the production of female hormones and are not needed in large quantities by men.

Second. Since we are talking about hormones, which of them is “ business card"of the stronger sex? That's right, testosterone. And a man’s proper nutrition should, to the best of his ability, contribute to its production. Stay healthy and strong for many years Your husband will be helped by:

• meat;
• eggs;
• pollen as a biological active additive to food;
• 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, protects men from prostate cancer and significantly reduces the risk of heart attacks and strokes.
• Besides, strong half You can’t do without vitamin E.

But from soybeans, instant coffee and the beer that men love so much is worth staying away from. All these products stimulate the reproduction of female hormones in the body, which means they need to be consumed in doses.

And finally, third. Daily dose calories for a man, depending on how much active image The life he leads is between 2400 and 3300 calories. Hard physical labor and sports training allow you to gain the maximum, constant sitting at the computer and lack of sports require you to adhere to the lower limit. But still, the “male” norm remains higher than the “female” norm. 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, serving vegetable salad, durum wheat pasta or stewed mushrooms.
• Afternoon snack. 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. Their calorie content daily ration is only 1700-2000 calories, moreover, only athletes are allowed to gain the upper limit! However, women's lunches and dinners, which are meager 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 removed from the female body during pregnancy, various ailments and simply with age, and it is very important to replenish its losses in a timely manner with the help of proper nutrition. The diet of any lady from 15 years to infinity should include:

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

Iron. We can safely say that the fair half of humanity has a complex relationship with this microelement. On the one hand, you can’t stay healthy without it. On the other hand, female body monthly loses up to 100 mg of iron along with menstrual flow. And that's not all! Main female hormone estrogen actively interferes with the absorption of this necessary element from foods, so it is necessary to constantly replenish iron reserves. Girls of any age should often eat liver, dried fruits (especially dried apricots, prunes, apricots and dried apples and pears), drink cocoa and rosehip infusions and nibble pumpkin seeds.

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

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

Folic acid. Especially necessary during pregnancy, it not only helps the unborn baby to develop healthy and strong, but also takes part in many metabolic processes moms. At any time of the year, women should regularly appear on the dinner table:

• dark leafy greens - spinach, lettuce, parsley (in addition to being rich in useful elements, they remove toxic toxins and decay products from the body);
• broccoli;
• white cabbage;
• beet;
• tomatoes;
• avocado;
• watermelons;
• peaches;
• lentils;
• green peas;
• beans;
• nuts. Nuts, by the way, rid blood vessels of cholesterol and reduce the risk cardiovascular diseases. But be careful to count the number of calories in each serving so you don't gain overweight– almost all nuts threaten to add extra kilos if consumed in excess.

Girls should also enrich their diet with truly “feminine” soybeans, sprouted grains and cranberry juice – a “people’s” doctor that prevents diseases of the genitourinary system.

An example of proper nutrition for weight loss for women

• Breakfast. An omelette of three whites and one yolk, a tomato, a glass of freshly squeezed fruit juice. You can drink a cup of coffee, but not instant coffee.
• Afternoon snack. 30 g almonds and a couple of plums.
• Dinner. Green soup with broccoli, vegetable salad with beans and turkey, tea.
• Snack. Fresh apple or baked with dried apricots, prunes and raisins.
• Dinner. Some boiled shrimp with a salad of diced avocado, tofu and herbs.

Video: healthy food products for girls

Proper nutrition for children

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

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

• 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 is required for an adult man who is not engaged in heavy physical labor!

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

Bones actively grow and strengthen – they need calcium.

Muscles increase - protein is needed.

The brain develops and mental activity- this is already the whole complex vitamins and microelements.

Children's metabolism works like a clock, so sweets do not cause as much harm to their health as they do for adults. And cholesterol, which is dangerous for moms and dads, actually participates in the formation of cell membranes!

