Sooner or later we all think about our nutrition: problems with weight, skin, health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions "what to exclude from the diet?" and “how can I start eating right?”, looking for our way to a healthy and beautiful body.
Meanwhile, healthy and proper nutrition is not a strict exhausting diet, not a mockery of the body and not depriving it of its joys, this is just a number of rules, if followed, you can radically change yourself, acquire new healthy habits, a beautiful figure and significantly extend your life.
Our body is a reflection of what we eat
It's no secret that obesity has become a huge problem for modern people - we move less, consume a large amount of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing who will offer the next super-product, against which no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, with reproductive function - this is only a small part of the possible diseases that arise when the diet is not adhered to.
The good news is that last years taking care of the state of your body has begun to come into fashion: more and more calls to go in for sports are heard from the state, public organizations, organic and dietary products, the press spreads advice on how to eat right.
The basics of healthy eating, or how to eat right
There are a few things to keep in mind when planning a healthy diet. general rules: firstly, you need to eat often and in small portions. Your best bet is to have a small plate that can hold a handful of portions. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to train yourself to eat at the same time - this will stabilize the stomach and will contribute to weight loss.
The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically "estimating" the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator, which is easy to find on the Internet. For example, a woman of 30 years old, weighing 70 kg with a height of 170 cm and a small physical activity about 2000 kcal are needed per day. To lose weight, you need to consume 80% of the calories from the norm, that is, in our example, about 1600 kcal per day. There is no point in additionally cutting back on the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.
Rule three - we observe a balance between "income" and "expenses", that is, the energy that is spent by the body for basic metabolism, work, sports, and calorie intake. Food contains four main constituents: proteins, fats, carbohydrates and dietary fiber - all of which our body needs. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. The indicative recommended values are 60 g of fat, 75 g of protein, 250 g of carbohydrates and 30 g of fiber. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and forces us to eat what is actually not needed. One and a half liters or more of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and accelerate the metabolic process.
And the fifth rule is to choose your products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be quick and pleasant.
Healthy food
We will try to answer the age-old question "what to eat to lose weight?" The main thing in compiling a menu for a healthy diet is maintaining a balance between expenses and consumed products.
So, be sure to include in the diet of a healthy diet for every day:
- cereals, in the form of cereals and muesli, rich in slow carbohydrates, which will provide our body with energy;
- fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
- legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not consume meat at all;
- nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, trace elements;
- fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the digestive tract;
- sea fish contains protein and essential omega-3 fatty acids;
- fruits and berries - a storehouse of vitamins, heal the skin and protect the body from diseases;
- lean meat - chicken breast, rabbit meat, beef - a source of protein.
Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can pamper yourself with them from time to time, but you should not get carried away.
If you have a problem of excess weight, then sugar should be abandoned altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, quality substitutes on a natural basis are harmless, practically do not contain calories and taste good.
Under a strict ban!
We have decided on healthy foods, let's take a look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:
- Sweet carbonated drinks. They do not quench thirst, irritate the stomach lining, as a rule, they contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
- Deep-fried food. French fries, chips, croutons and anything fried in a lot of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
- Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetizing spices and a lot of salt. What do we get as a result? A real high-calorie "bomb" that instantly turns into folds on the body and carries no nutritional value.
- Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
- Sausages, hot dogs and semi-finished meat products. This point hardly needs any clarification - just read the product label. And this is only official data! Remember that under the items "pork, beef" in the composition, most often hide, cartilage, fat, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
- Energy drinks. They contain a loading dose of caffeine combined with sugar and acidity, plus preservatives, dyes, and many other ingredients that should be avoided.
- Fast food lunches. Noodles, mashed potatoes and similar mixtures, which are enough to pour boiling water, instead of nutrients, contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
- Flour and sweet. Yes, our favorite sweets are one of the most dangerous foods. The problem is not only in high calorie content: the combination of flour, sweet and fatty multiplies the harm several times and instantly affects the figure.
- Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What is the use of a concentrate diluted with water and flavored with a fair amount of sugar?
- Alcohol. Enough has already been said about its harm to the body, we only once again note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.
The transition to a balanced, healthy diet will not be a burden if you follow simple guidelines.
First, do not starve yourself. If you feel uncomfortable, eat an apple, some nuts, dried fruit, or muesli.
Second, drink a lot and choose healthy drinks. Chicory promotes weight loss well - it suppresses hunger due to the large number of fibers in the composition, has a beneficial effect on the body. Also useful green tea especially with ginger.
Diversify your diet! The more different healthy foods you consume, the more the body receives various microelements, vitamins, amino acids.
If you really want something forbidden, eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first it helps the thought that sometimes you can still pamper yourself.
The less unnatural ingredients in food, the better. If you want to eat healthy foods, it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.
We compose the menu "Healthy food"
How do you start eating right? First of all, you need to find out how many calories your body needs. Let's say this is 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.
So, let's put together a healthy food menu for every day:
Breakfast. Should be rich in slow carbohydrates and proteins, it can include:
- oatmeal, muesli or grain bread;
- kefir, unsweetened yogurt or a slice of cheese.
Second meal- a light snack between breakfast and lunch:
- any fruit weighing about 100-200 grams, or a little nuts, dried fruits;
- 100 grams of cottage cheese or unsweetened yogurt.
Dinner should be the heaviest meal of the day:
- 100 grams of buckwheat or brown rice, durum pasta. You can add carrots, onions, peppers to the dish;
- boiled chicken breast;
- Fresh vegetable salad dressed with yogurt, a little soy sauce or linseed, olive oil.
