Proper nutrition, what is best to eat. Switching to proper nutrition is the right choice! Try to buy vegetables and fruits only from people who grow their own crops

In general, what is the PP diet and what does proper nutrition have to do with it? You will find answers to these and many other questions in this article. You can also find out whether it’s possible to lose weight on energy bars, diet shakes, or whether you can drink beer or eat fat while on a diet?

The mysterious PP diet is deciphered surprisingly simply: a diet is adherence to a certain diet, and PP means proper nutrition. As a result, it turns out that the PP diet is about following a proper diet. With the help of this diet, you can not only normalize the metabolism in the body and thereby increase immune system, cleanse your body of waste and toxins, and at the same time, without any special restrictions or bullying yourself, you can get rid of extra pounds. Such weight loss will only be a joy!

On the PP diet there is no need to arrange fasting days and the diet itself is very varied. So you can easily forget about mono diets and liquid food - all that is required of you is to bring your diet to the diet menu described below.

The content of the article:

PP diet - menu

Since it implies the consumption of certain products in the diet, then, depending on taste preferences and habits, everyone creates a diet menu for themselves, choosing from the recommended products exactly those ingredients that are closer to them.

• First of all, you should exclude all fatty foods from your diet: fried potatoes, including fries, fast food, crackers in bags, of course, chips, where without it, alcoholic drinks - primarily beer, sparkling water, mayonnaise, cakes , cake and everything in the same spirit.

At first, following PP, the craving for heavy food will be stronger than reason and arguments, but don’t panic, the main thing is to last a couple of weeks, and the desire to eat something tasty and harmful will weaken, and after three months of PP (proper nutrition) you won’t even look at it you will be on the same products that you used before.

• Introduce vegetables and fruits into your diet; they should be at least 20% of your daily diet. Bananas and grapes are best eaten during the day, but apples, pears and citrus fruits can be eaten at any time of the day, except at night. At this time, the body is resting, and everything you eat will settle in your body in the form of fat deposits.
• While following the PP diet, lean on slow carbohydrates. These include: durum pasta, buckwheat, rice, oatmeal, wholemeal bread.
• Be sure to include salads of cucumbers, carrots, beets and cabbage in your diet. The body spends more calories digesting these vegetables than they contain.
• Also, the body, despite dietary restrictions, requires animal protein, which must be consumed per day at the rate of one gram of animal protein per kilogram of body weight. It is better to cook foods containing animal protein by steaming, oven, or boiling.

So, where is animal protein found: in cheese, cottage cheese, eggs, meat (it is better to choose lean cuts), poultry. Animal protein should make up at least 20% of the daily diet.

• Mandatory for PP ( proper nutrition) add olive and flaxseed oils, seeds, red fish and nuts to your diet. About the benefits linseed oil you can find out in .

• Make it a rule to drink two liters of water a day. No tea, no juice, no coffee, namely WATER. Water has a beneficial effect on metabolism, speeding it up, and at the same time helps eliminate harmful toxins from the body.
• Towards the evening, reduce your carbohydrate intake to a minimum. In the evening and at night, foods high in protein are preferable. At night, you can drink a glass of kefir or unsweetened hot tea. I myself often noticed that drinking hot drinks reduces the feeling of hunger.
• Place your food on small plates - the portions you eat will be much smaller, and the food will look voluminous. Eat small portions, but often.

Oddly enough, juices sold in stores are prohibited foods. Such drinks do more harm than good.

PP diet – prohibited foods

• Forget about sausages, sausages and canned goods. Despite its apparent low calorie content, the “Eshki” contained in these products has a detrimental effect on the entire body as a whole.
• Crackers, dried, dried, will not bring any benefit either. salty fish, chips and noodles instant cooking– These foods whet your appetite.
• PP () does not tolerate store-bought mayonnaise - due to its insane calorie content (about 600 calories per 100 grams), replace it with low-fat sour cream.
• Forget about bouillon cubes, replace them with herbal seasonings, marjoram, oregano, allspice and hot peppers. Especially, hot peppers Well stimulates the digestive system.
• Replace sweets with marshmallows, marmalade, dried or dried fruits: figs, kiwi, dates, prunes, pear, mango, etc. But remember, carbohydrates can be consumed in small quantities.
• During PP diets Avoid beer completely. Sometimes, if you wish, you can indulge in a glass of red wine, but this also has its pitfalls - alcohol whets your appetite.
• Don't overuse salt.

We lose weight by following PP (proper nutrition) or 7 myths about diets.

Myth 1: “Weight loss bars”!

In fact, energy bars only contribute to weight gain, as they belong to the group of processed foods.

In a nutshell: processed foods are easily digested by the body, which leads to excess energy in the intestines, resulting in weight gain. If you eat such bars during even the strictest diet, then the results at the end of it may be disappointing, the weight will not go away, and if you do manage to lose it, then it will be much less than calculated by the diet.

Therefore, if you want to lose extra pounds during a diet, then exclude processed foods from your PP (proper nutrition) diet.