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

• Try to create a definition of your eating routine, but don’t elevate it to a cult. If the child does not want to eat at the moment, there is no need to force him to do this by all means.
• Use a snack system - a unique option " fractional meals"for kids. An apple, baby crackers, or a small box of yogurt will not curb your appetite, but will help your baby gain strength until lunch. In general, fruits can be given almost any time and as much as you want (with the exception of cases of allergies and diathesis).

• One meal a day should contain protein. Boiled will do chicken breast, cutlets (preferably steamed), cottage cheese, oatmeal or pea porridge.
• By the way, dairy products are a mandatory component of the children's menu.
• Sweets can and should be given. But strictly dose their quantity! It is reasonable to allow your child to eat one or two candies or a small cake after meals. It’s even wiser to try to switch your child to healthy sweets - honey, dried fruits, sweet fruits and berries.
• Constantly, but without force, 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 help him great service for life.

A growing body cannot be deprived of any vitamin or microelement. But he especially needs phosphorus, magnesium, calcium, iron, sulfur, and zinc, on which successful mental activity child. Numerous studies have shown that a lack of iodine also reduces children's ability to learn, and a lack of vitamins B, C and E makes the situation even worse.

An example of simple proper nutrition for a child

• Breakfast. Pancakes with applesauce And apple juice or compote.

• Afternoon snack. Pear, or baby cookies, or dried fruits soaked in fruit juice.
• Dinner. Soup on chicken broth, 2-3 meatballs with fresh vegetable salad. Compote.
• Snack. 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 inseparable. If in your life they do not go “hand in hand”, about a healthy body and beautiful figure there is no need to talk. Moreover, it is not enough to follow a diet or make sure that during training you burn the number of calories that you consumed today. Everything is much more complicated!

• During sports, muscle construction and growth occurs, which requires large amounts of protein obtained from various sources. This means that you cannot limit yourself to, say, cottage cheese - you will need meat, eggs, and nuts. There is also a special in the best possible way promoting the gain of muscle mass.
• In this article, we have already mentioned that carbohydrates best provide our body with energy. It is better to avoid simple ones (sugar, honey, sweets), and introduce complex ones (cereals, fruits, vegetables, legumes, whole grain bread) into your menu more often. Be sure to eat something carbohydrate 1-2 hours before your workout!
• Not all beginners know this secret, but even half an hour after class you need to make a carbohydrate snack to regain your vigor. This 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 you have protein on your plate at this time, since it is absorbed as well as possible in the first two hours after training. Everything you eat will go straight to your muscles!

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

A proper diet depends on the sport you are passionate about. A professional bodybuilder uses one diet, a gymnast another, a runner another... But if you don’t want to delve into the jungle of rules and regulations, build your diet based on sample menu for an athlete.

• Breakfast. Oatmeal, 1-2 eggs.
• Snack. Milkshake.
• Vinaigrette with a 200-gram piece of fish or meat.
• Afternoon snack. 200 g 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?

Nutrition chart

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Create your menu based on the data in the table so that slim body, strong muscles, healthy skin and hair will remain with you for many years.

The principles of proper nutrition are rules that should be followed throughout your life, since compliance with them will lead not only to weight loss, but also to improved well-being.

Currently, specialists around the world have developed more than a dozen different diets. Each of them can help you lose weight, the main thing is to choose the right one for your body. However, any diet gives only a temporary effect. Only by following the rules of a healthy diet can you truly achieve good results without harm to the body.

Basics and principles of proper nutrition

The basics of proper nutrition are based on 3 key principles:

• control of caloric content of consumed foods
• variety of food
• compliance correct mode nutrition.

For weight loss and improvement general condition health, it is important to consider all three principles of proper nutrition.

Basic principles of proper nutrition:

Variety of products. Everyone knows that the body requires a large amount of the most various vitamins and minerals daily. To provide it with the maximum amount of nutrients, you need to diversify your menu. various fruits, vegetables and grains.