Afternoon snack, between lunch and dinner - another easy reception food:
- A small fruit or a glass of freshly squeezed juice, preferably vegetables.
Dinner- light and tasty:
- 100-200 grams of lean beef, rabbit, turkey, chicken, fish, or legumes;
- Salad made from cabbage, carrots and other vegetables rich in fiber.
Finally, a couple of hours before bedtime:
- A glass of kefir, chicory or drinking unsweetened yogurt.
Throughout the day, you can drink unlimited amounts of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.
Serving sizes are approximate and will depend on individual parameters - daily allowance calories, rate of weight loss and other individual factors. In any case, it is best to consult a nutritionist.
Proper nutrition is the use of healthy foods according to a specific system. It provides for 5 meals a day, which contributes to a person's comfort and therefore reduces the risk of breakdown. A harmonious combination of proteins, fats, carbohydrates, fiber, minerals and vitamins in the daily diet will surely give positive results not only in losing weight, but in improving the body as a whole.
Changing the attitude towards the intake and composition of food is the main task of a person who decides to improve his health or lose weight on proper nutrition. What products does the list include for proper nutrition?
Anyone who is determined to lose weight or improve their health is interested in the question of what can be eaten with proper nutrition.
Main products
Water and other drinks
For normal metabolism, it is necessary to drink at least 1.5 liters of clean filtered water per day: the rest of the drinks have a different structure.
Inadequate water intake can cause dehydration, dry skin, and slower weight loss.
Freshly squeezed juices, green tea, coffee with milk, fruit drinks should be an additional 1 liter.
They cleanse the stomach, stimulate protein metabolism, contain antioxidants, promote fat burning (for example, pineapple), and lower insulin. But fruits such as bananas, dates, grapes and persimmons must be eaten with caution due to their high sugar content.
Like fruits, they are a valuable source of fiber, vitamins and minerals, so they must be included in your daily diet. Zucchini, pumpkin, potatoes and beets are high in starch and should be eaten less frequently. The rest in any form (but not fried) will only benefit.
Olive oil, unrefined sunflower oil, sesame oil, linseed oil. Used only for salad dressing.
Is meat good for a healthy diet? Yes, of course, but it should be lean and cooked without oil - grilled, in a double boiler, stewed or boiled.
Fish and seafood
This animal protein is very easily absorbed by the body. Like meat, these foods should be cooked without frying.
They are slow carbohydrates. After eating such food, the feeling of satiety remains for a long time, so cereals are useful for losing weight. They can be safely attributed to the main products for proper nutrition. Buckwheat contains a lot of protein, oatmeal contains fiber, it normalizes bowel function. But daily oatmeal nutritionists do not recommend using it: it is able to flush calcium from the bones.
.
Dairy and fermented milk products.
Given their low fat content, they are recognized throughout the world as dietary. A glass of low-fat kefir or fermented baked milk, drunk before bedtime, has a beneficial effect on the work of the gastrointestinal tract.
The list of slimming products rightfully includes mushrooms. They remove toxic substances and lower cholesterol levels. Mushrooms go very well with vegetables - such products must certainly be included in the diet for proper nutrition.
Pasta
They should only be from durum wheat. You can combine them with vegetables, but avoid animal fats. In this case, they will undoubtedly be beneficial.
Sweets
They also need to be included in the list of foods for proper nutrition and weight loss: glucose is necessary for normal brain function. It is easy to figure out what can be eaten from sweets and what is not. Sugar as such, of course, needs to be abandoned, but there are also permitted products that can replace it and even play a positive role in losing weight.
Dried fruits
They satisfy hunger well and have a positive effect on the work of the gastrointestinal tract.
Marmalade
It is a low-calorie food that has a beneficial effect on liver function.
bitter chocolate
Although it is high in calories, a piece of 20 g per day with proper nutrition will help speed up metabolism and, accordingly, will contribute to weight loss.
It lowers cholesterol levels, removes toxins from the body, lowers blood pressure. Low-calorie marshmallow is made on the basis of agar-agar or pectin, and on gelatin it is more caloric. But it is clear that this sweetness must be eaten with caution, without fanaticism.
It may well replace sugar. But, unfortunately, not everyone loves it, and there are people who are allergic to honey.
The right choice is yours
From the products listed in the table, each person who decides to switch to a healthy diet can choose for their diet what they need according to their taste preferences.
| Protein foods | Complex carbohydrates | Berries and fruits | |
| Fish, seafood, meat (lean pork, beef, liver, rabbit), poultry (chicken, turkey, game), soy products, low-fat dairy and fermented milk products, eggs. | Heat-treated and raw vegetables (cabbage different varieties, cucumbers, carrots, tomatoes, beets, radishes, radishes, green beans, zucchini, zucchini, sweet peppers), cooked mushrooms, greens (lettuce, onions, dill, parsley, sorrel, etc.), frozen green peas and corn. | Cereals (rye bread, wholemeal flour, durum wheat pasta, baked potatoes, cereals (oatmeal, buckwheat, millet, pearl barley, rice from unpolished cereals), lentils, beans, beans, etc. | Strawberries, gooseberries, sea buckthorn, blueberries, watermelon, melon, currants, apples, cherries, apricots, plums, citrus fruits, pineapple, etc. |
Do no harm to yourself: prohibited foods
The most important thing is what should be given up, and what should not be eaten with proper nutrition in any case - various sausages, convenience foods, fast foods and junk street food. We must urgently part with them and not regret the act: after all, only manufacturers know about what is included in this “food”. There are other prohibited foods - they are listed on the list.