Myth 2: “Low-fat foods.”

There is an opinion that by eating low-fat foods, you can get rid of fat. Is this so?

If back in the eighties nutritionists advised following a diet with a low fat content, or even excluding them, then several decades ago they proved the opposite. For the normal functioning of the body, fats are vital - the optimal functioning of brain activity, the condition of the skin, heart and other organs depend on them. Fats also facilitate the absorption of a large number of vitamins, including Omega 3. And the most paradoxical thing is that fats promote weight loss.

During the digestion of fats, the production of the hormone ghrelin is suppressed (this hormone affects the suppression of hunger), thereby stimulating the release of the peptide (this substance gives a feeling of fullness). Also, consuming fat in small quantities affects the reduction of the overall glycemic index per meal, which in turn affects the long-term feeling of fullness.

Myth 3: “Animal fats and the appearance of cellulite.”

There is a myth that eating saturated fat directly contributes to cellulite. Is this so?

It is the excessive consumption of calories that leads to the appearance of cellulite, and fats only contribute to this. Cellulite is nothing more than a consequence of excess calorie consumption, where no matter in what form fats enter the body in the form of sweets or in the form of French fries, the result is still the same.

However, while adhering to proper nutrition (proper nutrition), saturated (animal) fats must be introduced into the diet in small quantities, as they contribute to rapid saturation.

There is a difference whether you eat two packs of low-fat cottage cheese, which will negatively affect your figure, or whether you eat a small amount of a cottage cheese product, but with a slightly higher calorie content, and quickly get full.

Myth 4: “Stimulating your metabolism helps you lose weight.”

Many have probably heard, eat more often and lose weight. Is it so?

Long breaks between meals have a negative impact on your figure, since after a long period of abstinence from food, a kind of starvation occurs, and when you eventually pounce on food, you absorb it so quickly that the feeling of satiety does not have time to come and overeating sets in - gluttony.

But frequent consumption of food is not an option for those losing weight. If you eat often, then where does the feeling of hunger come from, and hence overeating and excess weight.

Failure to eat main meals and the snacks provided between them contributes to the lack of feelings of hunger and satiety. You need to eat only when hunger sets in, neither earlier nor later.

Myth 5: “Exercise and food without restrictions.”

There is an opinion that if you introduce physical activity into your daily routine, then you don’t need to monitor the calories you eat. Is it so?

It's actually simple. It doesn’t matter how much time you spend in the gym, if the calories you eat exceed physical activity, then the extra pounds will not only not go away, but will also more than settle on your figure.

Physical activity regulates appetite and helps keep the body in good shape, but this does not mean that you can forget about the quantity and quality of food consumed.

Myth 6: “Beer is the enemy of any diet.”

Beer makes you feel better. Is it so?

Any alcohol is quite high in calories - one gram of alcohol contains seven calories. For comparison, the same one gram of fat contains nine calories. Agree, the difference is not significant. For example: carbohydrates and proteins contain only 4 calories per gram.

Draw conclusions. However, alcohol is allowed to be drunk infrequently and in small quantities even during the most strict diets.

Myth 7: “Diet drinks for weight loss.”

With the help of diet drinks you can lose extra pounds. Is it so?

Most researchers have come to the conclusion that both diet drinks, cocktails, and regular juices on store shelves contribute to weight gain.

Diet drinks contain sugar substitutes, which not only hinder weight loss, but also often cause weight gain. These same sugar substitutes stimulate the appetite, which creates a constant desire to “chew” something.

And now for a better understanding PP diets I offer you an approximate menu for the week.

Approximate PP (proper nutrition) diet menu for a week

Monday

For breakfast: a portion of boiled rice in water, flavored with a small piece of butter - 150 g, vegetable salad (cucumber, tomato, olive oil dressing) - 150 g, orange or small grapefruit, green tea.
For lunch: steamed fish – 150 g, a piece of wholemeal bread, a small amount of vegetables to choose from – 200 g, mineral water with a slice of lemon.
For dinner: stewed vegetables - 200 g, a piece of wholemeal bread, tea with lemon.
It’s better to end the first day of proper nutrition with a glass of kefir at night.

Tuesday

For breakfast: a small portion of boiled potatoes, seasoned with herbs – 120 g, boiled chicken breast, sprinkled with grated cheese on top - 120 g, apple, tea with lemon.
For lunch: a serving of wild rice with vegetables – 170 g, orange, green tea.
For dinner: cottage cheese 5% - 100 g, mineral water, pear.
At night, you can drink a cup of hot tea.

Wednesday

For breakfast: stewed vegetables – 170 g, a piece of bread with cereals, one boiled egg, some grapes – 80 g, green tea.
For lunch: a piece of boiled meat - 100 g, vegetable salad - 150 g, mineral water.
For dinner: a piece of boiled fish – 120 g, a slide Chinese cabbage– 130 g, toast, green tea.
At night, you can allow a glass of low-fat yogurt.