However, it should be remembered that some fruits do not promote weight loss. These include bananas, pears, and grapes. Although, of course, it is difficult to do without them, it will be enough to eat one fruit, and not a whole kilogram. Scientists have long proven that vegetables and fruits of different colors contain different beneficial substances. Even if you love apples, don’t deny your body strawberries.

Eat often, but little by little. When you eat only 3 times a day, the body can begin to make reserves. The best option It will happen if you eat 5-6 times, but in small portions. In a good way“deceive” yourself, there will be a change of dishes. Use small plates. They will create the effect of a large portion.

Count your calories. In order to lose weight, you should calculate the calorie content of the foods you consume. Calories should be approximately equal to the energy consumed per day. If you engage in physical activity, then the calorie content should be slightly higher than if you drive sedentary image life.

The easiest way is weight control. If the numbers on the scales are growing, then you need to either reduce your diet or increase physical activity. In addition, there are tables indicating the calorie content of a particular product.

Create a meal plan and stick to it . It is advisable to take food at the same time. It’s not easy to create such a daily routine, but it is possible. You should have dinner at least 3 hours before bedtime. If it so happened that you had to sit down to the table late, then it is better to get by with fruits, a light vegetable salad or low-fat cottage cheese.

Principles of proper nutrition: when and what foods to eat

Start your day with breakfast:

• Never deprive yourself of breakfast. Even if it seems to you that you are not hungry, your body simply needs to get nutrients For normal operation. You can skip dinner, but breakfast is a must.

Eliminate junk food from the menu:

• Not worth it once again talk about the dangers of fast food and other “goodies”, such as crackers, chips, mayonnaise and others. Love yourself, not unhealthy foods. After all, apart from extra calories (and therefore excess weight), such food will not bring any benefit. If it is difficult to immediately give up such products, eliminate them gradually, and instead of store-bought mayonnaise, prepare sauces at home.

Don't skip snacks:

• Even if you stick to your eating schedule, there are times when you want to snack on something. You shouldn't deny yourself this. For such snacks, something light is perfect: fruits, candied fruits, vegetables, low-fat yogurt or a couple of nuts. This will reduce the feeling of hunger and prevent you from eating more than your body needs at your main meal.

Important! Skipping proper snacks, you risk eating more than normal.

Sweets can be beneficial:

• We're not talking about store-bought sweets. Candied fruits, fruits, dried fruits, a piece of dark chocolate, honey and some vegetables are excellent substitutes for industrial cookies and candies. They are not only tasty, but also bring undoubted benefits to the body. If it is difficult to give up sugar, then it is better to replace white sugar with unrefined brown sugar, since it is not processed, which means it is more healthy and natural.

Try to eat less hormonal foods:

• Most manufacturers use different hormonal drugs and antibiotics to grow meat faster. Entering the human body along with foods, these hormones have negative impact to your health. Changes hormonal background, due to antibiotics, the risk of getting a food allergy increases.

Reduce the amount of salt you consume:

• As you know, salt delays the removal of fluid from the body. As a result, it does not allow you to effectively combat overweight. Therefore, the amount of salt consumed must be reduced. When preparing food for your family, try to add less salt to your meals. So, gradually, you will teach your family to eat right.

Limit your intake of animal fats:

• Animal fats often lead to increased cholesterol levels in the blood, slow down metabolism and, as a result, lead to weight gain. Give preference to fats plant origin. They cleanse blood vessels, are 100% absorbable and are easier for the body to process.

Limit alcohol consumption:

• No one is calling for complete abstinence from drinking alcohol. But you should remember that alcohol contains sugars, which can negatively affect both your figure and your overall health. In addition, strong alcoholic drinks provide a wide variety of snacks, often very high in calories. If you can’t refuse the drinks offered, limit yourself to one glass of wine.