- Fried, fatty and smoked;
- confectionery;
- alcohol;
- flour products;
- carbonated drinks;
- margarine;
- packaged juices;
- non-homemade yoghurts;
- curd snacks and pasta;
- canned food, preserves, marinades;
- instant coffee;
- chips and the like "goodies".
Proper nutrition is a conditional concept. Each person's body is unique due to of different ages, health, metabolism and so on. And what kind of nutrition is considered correct specifically for you, the doctor will decide on the basis of a complete examination. It is very important to observe the principle "Do no harm!"
There are many different theories about how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with rigid diets, others simply refuse sweets. The correct solution to this issue may not be the choice of a special diet, but the transition to proper nutrition. Find out what you need to eat in order to lose weight, and how to choose a comfortable diet for yourself.
What is proper nutrition for weight loss
Many nutritionists call the principles of good nutrition a free diet. This is one of the most popular areas for weight loss. IN modern world the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed technique does not require such sacrifices. All that needs to be done is to adhere to some recommendations and make the right diet.
A balanced diet improves metabolism, thereby promoting weight loss... Such a regimen will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes mellitus... Natural foods that are moderate in fat, protein, and carbohydrates can help improve performance and mood.
How to eat right to lose weight
Losing excess weight by adhering to a balanced diet is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and eliminate snacks on the go.
Subject to all the recommendations and the calculation of calories, PP helps to lose weight by an average of 5-7 kg per month, depending on the characteristics of the body. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:
- The energy value of meals per day should correspond to the costs of the body. For obese people, the total calorie content of meals should not exceed 900-1000 kcal. Standard Norm energy value for people with moderate activity - 1200 kcal, for athletes - 1600-1900 kcal.
- The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
- Learn to follow a diet. You should eat in small portions, but often, at regular intervals.
Rules
Proper nutrition while losing weight is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, in order to master them, you only need a desire to succeed:
- Drink plenty of water. You can calculate the required volume of liquid using a special application on your phone or use standards. The norm is 1.5-2 liters of liquid per day, taking into account tea, compote, water or other drinks.
- Follow the regimen closely. Don't allow yourself to snack on the go, even if you feel mildly hungry. Over time, the body will get used to getting the right food at the right time.
- Choose your food wisely. Not all of them go well with each other. Find, print, and post a compatibility chart on the refrigerator.
- When buying food, carefully study the composition. The less everything is listed there, the healthier and more natural the product will be.
- Bake, not fry - this is the main rule of the PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably stored in the body. If you want to lose weight, steam, oven, or eat foods fresh.
- Season salads not with mayonnaise, but with a spoonful of olive, flaxseed or sesame oil mixed with lemon juice.
- You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
- Chew your food thoroughly without being distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.
A healthy diet for weight loss
In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals:
- Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelet with vegetables for breakfast, and drink freshly squeezed juice. If exercising, work out before meals.
- Have lunch no later than 12 noon. Good time to refresh yourself with first courses. Light vegetarian soups, borscht without frying, cabbage soup, mushroom puree soup are suitable.
- Lunch from 1 pm to 3 pm. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is permissible. If you prefer to play sports in the afternoon, then use complex carbohydrates you need to minimize, and focus on protein foods.
- Before dinner, you can have a snack between 4 pm and 5 pm. If you have a hearty lunch, you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
- The ideal time to finish your meal is 18.00-20.00. Protein food is ideal for dinner - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or an omelet with proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.
How to switch to proper nutrition
After you understand how important it is to correctly formulate a diet, correctly distribute food throughout the day, it will be pleasant and easy to observe the regime. Here are some guidelines to help you switch to a balanced, stress-free diet:
- During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. To avoid situations when you have to eat fast food, when leaving home, take lunch or afternoon tea in containers with you.
- Before going to the store, make a list of the products you need. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
- Forget about canned food, smoked meats, fast food. This is the most harmful food, it contains a lot of preservatives, additives, flavor enhancers.
- Avoid refined sugars and sweets. Replace sweets with healthy honey, fresh sweet fruits.
- Display healthy foods prominently. The fruit plate in the center of the table or cereal cookies in the center of the table are sure to grab your attention.
- At first, do not give up completely "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you're about to break down, eat a piece of dark chocolate or another favorite treat.
The diet
The result of losing weight directly depends on what kind of food you prefer to eat. The transition to proper nutrition will help not only to achieve success, but also to consolidate the result. The diet should include nutritious, but low-calorie food, lots of vegetables, fruits, cereals... For convenience, print and hang on the refrigerator a list of permitted and prohibited foods:
|
Junk food |
Healthy foods |
|
white bread, yeast baked goods, puff pastry |
bread made from whole grain flour, rye or with the addition of bran |
|
soups on strong rich broth, milk, with legumes |
vegetarian soups, vegetable puree soup, liquid dishes with lean broth |
|
fatty meat, fish, smoked meat |
crumbly porridge - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur |
|
preservation, homemade pickles, fish or meat for long-term storage |
stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin |
|
sausages, sausages, semi-finished products |
lean meats - skinless poultry fillets, rabbit, beef, veal |
|
fat cottage cheese, cream, salted cheese |
lean fish - bream, pike perch, cod, pollock, carp, flounder |
|
sweet store-bought juices, carbonated mineral water, alcohol (excluding natural wine) |
steam omelet, hard-boiled eggs (no more than 2 pcs. per day) |
|
cooking fats, hot sauces, mayonnaise |
dairy products with a low fat content - cottage cheese, kefir, milk, cheese, yogurt |
|
some types of fruits and berries - raisins, bananas, grapes, dates, figs |
fresh berries and fruits |
|
fast foods, crackers, chips, other "dry" food |
green tea, red tea, natural coffee, rosehip broth |
Power circuit
Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of foods do not go well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. Besides, incompatible products not completely digested, not only not bringing benefits to the body, but also being deposited in the form of fat.
