What to eat and drink. Proper nutrition and exercise are the key to being slim. What should you eat to lose weight? What you can and cannot eat when losing weight

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, vegetable soups in low-fat meat or fish broth with meatballs are allowed. 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.

Poor nutrition is the main problem of extra pounds. Unfortunately, they do not come alone, but also bring with them various diseases. Gastritis and cholecystitis, metabolic disorders, skin and cardiovascular diseases, problems with the central nervous system, it is not without reason that they say that a person is what he eats. But most often we think about what we put on our plate only when our favorite dress stops fastening. All other problems are usually attributed to external factors and treated exclusively with medication. What is proper nutrition? Where to start on your path to health and longevity? Let's look at this issue in detail today.

Relevance of the problem

It would seem that today supermarkets are simply bursting with variety. Every day you can choose for yourself only the most useful and delicious products. And doctors are faced with the fact that the problem excess weight every year it becomes more acute. Maybe it's a lack of information? But it seems like the media is constantly trumpeting what proper nutrition is. Where to start - this is the problem that becomes a stumbling block for most people. You need to somehow rearrange your menu, get used to cooking without excess fat, reduce portions and increase the number of trips to the canteen. And there is not enough time. And here we are again, having run around half-starved all day, we take a pack of semi-finished products from the store, while promising ourselves that starting tomorrow everything will change.

You're not on a diet

And indeed it is. A diet is a short-term and quite serious restriction of the diet. At the same time, after completing the course, a person begins to make up for lost time and eat sweets with renewed energy. So, diets are to blame for all our troubles? Of course not. Any of them should be developed by a nutritionist taking into account the objectives. At the same time, after its expiration, it is extremely important to switch to proper nutrition. Where to begin? It is logical to assume that with the preparation of the menu.

Regime is the basis of health

The fast pace of life makes us increasingly reluctant to cook homemade food. When do you go grocery shopping and stand at the stove for hours, when you barely have time to just cook store-bought dumplings? Then we must slightly change the wording above. Where does proper nutrition begin? From the regime! You need to eat at least 5 times a day, in small portions. You should have breakfast an hour after waking up, and dinner at least 2 hours before bedtime. It is not necessary to strictly adhere to the generally accepted schedule, especially if you get up very early or, conversely, late. Distribute your meals throughout your waking hours.

Main incentive

Not everyone knows how to eat properly. And sometimes people, after reading hundreds of books, still continue to go to fast food cafes. What do you need to understand first? The mental and physical state of a person depends on what he eats. There is a direct connection between diet and life expectancy. It has been proven that intestinal cancer is directly related to long-term consumption of fatty foods with a minimum of plant fiber.

Therefore, it is necessary to analyze your diet and completely redraw your list of purchases. Proper nutrition involves the use of fresh products and minimal heat treatment, and this can only be ensured if you cook yourself. Therefore, you will have to carve out an hour in the evening to prepare food for the next day, and take something useful with you to work.

Healthy products: what they contain

The question has already set my teeth on edge. Yes, everyone knows that you need to eat fish and lean meat, vegetables and fruits, as well as cereals. The body also needs dairy products. But we are faced with the fact that stores sell frozen meat impregnated with antibiotics, cottage cheese and cheese made from palm oil, butter containing only margarine, although this is not indicated on the packaging. How to eat properly if all foods are full of chemicals?

Indeed, the question is complex, but there is a way out. Try shopping at weekend fairs. Here farmers bring vegetables and fruits grown on their garden plots, as well as personally fed and slaughtered animals. Proper, healthy nutrition starts here, not in supermarkets.

Balanced diet

No matter how useful certain foods (for example, apples) are, they cannot replace all others. Your body must receive all the necessary fats, proteins and carbohydrates. This is another reason why proper, healthy eating is considered something very difficult. Just imagine endless tables that describe the composition of this or that product, what goes with what and what doesn’t. But our goal is not to bother you with numbers, but to clearly explain how to combine products in the correct proportions.

Golden rules

Every day we should eat 5 food groups per day. These are meat and eggs, offal, cereals and grains, vegetables and fruits, milk and dairy products. Moreover, they should not enter the body all together. Ideally, each of the five meals will include one product from each group.

You need to learn how to distribute food in your daily diet. For breakfast, it is preferable to choose cereals, grains or dairy products. Meat products and fresh vegetables are ideal for lunch. For dinner, choose light but filling food. These are fish or dairy products, stewed vegetables or lean meat. For a snack, it is best to use fruit.

Only the first step is difficult

What it is becomes approximately clear. Now let's look at this from a practical perspective. A nutritionist's advice will help us on where to start with proper nutrition. What is the most important thing in the process of eating? It's about having fun. If you don't like a food, you'll probably give it up quickly. Therefore, first of all, look among healthy products the ones you love the most.