Thursday

For breakfast: 2 medium oven-baked potatoes, boiled chicken breast - 150 g, orange, tea with lemon.
For lunch: durum pasta – 150 g, stewed vegetables – 150 g, apple, green tea.
For dinner: cottage cheese 5% - 100 g, grapefruit, mineral water with a slice of lemon.
At night, you can drink a mug of mint tea.

Friday

For breakfast: boiled chicken breast – 100 g, vegetable salad – 150 g, a slice of bread, green tea, banana.
For lunch: boiled potatoes with butter – 100 g, cabbage salad – 150 g, green tea, apple.
For dinner: baked fish – 150 g, stewed vegetables – 100 g, mineral water.
A mug of hot tea at night.

Saturday

For breakfast: steamed green beans with the addition of olive oil - 250 g, boiled egg, banana, green tea.
For lunch: fish baked in the oven – 150 g, vegetable salad – 150 g, tea with a slice of lemon.
For dinner: semolina porridge with water – 150 g, apple, mineral water.
Before going to bed, you can drink a glass of kefir.

Sunday

For breakfast: 2 egg omelet, vegetables of your choice – 150 g, orange, green tea.
For lunch: boiled chicken breast – 150 g, vegetable salad – 150 g, mineral water.
For dinner: chicken broth from breasts with the addition of small pieces of meat - 200 g, a piece of bread, green tea.
At night kefir.

In conclusion, I can say one thing - the PP diet allows you to get rid of 5 kilograms of excess weight in a month, subject to physical activity!

That's all for me! Be healthy, love yourself and your loved ones!

Today, the average person's grocery basket is replete with a variety of types of food. To modern man Any products are available. But the one who monitors his health and chooses for himself healthy diet, must clearly understand that not all food should be included in the food list healthy diet. So what can and cannot be eaten by a person who wants to support his body, maintain youth and health? Let's answer these questions in detail.

Do's and don'ts of a healthy diet

Of course, the main principle of a healthy diet is the balance of nutrients consumed. And it's not just protein. The human body requires amino acids, vitamins (E, A, B, PP, D), folic and other acids, magnesium, calcium, etc. To ensure the supply of nutrients to your body, you need to diversify your diet as much as possible. The table should have vegetables, fruits, legumes, nuts, and natural vegetable oils. Organizing your diet correctly is not difficult. We need to build on the principle of including the maximum amount healthy products and complete exclusion of junk food.

What can you eat instead of meat on a healthy diet?

Protein performs the main building function in the body. This means that this element is responsible for the processes of regeneration, the formation of enzymatic elements, connective tissue, etc. In addition to the construction function, proteins play a protective role, producing special protective bodies in the blood. Proteins actively participate in the process of assimilation of carbohydrates, minerals and other bioactive substances. That is, taking this into account, it is easy to conclude that the human body cannot cope without protein. But what if you decide to give up meat and fish? You can easily replace these products with other food elements.

Dairy and dairy products

If you choose non-strict vegetarianism, then you can leave dairy and fermented milk products in your diet. They are excellent sources of protein. Also in milk, cottage cheese, yoghurt and kefir there are many other useful substances that are needed to maintain vitality and health.

Legumes

Beans, lentils, peas, soybeans are food elements that do an excellent job of saturating the body with protein. In addition, legumes are very tasty and nutritious.

Mushrooms

There are a huge number of types of edible mushrooms. They taste excellent, and mushrooms are excellent meat substitutes.

Nuts

There are more than a dozen types of nuts in nature. They are all buttery, delicious and very filling. By consuming cashews, walnuts, peanuts, pine nuts, hazelnuts, you can replenish some of the protein supply in the body.

Cereals

When creating a healthy diet, we must not forget about cereals. They perfectly saturate and enrich the body with healthy fibers and fiber. And, of course, many cereals contain protein. For example, buckwheat contains a large amount of protein.

Sunflower

Sunflower seeds are rich in protein and vitamins needed to maintain health. You can eat sunflower seeds, popularly called sunflower seeds, or you can easily get some protein by eating directly pressed sunflower oil.

Plant food

Some protein is also found in plant foods. However, it is fair to assume that vegetables, fruits, berries and herbs contain less protein than, for example, legumes and mushrooms.

Healthy eating: do's and don'ts

Yoga involves switching to vegetarian food. This means that products obtained by taking the lives of animals should not be on the table. A healthy diet involves avoiding meat, fish, and eggs. This is explained by the fact that, living according to the principles of yoga, we refuse to harm not only our physical body, but also take care of the purity of the soul. Meat carries negative energy. And even if the animal was not killed by you personally, by eating such food, you may have to bear a karmic response. At least that's what true vegetarians think.

Also, modern meat and fish products are often of poor quality. Animals are fed food with additives to increase growth, weight, antibiotics, etc. When consuming such a product, you cannot be sure that this will not affect the health of the body. Meat, fish, and eggs of questionable production are potential sources of zoonotic infections. For example, low-quality eggs often cause salmonellosis in humans. The meat of artiodactyl animals can be a source of E. coli and other pathogenic bacteria.