There is a special table that shows the compatibility of products. So, you cannot combine meat with potatoes or pasta. It is better to serve baked or grilled vegetables as a side dish for chicken or veal. All dishes should preferably be cooked with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists are advised to study this plate in detail.
In addition, experts have noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off the diet, try replacing sweets and other dishes with healthy foods, without disrupting your diet:
|
What do you want to eat |
What is missing |
What to replace |
|
Fatty foods |
Fermented milk products (natural yogurt, kefir), nuts, sesame seeds |
|
|
Baking, pastries, white bread |
Amino acids, nitrogen |
Nuts, seeds, eggs |
|
Chips, croutons, fried |
Carbon |
Beans, lentils, potatoes |
|
Salty |
Seafood, seaweed, fish |
|
|
Sweet |
Champignons, turkey, cucumbers, tomatoes, white cabbage |
|
|
Chocolate |
Almonds, cashews, buckwheat, chickpeas |
How to drink water properly
Nutritionists always advise drinking at least two liters of liquid per day.... It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:
- Be sure to drink two glasses of water before breakfast. The liquid will fill part of the total volume of the stomach, helping to fill up faster. You can start your meal in 15-20 minutes. If it is difficult to drink plain water in such an amount, add half a teaspoon of honey or a few drops of lemon juice to it.
- Drink two glasses of water closer to 12-14 hours, after 20 minutes have lunch. After lunch for 2 hours, nothing can be drunk, it is strictly forbidden to consume any liquid with meals.
- Drink 1 glass of water before dinner. It is forbidden to drink food. To avoid edema, do not consume tea, kefir or other liquid drinks 2 hours before bedtime.
It is a well-known fact that the rate of weight gain and loss depends on a person's metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the rate of metabolic processes:
- Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
- Ginger broth. Ginger root contains capsacin - a substance that makes the drink "hot", improves digestion, and has a slight antibacterial effect.
- The juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to consume them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
- Sage tea. The drink not only contributes to better digestion but will also help prevent colds.
- Liquid chestnut. The medicinal drink energizes, cleanses the body of toxins and toxins.
How to make the right diet for weight loss
The menu needs to be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule food intake by the hour, but also to take into account its calorie content.... Nutritionists recommend distributing the daily diet by calorie content:
- breakfast - 500-600 kcal;
- snack - 150-200 kcal;
- lunch - 300-400 kcal;
- afternoon snack - 150-200 kcal;
- dinner - 300-400 kcal;
- drinks - 100-200 kcal.
Menu for the week
When drawing up a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite delicacies. To regulate the amount you eat per day, you need a food calorie table. Manufacturers indicate the energy value on the label of their products, or you can find a table with calories on the Internet. To get enough, but not overeat, it is recommended to adhere to the following indicators:
- People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
- For activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.
|
Breakfast (30-40% of energy value) |
Lunch (40-50%) |
Afternoon snack (10%) |
Dinner (up to 20%) |
|
|
Monday |
Muesli with fresh fruit (100 g), green tea with honey, bread with cheese. |
Boiled chicken (70 g), sauerkraut or stewed cabbage (100-150 g), rosehip decoction. |
Vegetable casserole with cheese (100 g), chamomile tea. |
|
|
Steam omelet of 2 eggs (200 g), apple, unsweetened black tea. |
Champignon soup (200-250 ml), meatballs with rice and vegetable garnish (100 g). |
Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit. |
||
|
Buckwheat porridge in water (150 g), fruit salad (100 g), rosehip broth. |
Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g). |
Sour milk. |
Steamed fish and broccoli (200 g), tea. |
|
|
Toast with curd cheese, vegetable salad with avocado (150 g), fruit juice. |
Whole wheat pasta (150 g), vegetable salad (150 g). |
Dried fruit compote, biscuit biscuits. |
Boiled turkey (150 g), grilled vegetables (100 g). |
|
|
Baked potatoes stuffed with spinach and cottage cheese 2-3 pcs., Tea. |
Cabbage soup - 1 soup plate, salad with tomatoes and herbs - 100 g. |
Cottage cheese 0% fat. |
Carrot cutlets (2 pcs.), Rabbit stewed in sour cream (100 g). |
|
|
Oatmeal with honey (200 g), fruit juice. |
Vegetarian Cream Soup - 1 soup bowl, baked chicken with rice as a side dish (100 g). |
Stewed cabbage with carrots (150-200 g), turkey (70-100 g). |
||
|
Sunday |
Omelet with vegetables (150 g), slice rye bread with cheese, fruit drink. |
Steamed veal (100-150 g), baked vegetables (200 g), tea. |
Salmon baked with lemon (200 g), tea. |
Monthly menu
Based on the weekly diet, you can create a menu for the whole month. The main condition is to make it as varied as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:
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First week |
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Second week |
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Third week |
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Fourth week |
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The best diets for effective weight loss
Losing excess weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that the extra pounds will not return to you. For these reasons, many people who lose weight prefer to try a diet first and then switch to a balanced diet. Doctors recommend adhering to such a menu for no longer than 2-3 weeks, so as not to harm your health.
Buckwheat diet
Belongs to the number of mono-diets, because it is necessary to eat only buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but in comparison with other cereals, buckwheat has very little carbohydrates. With the help of this mono-diet, you can lose weight by 5-7 kg in 7 days, but it is not recommended to adhere to such a diet scheme for more than a week.