Proper nutrition at home begins when you choose to buy less flour and sweets and more vegetables and fruits. You can complete the structure yourself. Olive oil instead of mayonnaise, veal instead of pork or lamb, whole grain bread instead of buns. Please note that you are not on a diet, you don’t need to immediately set yourself up that you will no longer be able to afford your favorite foods and dishes. Their consumption should simply become less. If it's chocolate, then let it be expensive, with the maximum amount of cocoa. If the pie is homemade, with fruit, with sour cream, not margarine.

The first step in eating healthy is understanding what you put in your mouth and how it will be processed by your body. Instead of watching TV and mindlessly stuffing yourself with chips, try imagining that oil-soaked potato oozing fat right into your stomach. How modified fats and salt clog your blood vessels and cause obesity. Believe me, soon you won’t even want to touch the chips yourself. So, gradually a person painlessly gives up store-bought dumplings and sausage, sweet soda and much more.

Let's move on to creating a menu

It will be most convenient to immediately write down what you will be cooking in the next few days, and based on this, purchase food. Now you will have a useful basket and a clear plan of what you will serve to your family. When creating a menu, you need to take into account that the needs of a woman, a man and a child can be very different. The components of proper nutrition are healthy foods that we have already discussed above. Now let's think about what we can cook from this.

Diet for the modern woman

Do not forget that this is the basis, the backbone. We will give you an example of proper nutrition for a woman. The menu may change depending on how active your lifestyle is.

Traditionally we start on Monday. For breakfast, boil 200 g of oatmeal in water. Add one apple, a teaspoon of honey and 50 g of cottage cheese. For lunch, a serving (250 g) of soup. Today it could be a cheese and vegetable salad. For an afternoon snack, 1 banana, and in the evening, 200 g of shrimp and several cucumbers.

The second day begins with 200 g of porridge. Buckwheat would be an excellent choice. For second breakfast, banana and persimmon. For lunch, 250 g of soup. For variety, you can cook from dried mushrooms, 100 g steam cutlets and some rice. For a second snack, cabbage salad. And in the evening, treat yourself to a vegetable casserole by adding 200 g of fish or mussels to it.

A sweet breakfast is the key to a good mood, so prepare 150 g of banana-curd casserole and 20 g of dried apricots. Second breakfast - 100 g of natural yogurt. For lunch, 250 g of soup and stewed vegetables. For an afternoon snack: 2 loaves of bread with jam, 1 apple and kefir. For dinner 250 g chicken breast and 100 g of vegetable salad.

So, how do you like the menu? Proper nutrition for a woman does not necessarily mean being bored and hungry. Once a week you can allow yourself one forbidden dish, be it a sandwich with mayonnaise, kebab or cream cake.

Nutrition for the strong half of humanity

If a woman needs more fermented milk products, then for a man - meat and grains. Protein must be present in sufficient quantities, otherwise muscle mass, as well as the heart, begins to suffer. Therefore, proper nutrition for men necessarily includes meat and fish. In short, a man needs to eat carbohydrate-containing foods for breakfast, proteins for lunch, and complex carbohydrates again for dinner. Let's look at one day as an example:

Breakfast - whole grain porridge with milk, fresh fruit, green tea. Or scrambled eggs with tomatoes and basil, grain bread, fruit and yogurt.
Second breakfast should be served regardless of workload. This is a boiled egg or cottage cheese, bread, tea, yogurt.
Lunch is the main meal. You can choose lean meat with rice and vegetable salad. An alternative would be lentil soup, cottage cheese and bread. Or borscht, salmon and fresh vegetables.
An afternoon snack is also a must. This is a salad of vegetables, fruits and nuts.
Dinner - baked potato and shrimp salad, fresh fruit. Moreover, it could be beef liver and a side dish of cauliflower, grain bread.
Before bed, kefir and fresh fruit.

Again, nothing complicated. Proper nutrition for men does not imply a hunger strike, rather the opposite. A varied diet allows you to maintain all organs and systems in order.

Do not forget that this is not a short-term diet, but proper nutrition. Recipes, menus - it’s better to think through everything in advance so that you can go to the store with a ready-made list. If there is something that you just can’t live without, then write out these products in a separate list and distribute them evenly across all days of the week.

Cooking food is also a whole science. Avoid fatty, rich broths. Better vegetable soup and a separate piece of stewed meat. Fried, flour, sweet foods are also a forbidden group. Once a week you can treat yourself to a pie, but not more often. It is best to stew, boil or simmer foods. The diet should contain a large amount of raw vegetables and fruits. Portions should be small. If you get hungry, it is better to have a few nuts or water with honey on hand. For example, 200 g of boiled chicken and 1 large cucumber- This is a completely normal dinner.