What not to eat when eating healthy

We found out by looking at healthy eating what you can and should eat. But now I want to focus on those products that have no place on the table of a person choosing a path for himself healthy image life.

So what you can't do:

1. Fatty food. You should not allow fatty foods in your menu. This is harmful not only from the point of view of vegetarianism and yoga. Any gastroenterologist will tell you that a passion for fatty foods will sooner or later lead to problems with the digestive tract. In addition, lovers of fatty foods often face vascular and heart diseases. Is it worth talking about excess weight here? After all, it is already clear that by consuming excess fat, you will have to say goodbye to a slim figure.
2. Convenience foods and fast food. This category of food should generally be labeled with a danger sign. After all, what is fast food? A source of extra calories, carcinogens, preservatives, flavoring additives, dyes, flavor enhancers. Somewhere among this incredibly harmful “cocktail” there was a small percentage of something acceptable. But this is not a fact either. It is not without reason that people who are addicted to fast food and eat processed foods in excess suffer from stomach and intestinal diseases. well and excess weight, acquired from such food, has such a scale that it is then impossible to cope even with the help of diets and exercise.
3. Confectionery. Sugar itself is not good for the human body. However, modern sweets contain components that outshine even sugar in their negative effects on the body. The same dyes, thickeners, preservatives and flavor enhancers can easily be found in chocolates and candies today. Modern sweets are far from perfect. Therefore, it is better to refuse them if you want to maintain a healthy and beautiful body.
4. Sauces. Many people cannot imagine their lunch without any additives that enhance the taste of the food. Mayonnaise, ketchup and other sauces are extremely harmful to human health. They contain so much fat, salts, aromatic additives and artificial colors that it is simply impossible to call such food acceptable.
5. Canned foods. From childhood we remember numerous jars of tomatoes, cucumbers for the winter, as well as all sorts of preserves and jams that were stored in the basement for years. You should not saturate your diet with such products. At a minimum, they do not give anything to our body. Useful fibers are changed and their structure becomes different from that in fresh vegetables and fruits. When preserving, a lot of sugar, salt, vinegar and other additives are often used. The human body does not need all this, and especially in such quantities.

What to eat when eating right

Speaking about proper nutrition, I would like to note a category of products that the human body really needs. We are talking about natural plant foods. Eat apples, apricots, cherries and tomatoes. Any fresh vegetables, fruits, berries and herbs grown in an ecologically clean area without the use of chemical fertilizers are very beneficial for the body. You can eat natural honey, nuts, dried fruits and grains. The diet should consist as much as possible of those foods that can saturate it with useful substances. Of course, when creating a menu, you need to take into account the individual characteristics of your body. It is important to pay attention to the presence of allergies to some food components, as well as to existing chronic diseases, the compensation of which may be impaired due to the inclusion of certain types of foods in the diet.

In addition to the fact that the diet should consist only of healthy foods, it is worth studying the principles of proper nutrition. After all, you also need to eat correctly. Do not overeat, do not starve yourself, distribute meals evenly throughout the day. It is important to maintain a balance between saturating the body with food and energy expenditure. So, we can say that building the right diet is only one step towards healthy eating. To get the maximum benefit, it is important to take into account other aspects on which the saturation of the body with useful substances, energy and strength depends.

What is a healthy diet, how to eat properly, what foods, when and in what quantities should enter our body every day or at least weekly? Such questions have worried scientists since ancient times, and they are still relevant in our time. Moreover, researchers’ views on the benefits and harms of certain products change periodically and often dramatically.

Why do we even need to eat right, what is so healthy about this diet?

• A healthy, proper diet should provide the body with the substances necessary for its growth, normal development and vital functions, and the supply of these substances should be adequate, corresponding to the needs of the organs and tissues of a given person for vitamins and microelements.
• Eating healthy foods combined with regular physical activity helps reduce the risk of various chronic diseases internal organs and endocrine disorders, including obesity, diabetes, hypertension, coronary heart disease, arthritis and arthrosis, diseases gastrointestinal tract and urinary tract.
• A balanced diet is vital for children and pregnant women, nursing mothers and the elderly, athletes, and a healthy diet in each specific case will differ significantly
• Full correct menu every day helps to improve physical performance, and therefore increase academic success, mood, vital activity
• Special dietary nutrition, and in particular the ketogenic diet, as well as a reduction in foods containing gluten and casein in the diet, helps improve health in autism and schizophrenia, and can reduce the number of seizures in patients with epilepsy
• Proper nutrition is of great importance to prevent the development of dependence on alcohol and various psychoactive substances in children and adolescents. A special diet with the inclusion of healthy foods and the exclusion of undesirable foods is also effective for existing alcoholism
• Healthy food helps strengthen the body's defenses, increase resistance to infections and even significantly reduce the risk of malignant tumors.
• By following the basic rules of a healthy diet, you can extend the active years of life, increase its duration, and slow down aging.