The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that the body during weight loss will receive less of those substances that are not present in buckwheat or are contained in a minimum amount. Therefore, many doctors recommend diversifying the strict menu with vegetables, fruits and berries. The groats can be boiled, but it is better to pour boiling water overnight. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.
Protein
This nutritional scheme is unique in that it includes the protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will have to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women manage to lose 10-12 kg in 3 weeks.
Standard protein menu designed for two weeks, after which it is worthwhile to smoothly adhere to the basics of proper nutrition while losing weight. The diet has its own limitations, for example:
- It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have liver or kidney problems.
- People with diseases of the cardiovascular system, especially patients with arrhythmias, should be careful when choosing a protein diet.
- A doctor's consultation before starting to lose weight on proteins is necessary if you have digestive problems, gastritis or other diseases have been diagnosed.
- It is not recommended to lose weight on proteins for the elderly, due to the increased risk of thrombosis and changes in the structure of cartilage tissue.
Ducan's diet
The principle of nutrition, developed by the famous French nutritionist Pierre Ducan, is especially popular. The method of losing weight is divided into 4 stages, each of which has its own characteristics when choosing food:
- Stage 1 - attack. Lasts from 2 to 7 days, during which you can only eat proteins.
- Stage 2 - alternation. Lasts 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
- Stage 3 - consolidation. Lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually adding new dishes to the menu from the list of allowed ones.
- Stage 4 - stabilization. You need to adhere to it all your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day only proteins are allowed.
Losing weight on the Ducan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting to follow the diet, it is worth considering its contraindications. The diet is strongly discouraged:
- pregnant women;
- women who are breastfeeding;
- patients with diseases of the heart, liver, kidneys, blood vessels;
- people with impaired metabolism;
- patients with gastrointestinal diseases or gout;
- those people whose activities are associated with severe mental or physical stress.
Video
Proper nutrition is meals that are scheduled at a specific time. Products are distributed throughout the day according to the amount of calories they contain, micro- and macronutrients.
Proper nutrition is needed not only by those who seek to lose weight, or people suffering from any diseases, but also every person who cares about their health. There are a number of ingredients that are recommended to be consumed in order to maintain a healthy diet.
General principles of healthy eating
Healthy eating are to comply with the following principles:
A fist-sized portion is considered optimal for a person. This principle helps to stabilize the balance of hormones, regulates appetite.
- The inclusion of a variety of foods in the diet, which also include useful trace elements and vitamins.
- Hygiene of food intake (thoroughly chewing, slowly).
- Avoiding overeating.
For proper nutrition, it is important to adhere to the intake of the required amount of water. This is an important factor in normal functioning. human body.
The daily dose of water should be at least two liters. It is recommended to start the morning with a glass of water you have drunk.
This contributes to the normal functioning of the gastrointestinal tract. To prepare the stomach for the assimilation of food, it is also recommended to drink a cup of clean water before meals.
However, food should not be washed down, as this provokes a decrease in the production of gastric juice, therefore, it slows down digestion.
Limiting harmful foods in the diet will help to avoid many problems in the functioning of organs and their systems. It is desirable that there are no such ingredients in the daily menu at all. Especially junk food fast foods are considered for the body. Therefore, snacks should contain healthy ingredients.
Eating should be done a few hours before bedtime. The optimal time is two hours before bedtime. Eating food later interferes with proper rest of the body. It is not recommended to talk, watch TV or read during this time. Despite this, dinner should be light.
A healthy diet also includes eating plant-based foods. The most useful are fruits, vegetables, herbs that grow in the area where people live. This principle is the foundation of a healthy diet.
For convenience, all food items are divided into groups such as proteins, fats and carbohydrates. And it is very important to be able to combine them with each other. Because for the proper assimilation of food by the body, nutritionists advise eating similar foods.
The correct combination of food products helps not only to better absorb useful elements, but also not to gain excess weight. For example, it is not recommended to simultaneously consume acidic fruits with foods containing starch. In this case, they will be poorly processed by the body.
Meat should be combined with vegetables and herbs. This promotes better protein absorption. And you need to cook it in a double boiler or grill. Yogurt should be combined with apples. In this case, the body is cleansed of toxins.
Fish and pasta made from durum wheat are also the right food combination. Omega-3 acids, together with pasta, improve memory and give more energy to a person.
Boiled or baked potatoes, together with cottage cheese, helps to assimilate protein well and improves metabolic processes. But fried potatoes in this combination can only harm the figure.
Before determining what foods are for proper nutrition, it is necessary to understand the concept of proper nutrition itself, what is there from the foods, in what quantities and in what ways to process them.
Proper nutrition presupposes an integrated approach to the organization of nutrition that satisfies all the body's needs for nutrients and energy value, contributing to its growth and development.
The system of proper nutrition includes the organization of the diet and the actual diet. Proper nutrition is regulated by certain principles:
- The balance of the energy value of the diet and the energy consumption of a person - the correct organization of the diet;
- Balance of vitamins, micro- and macroelements, as well as proteins, fats and carbohydrates;
- Correct distribution of food throughout the day - correct organization of the diet;
- The actual diet (number of meals, intervals between meals);
- Cooking methods;
- Individual factors: age, weight, social status, lifestyle, general condition health, which determine the body's need at a certain point in time.
Having organized a proper diet, what to eat and what products to give preference to remains the primary task. Products for proper nutrition, first of all, must be safe for human health, which is determined by their freshness and shelf life, the content of harmful plant impurities, biological objects, hazardous chemical compounds in their composition.