Replacement Products:

• Learn to replace harmful ones high-calorie foods, healthy products. If you can't give up meat, replace fatty pork with chicken, turkey or beef. Replace sugar with honey, take candied fruits for tea instead of cookies, eat fatty dairy products instead low-fat cottage cheese and yogurt. At first it will not be easy, but over time you will get used to it.

Drink plenty of fluids:

• Any nutritionist will tell you that no matter what diet you are on, you need to drink a lot. It could be simple drinking water, mineral water, green tea, herbal teas, broths, freshly squeezed juices. It is especially important to drink a lot of water during heavy physical activity. This is necessary in order to prevent possible dehydration of the body. As you can see, this does not include the favorite lemonades and other carbonated drinks. These drinks contain a large amount of sugars and harmful substances.

Interesting! Experts have developed a calculation formula daily norm water consumption: per kilogram of weight you need 30 ml of water.

Basic principles of proper nutrition for weight loss

Don't be distracted while eating. It is better to eat food calmly, slowly, without being distracted by books, TV or conversations. Without noticing it, you eat more than your body needs to feel full. Enjoy every bite of food and the feeling of fullness will come much faster, which means there is no risk of overeating from increasing portions.

Attention! Synthetic sugar substitutes are found in many sweets and can be harmful to the body.

Don't give up food. The biggest mistake when losing weight is starving. This can cause enormous harm to health and best case scenario get rid of stomach problems. The body in such conditions severe stress most likely he will start saving “in reserve”, and this will be reflected in the scales. It is better to follow healthy eating rules every day.

Don't go shopping on an empty stomach. Always go grocery shopping after eating. This way you will protect yourself from making spontaneous purchases. In a hungry state, you are likely to buy a lot of extra foods that will have nothing to do with proper nutrition.

As much movement as possible. This rule especially applies to those who are engaged in sedentary work. Even if you follow all the principles of proper nutrition, energy needs an outlet. Fitness classes, visiting the pool, aerobics or jogging in the park are great for this. If sports are not for you, then dancing will also help keep your muscles toned. Even a walk is a good way to keep fit. The main rule is not to be lazy, but to move.

Don't expect results in a week. We all want to get results as quickly as possible. But following the basic principles of proper nutrition for weight loss, you will not lose weight in a week. They are designed for constant use and then the result of changing your habits will please you at any time. Be patient and when you see the first fruits of your labors in the mirror, do not start making concessions to yourself, but continue to work on yourself.

Principles of proper nutrition for weight loss: menu for any day of the week

• Breakfast - porridge (cooked in water and without adding oil), muesli, vegetable or fruit salads, low fat yogurt or cottage cheese, boiled eggs or egg white omelet, green tea or black coffee without sugar;
• Lunch - first: vegetable soups without frying, low-fat broth with rye crackers. For the main course: boiled or steamed lean meat (turkey, chicken or beef) or fish (seafood) is suitable as a main dish; you can cook it as a side dish brown rice, buckwheat, lentils or vegetable salad dressed with olive oil;
• Dinners - boiled or steamed lean meat (turkey, chicken or beef) or fish (seafood), with low-starch vegetables as a side dish.
• Suitable snacks include fruits, vegetables, low-fat yogurt, cottage cheese, kefir, dried fruits, and, of course, more liquid throughout the day.

It should be remembered that a diet for weight loss does not give quick results. You will need to put a lot of effort into getting used to the new menu and learning how to burn calories. On average, changes will become noticeable around the third month.

Remember, proper and healthy nutrition is not a diet, but a lifestyle that should always be followed.

Follow your goal patiently and confidently, follow the principles of proper nutrition, and then the result of your efforts will delight you for many years.

What is the PP diet? This is, first of all, an abbreviation for “proper nutrition.” The idea of ​​​​creating such a diet arose against the backdrop of the spread of special diets that slightly limit or strictly exclude the consumption 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, put the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost pounds after the end of food restrictions.