1. Correspondence of the caloric content of the diet to the energy expenditure of the body.

• To calculate, you will need knowledge of such anthropometric indicators as height, body weight, waist and hip circumference, thickness of the fat fold, the amount of dry mass and the amount of fat in the body of a given person. In addition, it is important to take into account age and health status, as well as the intensity of physical activity. Moreover, when following any diet (for the purpose of losing weight or gaining body weight, intensive physical activity and for various diseases), it is necessary to ensure the supply of the minimum required amount of energy for the normal functioning of all organs and systems.
  On average, for a person of normal weight who leads a sedentary lifestyle and is not actively involved in physical education and sports, the energy requirement to maintain and improve health is 2000-2500 kcal per day.
• The functioning of the body in hard mode energy deficiency (with a daily caloric intake of 800-1100 kcal) for a long time - weeks, months. Often this diet is used for weight loss. But in this mode, the human reproductive system suffers (the ability for fertilization, conception and normal development of the fetus decreases), the function of the thyroid gland and immunity is suppressed, mental and physical performance decreases, mood decreases, irritability appears, weakness increases, and constant fatigue worries.
• The body “screams for help,” calling on the owner to come to his senses and return to a nutritious, healthy diet. The situation is aggravated when physical activity also increases along with a poor diet. Calculate how much energy is available to the body with a daily calorie content of 1000 kcal and a daily expenditure of 300-400 kcal while working out in the gym or while walking for a long time? Only 600 kcal per day!!! This is a powerful stress for the body and such amateur activity can ultimately lead to unpredictable and irreversible consequences. Yes, on such a diet you can lose weight externally, that is, the amount of subcutaneous (good) fat will decrease, but visceral (bad) fat will not disappear anywhere.
• Therefore, any decision to lose weight, quickly lose weight by 10-20-30 kg or more should be carefully calculated with a healthy nutrition specialist. An individually selected diet should be complete in all respects, and the reduction in daily calorie content should not be more than 20-30% of the original figure (on average no less than 1400-1600 kcal). Only in this case, nutrition for weight loss will be correct and you can really lose weight, get rid of numerous health problems and not harm your body.

2. A balanced diet, in which the body receives all the necessary nutrients in a certain, correct combination:

• , fats, carbohydrates (in a ratio of 1:1:4 in a healthy person with normal weight and in the absence of concomitant diseases), and with an optimal ratio of animal and plant sources. At the same time, saturated fats should make up no more than 10% of the total calorie content, trans fats should be no more than 1%, and free sugar should be 5-10%.
• Availability of essential amino acids, unsaturated fatty acids in the required quantity (in products, not from the pharmacy), the predominance of slow carbohydrates with low
• A sufficient amount of vitamins A, group B, C, E, K, PP, etc., as well as macro- and microelements - iron, phosphorus, potassium and calcium, iodine and zinc, magnesium, fluorine, selenium...
• With food, the body daily receives pectin and fiber, natural antioxidants - lycopene, polyphenols, tannins and anthocyanins... (mainly with vegetables and fruits, berries, herbs)

3. Limit as much as possible the intake of useless and unhealthy foods:

• Semi-finished products, fast food (store-bought dumplings, sausages, instant soups and bouillon cubes, as well as porridge and noodles that do not require cooking, hot dogs and hamburgers, French fries and chips, sushi and pizza...) – no more than 1 -2 times a month
• Confectionery products (cakes, pastries, cookies), buns and white bread made from premium flour, dried bread, bagels, ice cream, etc. – no more than once a week
• Sugar, honey, jam - no more than 3-5 teaspoons per day (taking into account hidden sugar in store-bought curds and yoghurts, tomato sauce...)
• Chocolates, lollipops - 1 candy every other day for a healthy diet will not hurt
• Salt – 1 teaspoon per day (including additions during cooking). And for proper nutrition, it is better not to add salt to prepared food at all.
• Mayonnaise, ketchups, sauces from the store, as well as low-fat curd desserts and it is advisable to exclude yoghurts from the diet (as a rule, they contain trans fats, sugar, starch, salt, monosodium glutamate, etc.) or carefully select them by reading the composition on the label. Alternatively, you can make sauces at home from natural products(olive oil, sour cream and homemade yogurt, spices)
• Carbonated sweet drinks and store-bought juices, sweeteners - it is advisable to avoid them completely, because they have nothing to do with a healthy diet
• Alcohol - limit consumption to no more than 2 units of pure alcohol per day for men and no more than 1 for women (1 unit of alcohol is 30 g of vodka or cognac, 100-120 g of wine or 330 g of beer)