Any "healthy" product can be classified as "harmful" by using heat treatment methods (for example, frying on animal fat), adding fatty sauces, unnatural seasonings, combining with easily digestible carbohydrates.
Conventionally, all products present in the human diet can be divided into harmful and useful. The list of harmful products includes:
- All fried foods. However, the roasting methods used should be considered. For example, light frying in olive oil will be less harmful than frying foods with animal fats;
- Sweet carbonated drinks, as well as drinks made from dry mixes;
- Sausages and semi-finished products, smoked meats and fish, canned food;
- Fermented milk products with a high fat content, cottage cheese desserts, fruit yoghurts;
- Most confectionery;
- Snacks (chips, nuts, croutons and other delicacies);
- Products containing dyes in high concentrations;
- Chocolate bars, milk chocolate with and without fillings;
- Fatty meats;
- Animal fats;
- All dishes from the menu of fast food restaurants, as well as fast food products;
- Any alcoholic drinks;
- Pastries and bakery products.
The list of healthy foods for proper nutrition includes:
- Cereals - buckwheat, oat, wheat, rice groats;
- Low-fat varieties of meat and fish;
- Sour milk products low in fat;
- Fresh fruits and vegetables;
- Purified water, green tea, fresh juices;
- Dark chocolate, honey, dried fruits
- Vegetable fats;
- Whole wheat bread;
- Eggs;
- Legumes.
The choice of foods for proper nutrition is not limited to these lists, but it is the basis of a healthy diet, which today will help to eliminate unhealthy foods from the diet, replacing them with “healthy” alternatives.
To live happily ever after, you need to eat right, maintain a balance of calories, water, fat and salt. This approach is relevant in all cases, whether for weight loss or for weight gain (excessive thinness also requires correction due to balanced nutrition).
Self-discipline
Take it as a rule:
- get rid of the liking for fast foods (they have too few natural ingredients, waste frying fats with carcinogens, GMO mayonnaise, synthetic flavors and flavor enhancers are often used);
- make a list of foods for proper nutrition in advance for at least a week;
- drink water regularly and as often as possible (drink at least 1.5-2 liters per day in pure form, that is, in addition to soups and juices);
- minimize salt intake, any food for proper nutrition can be eaten unsalted. The natural taste of the product will become even brighter and more distinct. Believe me, you can and should come to this, the question is only in the formation of new habits;
Attention! Salt is deposited on the walls of blood vessels and also complicates water exchange. Both of these lead to metabolic disorders, the development of hypertension and atherosclerosis.
The list of foods for proper nutrition, approved by nutritionists, is primarily based on a balanced intake of proteins, fats, carbohydrates, vitamins and minerals necessary for normal life.
That is why the diet should consist of foods that are diverse in their composition. The main thing that all experts agree on is that the consumption of sugar and sugar-containing sweets should be minimized, as well as the consumption of fats.
The listed products are needed by the body in a fairly limited amount, an excess of glucose and fats leads to their deposition in tissues in the form of fatty layers. A properly balanced amount of nutrients activates the body's metabolic processes, so proper nutrition plays a major role in normal metabolism.
Whole grains open up the list of healthy foods. These include cereals, some types of rice, durum wheat pasta, and wholemeal flour products.
When organizing proper nutrition, it is first of all necessary to make vegetables, fruits and cereals the basis of the diet. These products should be on the table every day. You should also consume fresh vegetables and fruits, in extreme cases after a slight heat treatment. Products should be chosen only fresh, semi-finished products and fast food should be excluded from the diet.
Nutritionists emphasize that, when planning a proper diet, the list of permitted foods should be drawn up in such a way that all food groups are included in it. The main principle of the correct organization of a healthy diet is the observance of proportions and a variety of food ration.
Of vegetables, special preference should be given to the use of different varieties of cabbage, since cabbage has a number of useful properties, while modern medical research proves that its consumption significantly reduces the risk of developing cancerous tumors.
The basics of proper nutrition
Before moving on to a specific list of foods recommended for proper nutrition, you need to familiarize yourself with the general laws (an article on the principles of proper nutrition for weight loss can also be useful for understanding the issue):
- Try to eat regularly and at the same time. Create an optimal meal plan for yourself. It is not recommended to break the regime.
- Eat according to your body's needs. Don't overeat, but don't limit yourself to what you need.
- Give preference to fresh food only.
- Correct does not mean monotonous. The more varied your menu, the more nutrients you will receive.
- Don't forget about raw fruits and vegetables.
- Observe the seasonality of your diet. During the spring and summer months, focus on plant foods, while in the winter and fall, pay more attention to animal proteins.
- Please note that the combination of food components with each other is very important. More on this in the section below.
- Any food, including healthy ones, should be enjoyable. If you choke on some useful product, then there will be no sense from it anyway.
- Drink as much liquid as possible. The best is plain filtered or separated water.
- Don't forget about vitamins.
Secrets of Familiar Strangers: Vegetables and Fruits on the Table
Vegetables are very useful for the body. Many underestimate their role in saturating the body with vitamins, useful microelements, therefore they treat vegetables superficially, perceiving them as an optional addition to other dishes.
Despite the fact that vegetables are low in calories, they become saturated quickly due to the sufficient content of water and fiber in their composition. Nutritionists recommend giving preference to raw vegetables, since when they are consumed, the body receives all the vitamins and microelements they contain.
Do not ignore fruits in your daily menu for those who decide to adhere to the basic rules of a healthy diet. Fruits are rich in vitamins and minerals.
Their use helps to stimulate the body's immune system, slows down the aging process.
Product names
Products are divided into easy and difficult to digest. Our body needs both the first and the second. However, the number of them in the menu should not be equal.