A proper nutrition diet, in essence, is designed to provide the body with all the necessary nutrients and microelements and is based on the principles of proper nutrition. However, simply eating right against the backdrop of 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 a craze for fast food, convenience foods, and an abundance of sweets industrial production PN helps to return to the basics of the diet laid down at the genetic level. A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.

All kinds of food benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate appetite, and altered eating behavior contribute to a rapid increase in body weight. If you follow the principles of PP, the system of proper nutrition, excess weight does not accumulate. A 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 daily ration provides fewer calories than needed 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 calorie intake.

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

If you follow the rules and calculate the calorie content of the PP diet, it helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Is there any benefit from PP?

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

The diet can also include foods and dishes that help satisfy increased needs for certain substances, masked as a desire to eat “junk” food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of microelements contained in these dishes. For example, a love for carbonated drinks does not indicate a lack of carbohydrates, but masks a lack of calcium intake from food, and it should be corrected not with Coca-Cola, but with dairy products.

Replacing foods allows you to saturate your body essential microelements and prevent “breakdowns” from the diet.

Diet "proper nutrition": losing weight correctly

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

PP principles:

• exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the correct ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
• salt restriction;
• Every day after sleep, first of all, you need to slowly drink 200-300 ml warm water;
• dishes are prepared by steaming, baking, boiling, stewing. Fried food is prohibited;
• one fifth of the diet consists of fresh fruit and vegetables;
• almost completely eliminate fast carbohydrates, replacing them with slow carbohydrates: cereals (not instant cooking), bread (whole grain or wholemeal), pasta premium, unsweetened vegetables. Berries, fruits and honey - sources fast carbohydrates– include 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 per 1 kg of weight daily;
• 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 meals are distributed for consumption in the first half of the day, protein - in the second;
• It is recommended to consume only polyunsaturated fats: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. Total volume – 1/5 of the daily ration;
• 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, including general techniques food, for example, 200 g of kefir or an unsweetened apple);
• potato dishes and pasta do not combine with protein;
• you should eat at the same time, without accompanying activities (watching TV, playing on the computer, talking on the phone, etc.), chew carefully, slowly: this helps better absorption 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 nutritious meals with adherence to principles and exceptions harmful products. 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 losing weight for a week

With proper nutrition, the weekly menu for weight loss is compiled based on the parameters and characteristics of the person. However, there are budget examples plans and diets for 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 decoction	Broccoli baked with cheese, boiled egg, mint tea	A glass of kefir
Tuesday	Curdled milk, vegetable salad, apple. Chicory drink	Puree vegetable soup (without potatoes), baked meat. Still mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Steamed or baked omelette, greens, orange, tea	Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice	Cottage cheese casserole, unsweetened apple, vegetable juice	Kefir
Thursday	Vegetable salad, toast with curd cheese, 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, fruit drink	Curdled milk, fermented baked milk
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 fruit, tea	Apple
Sunday	Toast with egg, cheese and tomatoes, greens, fruit drink	Steamed veal, baked potatoes, vegetable salad, tea	Steamed omelette with green beans, unsweetened fruit	Kefir

Diet adaptation

Depending on the goals and capabilities of the menu, you can create a menu by changing products to match the calorie content and composition, adding and excluding dishes according to individual choice.

How long does a diet last with proper nutrition?

This diet does not imply any time limit. When switching from a chaotic diet to principles consistent with proper nutrition, you should remember that this type eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of achieving the desired body weight, you should not return to the previous style of eating; the nutritional system of this diet makes it easy and happy to adhere to its rules throughout your life.

Medical dietary restrictions

There is no diet that is suitable and “correct” for everyone. Various health conditions, diseases, restrictions force you to adhere to different rules and menu. However, in general, this diet is considered the most “healthy” and most adaptable to the body’s requirements.

Eating right will help you stay healthy. Proteins, fats and carbohydrates, vitamins and microelements, which must be supplied with food, are important for our body.