4. Ensure a daily intake of five main types of food into the body (Walter Willett's healthy eating pyramid):

• Carbohydrate foods(6-10 units per day) – bread (preferably black, whole grain) – 1 piece – 1 unit, whole grain porridge (oatmeal, buckwheat, rice) – 1 plate of porridge – 2 units, cereal soup or with the addition of pasta – 1 plate – 2 units.
• Vegetables and fruits (5-8 units per day for a healthy diet) – 1 unit. = 1 medium vegetable or fruit (100 g of fresh or stewed vegetables), 1 bowl of vegetable soup, 0.5 glass of fruit juice. During the day, it is advisable to eat a plate of vegetable salad + a portion of stewed or steamed vegetables + at least 1 apple or orange or 2-3 kiwis. And don’t forget about dried fruits (dried apricots, prunes, raisins, etc.)
• Meat (skinless poultry - 3-4 times a week, veal or lean pork - maximum 1-2 times a week) and fish (2-3 times a week), eggs, legumes and nuts– 3-4 times a week (only 2-3 meals per day) – these products are necessary for proper nutrition
• Dairy(2-3 units per day) - cottage cheese and cheese, milk and kefir, yogurt and homemade yogurt. In one unit – 250 milliliters of kefir or yogurt, 30 g of hard or soft cheese, 50-100 g of cottage cheese
• and oils (2-3 units per day) - in one unit - 1 tablespoon of vegetable oil or mayonnaise, 2 tablespoons of butter. Of the vegetable oils, it is better to use olive, flaxseed or rapeseed (for salads and cooking). Butter – 10-15 g per day

5. Optimal cooking method healthy food – raw (vegetables and fruits), steamed or grilled. If cooking, throw the food into boiling water, close the lid and cook over low heat. Can be baked in the oven and stewed. It is advisable to abandon the frying pan or fry without adding oil.

6. Maintain a proper healthy diet– eating 3-4 times a day at intervals of 4.5-5 hours. For longer periods, use snacks in the form of fresh fruits, dried fruits, nuts or dairy products. The last meal should be 2-3 hours before bedtime.

7. Food should not only be wholesome and healthy, but also tasty and varied.. Reduce portions, but forbid less, allow yourself what you like and what you don’t like healthy treat at least sometimes - 2-3 times a month.

If you understand that you need healthy nutrition, if you decide to change your eating habits, improve appearance and health status, lose extra pounds or gain weight, get rid of constant fatigue, digestive disorders, increase mental and physical performance, immunity, you should immediately take up changing your lifestyle.

You learned in general principles about how to eat properly from this article. It wouldn’t hurt to contact an experienced nutritionist to develop individual recommendations. But build your own new life you will still be on your own, because proper nutrition is not a passing fad for a fashionable diet, it is for life, only in this case you can regain your health, efficiency, activity and preserve them for many years.

References:

1. WHO recommendations for a healthy diet - https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet

2. Dietetics. Guide ed. A.Yu. Baranovsky. Peter. 2012

To the main methods of treatment overweight and obesity include following a diet high in fiber, vitamins and other biologically active components, limiting the consumption of carbohydrates that are easily digestible by the body, as well as physical exercise.

Dietary table number 8, recommended for obese people, is aimed specifically at reducing subcutaneous fatty tissue and improving metabolism. Note that this diet is indicated for patients who do not have concomitant diseases of the digestive organs, liver and of cardio-vascular system requiring special diets.

Peculiarities

The total calorie content of the diet is 1800-2000 kilocalories. The diet is designed for people leading sedentary lifestyle life, however, in combination with increased physical activity, this type of nutrition allows you to lose weight by 2-2.5 kg in a month.

The main emphasis in this diet is on limiting the consumption of sugar and foods containing it, quickly digestible carbohydrates, animal fats, and foods that stimulate the appetite.

The maximum amount of salt is 5 grams per day, you can drink up to 1 liter of clean water. Butter is not prohibited, but in limited portions - up to 15 g per day. Vegetable oils are added to dishes. Consumption of flour products is limited to 150 grams per day, but if the weight does not go away for a long time, then the amount of bread and other flour products is reduced to 100 grams.

For cooking, you can use boiling, poaching, stewing, steaming, and occasionally baking and frying without adding fat is allowed.

You need to eat at least 5-6 times a day.

What's not allowed?

Subject to therapeutic diet number 8 should be completely excluded from the menu:

• white bread, butter and puff pastry;
• strong broths, milk soups, including those with pasta, rice or semolina, potato soups, first courses of legumes;
• fatty meats and fish, fatty sausages and sausages, smoked meats, canned meat and fish;
• full-fat cottage cheese, cream, salted cheese;
• meat and cooking fats, fatty and hot sauces, mayonnaise, mustard, horseradish, herbs and spices;
• rice, semolina, pasta, and all legumes;
• all salted and pickled vegetables;
• grapes, bananas, raisins, figs, dates;
• sugar, candy, jam, honey, ice cream, jelly, cocoa, chocolate;
• grape and other sweet juices, sweet kvass, alcohol.

What is possible?