To compile a list of products for a week, it is necessary to understand the proportion and quantity of products we need. After all, there is absolutely no need to give up our favorite dishes, because they are not very useful for the body.
You just need to reduce their number and increase the number of healthy foods. Products are easily digestible and difficult to digest.
Naturally, their ratio should be 80% to 20%.
- vegetables and fruits (seasonal);
- cereals, cereals based on them;
- dried fruits, candied fruits, nuts;
- green tea;
- fresh seasonal berries;
- poultry meat products;
- dairy products;
- seafood, especially red fish.
Difficult to digest foods, the use of which would be good to minimize:
- fried food, especially fried pork;
- sugar (replace it with natural sweeteners like honey);
- mayonnaise, ketchup and other unnatural sauces;
- pickles, smoked meats;
- bread, fresh baked goods;
- strong coffee, black strong tea,
- salt, spices and seasonings;
- chocolate and other sweets of unnatural origin;
- spicy dishes;
- sausages, sausages, and other unnatural meat products;
- fast food;
- sweet carbonated drinks;
- croutons with flavors, chips, etc.
Meat and fish delicacies, their role in catering
Meat and fish dishes contain a sufficient amount of protein, which is the main building material for the body. The highest protein content is recorded precisely in lean meats, such as poultry, veal, and beef.
For those who choose products for proper nutrition, the list must include without fail and fish. Fish dishes useful to everyone.
They form the basis diet food... Saturating the body with proteins, phosphorus, fish also removes the feeling of hunger for a long time.
Vegetable proteins
Amino acids present in proteins vegetable origin, are in no way inferior to those found in animal proteins. For the correct balance of amino acids, the body must receive a sufficient amount of proteins of both plant and animal origin.
That is why nutritionists recommend that the list of foods for proper nutrition include soy, lentils, beans, nuts, seaweed, peas, and legumes. These products successfully protect the body from viruses, help cleanse the blood, lower cholesterol levels.
Dairy products - a means of improving health
Anyone who is determined to lose weight or improve their health is interested in the question of what can be eaten with proper nutrition.
Main products
Water and other drinks
For normal metabolism, you need to drink at least 1.5 liters of clean filtered water per day: other drinks have a different structure. Insufficient water intake can cause dehydration, dry skin and slow weight loss Fresh juices, green tea, coffee with milk, fruit drinks must be an additional 1 liter.
Dairy products are also rich in protein. The benefits for the body from their consumption are equated to the benefits from the consumption of meat and fish.
Nutritionists believe that the most useful will be low-fat dairy products: yogurt, kefir, cottage cheese. In addition to proteins, milk brings calcium into the body.
Specialists, choosing products for the patient to eat properly, adjust the list so that the fat content of the consumed fermented milk products is not too high, and the menu is varied.
Dairy products should be in the diet every day, but in small quantities. It is recommended to consume kefir, cottage cheese, cheeses no more than once a day.
Food list for the week
Having switched to proper nutrition, it is better to divide the products into several groups, which must be present in every meal. This is necessarily fiber, carbohydrates, fats and proteins.
Cellulose
Fiber is an important part of the diet for those who wish to lead healthy image life. In this case, it performs 2 functions when it enters the body.
First, it normalizes stool - the work of the digestive tract is also important for normal metabolism and metabolism.
Secondly, the benefits of fiber are to remove toxins and toxins from the body, resulting in natural prevention of intoxication.
Fiber is found in foods of the following groups:
- vegetables and fruits - should be included in the diet only fresh;
- some types of legumes - beans, lentils, and the beans themselves;
- other whole grains.
Below is an indicative nutritional guide for the average household that can be consumed within one week.
Cereals and cereals, cereals, legumes
- rice (different types and mixtures) 1 pack (approximately 140 grams will be used);
- buckwheat 150 grams;
- oatmeal 210 grams;
- corn 390 grams.
- green peas 400 grams.
Vegetables, fruits, berries (seasonal)
- large tomatoes 4 pcs.;
- sweet pepper (1.5 kg);
- about a kilogram of cucumbers;
- beans (210 grams);
- onions (about 100 grams);
- garlic;
- two large bunches of fresh herbs;
- mushrooms (200 grams);
- white cabbage (90 grams);
- fresh carrots (0.5 kg);
- kiwi (240 grams);
- sour apples (6 pieces);
- seasonal berries, frozen in winter (0.5 kg).
Dairy products
- kefir not higher than 2.5% fat (350 grams daily);
- cottage cheese not higher than 2% fat (250 grams daily);
- natural yogurt, it is better to cook at home (210 grams);
- hard cheese (about 100 grams).
Animal origin
- white fish (750 grams);
- red fish (150 grams);
- canned tuna in its own juice (1 pc.);
- poultry (chicken) fillet (600 grams);
- chicken eggs (5 pcs.).
Vegetable fats, spices, seasonings
- Extra virgin vegetable oil, whatever your family prefers (preferably olive);
- Salt and pepper;
- dried herbs.
Sweets, snacks
- dry almonds (45 grams);
- walnut (20 grams);
- avocado (100 grams);
- cashews (15 grams);
- sesame seeds (10-15 grams);
- dried apricots (35 grams);
- honey (1 tablespoon);
- bran (60 grams);
- chocolate.
The list of foods for proper nutrition includes a significant number of them. Among them are the 10 most useful products for human health. According to nutritionists, they are able not only to enrich the body with nutrients, but also to maintain a slim figure.
The first on this list are apples. They are considered ideal fruits. They contain fiber, anti-inflammatory elements, as well as vitamin K, which is responsible for strengthening the body's bone tissue. Apples contain vitamins such as A, C, B1, B2 and B5, as well as minerals, organic acids and iron.