You should start taking care of your body, its youth and health by changing your lifestyle. Get rid of the smoking habit, do not abuse alcohol, improve your work, rest and sleep patterns, start doing exercises and physical activity on a daily basis, and most importantly, review your diet. At this stage, you will have a question, what is proper nutrition, what foods can you eat and what are the rules for eating?

IMPORTANT: Properly balanced diet turns out to be several times better than eating fried and other improperly prepared foods. This will help not only improve your body health, but also make you healthy for life.

Food pyramid for good health

Nutritionists around the world have a certain method for successfully presenting recommendations to people who want to eat healthy. Nutrition pyramid for good health- this is the ratio of food products in the form of an illustration that should be present in daily diet. Many years of research have proven that presenting such information is well received. In our country, nutritionists use a pyramid, in other countries: a rainbow, a plate or a pie chart. The essence does not change depending on the way this information is presented.

IMPORTANT: A healthy diet is dominated by grain products, vegetables and fruits. A small share is given to meat, and a small part to fatty and sweet foods.

Floors of the pyramid: base of the food pyramid

1. First floor. Grain products containing fiber, minerals and vitamins - cereals, rice and pasta made from wholemeal flour. It is a mistake to include here bakery products made from premium flour, buns and croissants - these are products for the very top floor, the consumption of which should be minimal.

2. Second floor. Vegetables and fruits help provide the body with vitamins, minerals and fiber. You may think that it is impossible to eat so many vegetables and fruits in a day, but supporters of this pyramid are confident that these figures are even underestimated and a person must eat them in more. Five servings of green vegetables and fruits per day is the minimum norm. Freshly squeezed juice in the morning, one apple for lunch and afternoon snack, and two servings of vegetable salad for lunch and dinner.

3. Third floor. Meat, milk, low-fat sour cream, kefir, eggs, nuts. Meat no more than 200 grams per day. Don't forget about fish. A glass of milk, low-fat kefir and cottage cheese. Nuts no more than 30 grams per day, and if you are losing weight, then introduce restrictions to 10 grams per day, since nuts contain a lot of fat.

4. Top floor. Fats, oils and sweets. Eating excess trans fats is high cholesterol. Simple sugars in the form of candies and other sweets are associated with diabetes, obesity, headaches, clogged blood vessels and bad teeth. There is no benefit from these foods, only extra calories, fats and unhealthy sugar.

Try to eat protein throughout the day and healthy carbohydrates in the form boiled chicken or fish, cereals, supplementing your diet with seasonal vegetables and fruits.

Proteins are a source of amino acids

Protein products are divided into two types: animal And vegetable origin. All proteins coming from food are used as a source amino acid t. Thanks to the amino acid, the protein’s own structure is synthesized, and it also acts as a transport for other important substances for the body. Ordinary people They may not know it, but nutritionists and doctors are sure that animal and plant proteins are a source of amino acids. Daily requirement in these substances depends on the type of activity of a person, his profession, age, working conditions and climate where he lives.

IMPORTANT: An adult needs to consume at least 100-120 grams of pure protein per day.

IMPORTANT: If a person completely refuses protein foods, irreversible metabolic disorders occur in the body and the death of the body inevitably occurs.

A negative nitrogen balance develops, the body is depleted, growth stops and the functions of the central nervous system of the central nervous system are disrupted. Children may develop kwashiorkor disease due to insufficient protein in the body.

Plant based proteins

Except meat products- proteins of animal origin, our body needs proteins of plant origin. Such substances do not contain cholesterol molecules and saturated fat molecules. Plant-based protein is complete and contains essential nutrients and amino acids. It can be eaten every day, unlike red meat (pork, beef), which can be eaten no more than 2 or 3 times a week.

Numerous studies have shown that people who eat mostly plant-based protein develop cancer much less often than people who eat meat every day.

IMPORTANT: In addition to protein, the diet should contain carbohydrates and fats.