Therapeutic diet number 8 allows for a variety of foods, that is, dietary restrictions cannot be called too complex. In particular, you can:

• Products made from wholemeal flour, rye and wheat bread with bran. Serving: 150 g per day.
• Soups can be cooked primarily vegetarian, using vegetables and grains in small quantities. Several times a week are allowed vegetable soups in low-fat meat or fish broth with meatballs. Portion - 250 g per day.
• For a side dish, it is best to eat raw vegetables, all varieties of cabbage, fresh cucumbers, radishes, lettuce, zucchini, pumpkin, tomatoes, turnips and carrots. You can prepare dishes from boiled, stewed, baked vegetables. But dishes made from potatoes, beets, carrots, rutabaga, and green peas are allowed in limited quantities - no more than 200 g per day. You can also use crumbly porridge made from buckwheat, pearl barley and barley as a side dish.
• You can cook oatmeal, prepare pasta, casseroles, puddings with the addition of vegetables and fruits, but remember - such products can be eaten in small quantities.
• Lean meats, cooked in pieces and then stewed, baked or fried, are allowed. Beef, veal, chicken, rabbit and turkey are possible, but a maximum of 150 g per day. Beef sausages, boiled tongue, liver are also possible, but also limited. Only low-fat varieties of fish are allowed and no more than 150 g per day. Mussels and shrimp are allowed, but not more than 200 g per day.
• Once a day you can eat 1-2 eggs, boil them hard or prepare protein omelettes with vegetables.
• Milk, kefir, yogurt and other fermented milk products, as well as low-fat cottage cheese are allowed on the menu. You can also use low-fat sour cream and mild cheese.
• For appetizers, you can have vinaigrettes, salads from fresh and pickled vegetables (pickled vegetables must be washed), vegetable caviar, seafood salads, meat or, soaked herring, beef jelly, lean ham are allowed.
• Unsweetened fruits, berries, jellies, mousses, compotes without sugar.
• Gravy is made from weak vegetable decoctions and broths; you can add herbs, vanillin and cinnamon during cooking.
• Tomato and white sauce with vegetables.
• Drinks include tea, coffee, both black and with milk, juices from vegetables, unsweetened fruits and berries, rosehip decoction.

Sample menu based on 1800 Kcal per day

Breakfast

• Muesli with dried fruits and skim milk (200 ml)
• Stewed carrots (200 g)
• Slice of low-fat cheese
• Hibiscus tea
• Snack: melon (200 g)

Dinner

• Vegetarian cabbage soup from sauerkraut(250 ml)
• Rye bread (30 g)
• Bell peppers stuffed with minced meat and rice, stewed with vegetables (tomatoes, onions, carrots) (300 g)
• Cranberry juice(200 ml)
• Afternoon snack: 2 pears (200 g)

Dinner

• Rice (150 g) with seafood (60 g)
• Vegetable salad (lettuce, tomatoes, bell peppers, green onions) with vegetable oil(200 g)
• Rose hip decoction (200 ml)

Recipes for the healing table

Protein omelet with spinach

Photo: Shutterstock.com

• 3 squirrels
• ½ glass of milk
• 70 g frozen spinach
• 30 g suluguni cheese
• 1 tbsp. l. ghee

Step 1. Fry spinach in butter.

Step 2. Beat the whites with a pinch of salt, add milk and beat again.

Step 3. Pour into the heated pan with the spinach and stir.

Step 4. Leave on high heat for a minute until the omelette sets. Then reduce the heat to medium and cover with a lid.

Step 5. Before serving, sprinkle with grated cheese.

Vegetarian cabbage soup

Photo: Shutterstock.com

• ½ fork cabbage
• 200 g sauerkraut
• 2 onions
• 2 tomatoes
• 2 sweet peppers
• 2 carrots
• 3 liters of water
• salt and pepper
• Bay leaf
• greenery

Step 1. Cabbage, tomatoes, onion, wash the peppers and carrots, peel and chop finely.

Step 2. Place the vegetables in a saucepan, add water, and bring to a boil. Cook until carrots are done.

Step 3. In 10 minutes, add salt, pepper and bay leaf. Add greens before serving.

The vinaigrette

Photo: www.globallookpress.com

• 1 beet
• 4 things. potatoes
• 1 carrot
• 2 pickles
• 2 eggs
• 4 tbsp. l. vegetable oil

Step 1. Boil hard-boiled eggs. Boil beets, potatoes and carrots until tender.

Step 2. Cool everything and cut into cubes.

Step 3. Cut into cubes salted cucumbers, drain the liquid.

Step 4. Mix everything, add oil. You can add chopped herbs.

Jellied fish

Photo: Million menu

• 2 kg red fish
• 2 onions
• 2 carrots
• 1\2 lemon
• 1 Bell pepper
• celery and parsley root
• 1 packet of agar-agar

Step 1. Fill the head and fins cold water, bring to a boil over medium heat and simmer over low heat for three hours. Skim foam all the time.

Step 2. After an hour, add carrots, onions, celery and parsley root to the broth. After another half an hour, add the chopped pieces of fish. Cook for another half hour, then remove the fish, bones, and vegetables.