The second product for proper nutrition is broccoli. One of its medium-sized stalks contains approximately 90% of the daily intake of vitamin K and approximately 100% of the intake of vitamin C. And in order for the body to receive the maximum amount of useful elements, broccoli must be eaten raw.
In order not to think about what to eat tomorrow every day, it makes sense to plan the menu immediately for the week. When choosing dishes, one should be guided not only by calorie content, but also by variety. Without fail, the diet must contain:
- various cereals;
- fruits and vegetables;
- potatoes (only baked and steamed);
- fish and meat in limited quantities;
- dairy products with low fat content;
- water - a glass of water 30 minutes before meals will make you feel full.
Friends, regardless of whether you want to switch to proper nutrition for gaining weight or losing weight - all products are classified into 5 main categories:
We now know 5 food categories that will form the basis of our daily diet. I propose not to dwell on this and identify the most useful food for our organisms. Let's get started. ?
Be sure to read, dear subscribers: “I did not put into a separate category products that negatively affect our body. This includes not only food, but also alcohol, tobacco products. Remember that adhering to a proper diet means leading a healthy lifestyle, therefore, the consumption of alcoholic beverages and smoking cigarettes should be excluded a priori. "
What products can you refuse?
If your goal is to save your family budget, here are some food tips and tricks that you can easily skip. First of all, these are sweets and various confectionery products.
Shop counters are littered with all sorts of sweet culinary delights, which do not always benefit our body, due to the excess content of sugar, dyes, preservatives. It is much more useful to learn how to cook sweets on your own, this will help you save money and will be much more useful for your body.
Secondly, give up buying sausages, the percentage of meat in such products is close to zero, and the percentage of unhealthy genetically modified fats tends to 100%. We also recommend that you give up the use of sugary carbonated drinks, cook compotes, fruit drinks or, best of all, drink clean water... Your body and wallet will thank you.
But if, nevertheless, you cannot resist and you really want to buy something from not very healthy products, do not deny yourself categorically, just reduce the portion size at least twice.
Proper nutrition is the way to cleanse the body
It is impossible not to mention that a healthy and balanced diet can be organized in such a way that eating will not only promote healing, but also cleanse the body. An alternative to many advertised modern remedies will be products for proper nutrition.
Some people are simply sure: choosing a list of foods for proper nutrition and weight loss, they will find only tasteless, lean grains or greens, meals will turn into a necessity instead of pleasure, and the rule: "there is only for survival" will become a real credo. But is it really necessary products tasteless and everything useful as medicine, should it be bitter or sour? Whether it is possible to find that balance in order to maintain pleasure and establish the right diet for weight loss, that is what a person should be more worried about.
Food as pleasure
You should not combine different proteins. For example, healthy foods fish with milk cannot be combined together or fish with eggs (if this is not a dish).
Concentrated carbohydrates don't mix well. When thinking about what to eat, don't mix cheese with potatoes or nuts with cereals.
Fats go well with regular cabbage. It interferes with the slowdown in gastric acid production caused by fats.
Incompatible bouquet: food with a lot of carbohydrates (potatoes or beans, bread) with sour vegetables or other products.
Fat-rich foods should not be combined with protein foods. Do not take sour cream and eggs, vegetable oil and cheese, meat and butter.
Starch is good only in moderation. Do not eat porridge or potatoes with bread. It is better to eat the bread separately, without eating the main course with it. Some are still smeared with mayonnaise.
Choose more green vegetables, let them become the main part of any of the dishes you cook.
When making salads, do not add too much oil or acid, this will slow down the absorption of proteins.
Tips to help you master the basics for separate nutrition.
Grocery list
Dairy:
Low-fat milk (there is a% fat on each package, take the lowest one);
Unsweetened yogurt
Low-fat sour cream (% is indicated on the package, see it as a substitute for cream);
Hard cheese;
Soft cheese, only low-fat;
Cottage cheese (only types with 5% and below);
Kefir (only up to 2.5%).
From breakfast cereals:
They are more convenient and faster to eat in the morning, when you are too lazy to cook porridge. What products are suitable for replacement:
Bran (there is fiber);
Muesli (see savory).
Grocery products
Brown rice (unpolished);
Buckwheat (common);
Oatmeal (regular);
Quinoa (to taste);
Couscous (to taste);
What kind of pasta can be eaten, of course, they are flour and should be limited in an amicable way, not some types are still considered dietary. Take only from durum wheat varieties (this is written on their packaging);
Dried fruits (great snack);
Walnuts;
Dried almonds;
Cashew;
Whole grain crisps.
From legumes:
Red beans (extremely healthy and tasty);
Chickpeas (chickpeas);
White or green beans (they are in cans);
Peanut butter (be careful with it);
Peas.
From animal products:
White fish (this is telapia or sea bass, pollock or hake can be used);
Red fish (this is salmon or trout);
Chicken fillet (only without skin, considered lean);
Turkey fillet;
Chicken or quail eggs.
From vegetables:
Tomatoes;
Bell pepper;
Cucumbers;
Onion;
Garlic;
Any greens;
Cabbage;
Carrot;
Fresh ginger.
From fruits:
Kiwi;
Apples;
Pears;
Oranges;
Bananas;
Dark grapes (black);
Lemon;
Avocado;
A pineapple.
From frozen foods:
Vegetable mix (special for frying);
Frozen fruits or berries (by the way, you can freeze them yourself);
Polka dots;
Broccoli;
Cauliflower or Brussels sprouts
Green beans;
Champignons.