If you engage in strength sports, you need to reconsider your nutritional principles. will help you choose the right diet. This is very important, as nutrition plays a huge role in the recovery process after long hours of training. Without a balanced diet, it is impossible to build muscle mass, no matter how much you sweat in the gym. A simple example: for steady muscle growth to occur, you need to consume 1.5-2 g of protein per kilogram of body weight daily.

You need " construction material", which will help you gain strength and build muscle. Hard, grueling workouts (especially for a working person) require serious energy expenditure, but it is also needed in order to successfully restore muscles and body systems. All this expense should be compensated by food. IN otherwise you will quickly lose weight and lose strength. This is true - you can follow all the rules of training, while using special programs for gaining muscle mass, but you won’t get anything other than weight loss.

Without proper nutrition, muscle mass growth is impossible. We will tell you the secrets of proper nutrition that will help you soon become strong and build muscle.

Rule 1: Don't fast before or after training

A hungry body depletes its own resources during training. After all, he somehow needs to replenish the reserves of expended energy - so he burns proteins. Remember how you start a car ride? That's right, from refueling. The body also needs refueling to gain strength. We recommend eating a carbohydrate meal about an hour before starting your workout. Carbohydrates are easily and quickly absorbed and fill the entire body with energy. Of course, you shouldn't overeat. If you prefer protein foods, then at least an hour and a half should pass from the moment you eat them to your workout.

It is necessary to eat well after training. After all, if you do not replenish the spent energy, muscle synthesis will not begin; on the contrary, the body will become exhausted. About 15 minutes after training, you should eat carbohydrate foods, as well as minerals and vitamins. We think the ideal post-workout food is apples and bananas, along with a homemade energy drink. It’s very simple to make: squeeze a lemon into half a liter of water, add 2 tablespoons of honey, two tablespoons of cane sugar, a few vitamin C tablets, and rosehip syrup to taste. You can put a little raspberry jam and top up with green or black tea. Keep this drink on hand at all times.

Rule 2: Eat plenty and fully every day!

Many athletes are mistaken in the belief that training builds muscle. No, powerful training, on the contrary, destroys muscles! Supercompensation mechanisms that repair and build muscles are launched after training. This means that your muscles grow larger between workouts, a process that requires constant reinforcement with the right foods. Muscles will not grow from emptiness - they need material. The best materials are proteins and carbohydrates, and biochemical processes in the body are provided by vitamins and minerals.

Rule 3: Nutrition depends on body type and metabolic characteristics

If you have a tendency to lose weight, if you have difficulty gaining weight, it means that your metabolism is fast. This means that the diet should be plentiful and varied. It needs to include a large amount of proteins, carbohydrates, vitamins and minerals. It's good for you to eat 4 times a day, maybe even 6 times, and eat a variety of foods. Tune in to having a “big meal” three times a day; the remaining meals will act as “refueling”. This is absolutely necessary, since you can’t build muscles out of thin air! And, in addition, you also need energy for training, and just for life - walking, working, etc. At the same time, you should not get carried away with sugar and sweets - there are many products containing “healthy” carbohydrates.

If you gain weight easily and quickly, it means your metabolism is quite slow. In this case, it is recommended to provide the body with calories mainly from low-fat and protein foods. Some carbohydrate foods can be replaced with dietary protein foods, focusing on foods rich in vitamins and minerals. Try not to eat before bed, and in general eat not too large portions, but often enough. If you already have excess fat reserves, first get rid of them.

A few more tips

You may be surprised, but the most useful and effective product for building muscle is recognized buckwheat! True, from the British point of view, oatmeal is better, but this only means that they have not tried buckwheat. This amazing cereal contains a record content of energy-giving carbohydrates and 12% easily digestible protein, which is necessary for building muscles. In addition, buckwheat contains B vitamins and minerals. But there are very few fats, and even those are beneficial.

Valuable protein for athletes is also found in eggs,- try to eat 3-5 egg whites every day. By the way, it is better to limit the yolks; they can be consumed no more than 1-3 per day.

It is better to exclude pork from the diet,- This meat contains a large amount of saturated fat, which will later be difficult to get rid of. Remember that too much fatty food clogs the body without bringing any benefit to it.

Heavy loads require constant replenishment of the body with vitamins and minerals. It's worth buying for this vitamin and mineral complexes and take them regularly. Special attention– B vitamins and vitamin C.

Forget about chips and sausage! Eat natural products: cereals and vegetables, salads with olive oil, seafood, fish, dairy products. Fully highly desirable Avoid foods containing preservatives, dyes, flavors and other chemical additives.

Products useful for strength athletes

As sources carbohydrates Buckwheat porridge is suitable, as well as rice and other cereals, bread, pasta, bananas, honey.

To saturate the body proteins, eat cottage cheese, egg whites, white chicken, fish, beef and nuts, drink milk.

Vitamins and minerals found in vegetables and fruits, berries, herbs and dried fruits.