Step 3. Select meat from the soup set and chop it finely. Cut the fish into beautiful pieces too.

Step 4. Place on the bottom of the dish where you will make the aspic, garnish with pieces of boiled carrots, herbs, bell pepper, and lemon.

Step 5. Strain the broth 2-3 times. Add agar-agar into it. Pour broth over fish and vegetables. Place in the refrigerator for 10 hours.

Beef tongue with green beans

Photo: Shutterstock.com

• beef tongue - 500 g
• green beans – 350 g
• 1-2 tsp. mustard

Step 1. Coarsely chop the green beans and boil in salted water for 4 minutes.

Step 2. Boil beef tongue, better for a couple.

Step 3. Serve the tongue with mustard and a side dish of beans.

Peppers stuffed with seafood and vegetables

Photo: Shutterstock.com

• 8 peppers
• 500 g seafood cocktail
• 3 carrots
• 3 tomatoes
• 1 small zucchini
• 300 g cheese
• black pepper, salt
• vegetable oil, odorless

Step 1. Peel the peppers from seeds and fry in a frying pan on all sides in vegetable oil.

Step 2. Let the oil drain and carefully peel off the skin, under running cold water.

Step 3. Thaw seafood.

Step 4. Peel and finely chop the vegetables, grate the carrots.

Step 5. Fry the vegetables, fry the seafood separately with a clove of crushed garlic.

Step 6. Mix seafood and vegetables, add crumbled cheese and pepper.

Step 7. Stuff ready mass peppers, bake them in the oven.

Proper nutrition is the use of healthy foods according to a certain system. It provides for 5 meals a day, which contributes to a person’s comfortable state and therefore reduces the risk of failure. A harmonious combination of proteins, fats, carbohydrates, fiber, minerals and vitamins in the daily diet will definitely give positive results not only in losing weight, but in improving the health of 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 by eating properly. What products does the list include for proper nutrition?

Anyone who has firmly decided 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 pure filtered water per day: other drinks have a different structure.
Not drinking enough water can cause dehydration, dry skin and slow 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 should be consumed with caution due to their high sugar content.

Like fruits, they are a valuable source of fiber, vitamins and microelements, so they should definitely be included in your daily food intake. Zucchini, pumpkin, potatoes and beets contain a lot of starch, so you should eat them less often. The rest in any form (but not fried) will only bring benefits.

Olive oil, unrefined sunflower oil, sesame oil, linseed oil. Used only for dressing salads.

Is meat suitable for a healthy diet? Yes, of course, but it must be lean and cooked without oil - grilled, steamed, 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 fullness remains for a long time, so cereals are useful for losing weight. They can be safely considered to be the main products for proper nutrition. Buckwheat contains a lot of protein, oatmeal contains fiber, which normalizes intestinal function. But nutritionists do not recommend eating oatmeal every day: it can leach 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 bed, has a beneficial effect on the functioning of the gastrointestinal tract.

The list of foods for weight loss rightfully includes mushrooms. They remove toxic substances and reduce cholesterol levels. Mushrooms go very well with vegetables - such products must certainly be included in the diet for proper nutrition.

Pasta

They should be made only from durum wheat. You can combine them with vegetables, but avoid animal fats. In this case, they will undoubtedly be useful.

Sweets

They should also be included in the list of products for proper nutrition and weight loss: glucose is necessary for normal brain function. It’s easy to figure out what you can eat from sweets and what you can’t. Of course, you need to give up sugar as such, but there are also approved 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 functioning of the gastrointestinal tract.

Marmalade

This is a low-calorie product 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 the metabolism and, accordingly, will promote weight loss.

It lowers cholesterol, removes toxins from the body, and lowers blood pressure. Low-calorie marshmallows are made from agar-agar or pectin, while those made from gelatin are higher in calories. But it is clear that this sweetness must be eaten with caution, without fanaticism.

It can easily 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 products		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, green beans, zucchini, zucchini, sweet peppers), heat-treated mushrooms, greens (lettuce, onions, dill, parsley, sorrel, etc.), frozen green pea and corn.	Cereals (rye bread, wholemeal bread, durum wheat pasta, baked potatoes, porridges (oatmeal, buckwheat, millet, pearl barley, unpolished rice 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 to avoid, and what you should never eat if you are eating properly, is various sausages, processed foods, fast foods and junk street food. We must immediately part with them and not regret our actions: after all, only the producers know what is included in this “food”. There are other prohibited products - they are indicated in the list.

• Fried, fatty and smoked;
• confectionery;
• alcohol;
• flour products;
• carbonated drinks;
• margarine;
• packaged juices;
• homemade yoghurts;
• curd cheeses and pastes;
• canned food, preserves, marinades;
• instant coffee;
• chips and similar “goodies”.

Proper nutrition is a relative concept. Each person's body is unique due to of different ages, health, metabolism and so on. And what nutrition is considered correct specifically for you, the doctor will decide based on a full examination. Here it is very important to observe the principle “Do no harm!”