Carbohydrates are the body's source of energy.

These substances are divided into simple and complex carbohydrates. The first type includes sugars, which large quantities harmful to the body. The second type includes polysaccharides. Such carbohydrates include cereals, potatoes, fruits, and vegetables.

Our body cannot store glucose for a long time, so it needs constant consumption. But this doesn't mean you need to eat sugar. It is useful to eat food that contains a complex carbohydrate compound. Carbohydrates are the body's source of energy.

IMPORTANT: All foods containing complex carbohydrates are rich in vitamins, fiber and microelements.

Fats: excess and deficiency

All substances in our body should be in required quantity, including fats. Young and beautiful skin, good exchange vitamins, energy during the cold season - fats help the body get all this.

IMPORTANT: Excess and deficiency of these substances can lead to unwanted abnormalities in the body.

What are the consequences of a lack of fat?

• the skin will become dry;
• in winter the body will quickly become hypothermic;
• rapid loss of body weight will occur;
• there will be no opportunity to engage in energy-intensive types of work;
• poor water and vitamin metabolism. Fats are involved in transportation fat-soluble vitamins in our body.

What are the consequences of excess fat?

• accumulation of visceral fat. Leads to the occurrence of cardiovascular diseases, liver and pancreas diseases;
• poor blood counts. Leads to early atherosclerosis. Proteins, vitamins, magnesium and calcium are poorly absorbed. The elasticity of blood vessels is impaired, and the body becomes susceptible to infectious diseases.

The role of vitamins and microelements in the human body

In a balanced diet, it is important not only to eat healthy products, but also cook them correctly. This must be done so that there is no loss of vitamins and microelements during the cooking process.

IMPORTANT: Food products must be boiled or steamed.

The role of vitamins and microelements in the human body is very great. Without them, health deteriorates and there is no flow regulation chemical reactions V digestive tract. They release the energy contained in food.

IMPORTANT: Without vitamins and microelements, a person will die of hunger.

Salts of calcium, magnesium, phosphorus, potassium, iron in the human body

Minerals do not supply energy like other important substances, but without them the body cannot exist. Salts of calcium, magnesium, phosphorus, potassium, and iron take part in the metabolism of any human tissue. Hemoglobin is formed and the vital functions of all body systems are supported.

Phytonutrients – protection against disease

Live food is a source of phytonutrients. It's biological active substances, which have a beneficial effect on the health of our body. Phytonutrients protect against disease; they are antioxidants that prevent our body from aging.

The role of water in the human body

A middle-aged person is 70 percent water. Therefore, you need to understand the role of water in the human body. Scientists say that for every 1 calorie consumed there should be at least 1 gram of water. It follows from this that when daily consumption meal of 1500 calories, you need to drink up to 2 liters of water per day.

IMPORTANT: Water helps process accumulated fat and allow nutrients to enter the body.

In conclusion It should be noted that a balanced diet is important for a person. This concept includes not only the hours of food intake and its volume. Food products taken by a person must be rich in vitamins and microelements, since without them the digestibility of proteins, fats and carbohydrates is reduced.

Video: Rules of proper nutrition

Healthy eating- the key to a long life, and the child knows this. What do you need to do to live to be a hundred years old? Nutritionists assure that the secret of longevity is a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry on butter and completely eliminate margarine from the diet.

Avoid excessively salty foods.

Instead of milk, consume lactic acid products (kefir, yogurt, fermented baked milk).

Eat meat, fish and poultry freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.). - that's another thing important rule, which shapes our healthy image life.

Don’t forget to eat (preferably daily) all kinds of cereals. They are the main “healthy” product with which it is better to start the morning: it is both tasty and healthy. There is a lot in cereals fiber(which is necessary for proper digestion), minerals And B vitamins who support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates; they will provide the body with satiety and energy until lunch.

Eat right and the results will follow!