Approximate daily diet for those who are prone to rapid weight loss

8.00 – Breakfast

1. Omelet, fried from three eggs, complemented with black bread.

2.1/3 cans of corn.

3. Pear, bunch of grapes or melon slice.

4.Black tea with raspberry jam added.

Some consist of Pepsi and chips, while others consist of vegetables, fruits, porridge and chicken. Look at your receipt after the store and evaluate what you are made of? We have prepared for you full list products for proper nutrition and weight loss, and we will also dispel myths because of which, no matter what you do, you will never lose weight.
And let's dispel myth number one. Proper nutrition is not for losing weight, but for normalizing weight. Stop mocking yourself with various diets, trying to lose weight by all possible methods, just become normal.

5 main rules for losing weight

Are you still not losing weight? Then we go to you! Let's remember the main rules that everyone knows about, but applies them incorrectly.
Drink clean water. Although everyone knows about this since school, it is constantly neglected. Once you start drinking at least one glass a day, your body will be very grateful to you. You wash the floors at home, so let's start washing our body. And not with sweet tea and coffee, but with water.
Replace fast carbohydrates with slow ones. It's simple, the more fast carbohydrates, the more new kilograms. The more slow carbohydrates, the lower the needle on the scale. Slow carbohydrates, in addition to their main beneficial properties (we will talk about them later), also give a very good feeling of satiety. The result is less hunger and smaller portion sizes.
Eat slowly and chew your food thoroughly. Now the world is moving at great speed, and so are we. As a result, we have no time to just sit and eat. When was the last time you had dinner not in front of the computer or TV, but in the kitchen? At the same time, just having dinner, and not rummaging through your phone? In addition to the fact that we need to saturate our body, we must give the same to the brain. While having dinner and watching a TV series, our brain doesn’t even know what we’ve eaten. As a result, after a short period of time, he again gives us a signal that it is time to refresh ourselves.
Start slowly changing bad habits. We hear about them all the time, we know everything possible about them. But they are still with us today. You don't have to start doing everything right away.
Find a habit that you are ready to change and do it gradually. We will talk about this in detail in our articles, how to do it easily and get results.
Gradually add foods from the healthy nutrition list to your diet. You don’t need to start eating only vegetables and fruits from tomorrow. This is the only way to quickly quit everything and return to the “tasty” but killing you diet. We describe in detail how to start eating right in our articles “School of Proper Nutrition”.

Only by following these rules will you have a great result that will stay with you forever. All that is necessary for this is to start acting gradually, without sudden movements, otherwise we will immediately get the opposite result.

We have prepared for you a list of products for proper nutrition, divided into categories for your convenience. Also, here is a list of foods with a low glycemic index that are most conducive to weight loss.

Meat	Seafood and fish	Nuts	Cereals and legumes
chicken fillet; turkey fillet; lean beef; rabbit meat; lean pork.	shrimps; squid; mussels; pollock; dorado; sea bass; perch; salmon; tuna; trout; pink salmon.	hazelnut; almond; cashew nuts; Walnut; pine nut.	millet; oatmeal; bulgur; buckwheat; Brown rice; durum wheat pasta; beans; peas; lentils.
Vegetables	Fruits	Berries	Greenery
White cabbage; red cabbage; cauliflower; Chinese cabbage; broccoli; green salad; garlic; radish; radish; daikon; carrot.	apples; quince; pears; apricot; peach; nectarine; banana; passion fruit; persimmon; a pineapple; kiwi; papaya; orange; grapefruit; mandarin; pomegranate.	raspberries; strawberry; currant; strawberries; cloudberry; blueberry; blackberry; blueberry; cranberry; cowberry; gooseberry; sea buckthorn.	celery; parsnip; seaweed (nori); basil; cilantro; dill; parsley.

Full list of products

Please note that we have highlighted in different colors foods that should be consumed carefully.

Products that are dangerous to your health. They must either be replaced or their use limited. They carry greatest harm your health and body as a whole.

Of course, in our modern life, some of these products will be very difficult to eliminate completely. But, you need to try to at least reduce their amount in your diet.

Proper nutrition fats, proteins, carbohydrates and fiber

How much protein, fat and carbohydrates are needed for our body?

In addition to the fact that our diet should consist of foods that are beneficial to our body, it is necessary to obtain the norm of proteins, fats and carbohydrates. Not counting vitamins and microelements, which are becoming less and less in modern products.

This is our foundation, protein is our building material, without it our muscles will stop growing and begin to degrade. Protein-rich foods should be included in the daily menu. The foods richest in protein:

lean meat (turkey breast or chicken breast, steamed or boiled);
Fish and seafood;
cottage cheese;
legumes

Products richest in animal protein and plant protein

Very important for proper nutrition complex carbohydrates, because they take a long time to digest, give a feeling of satiety and do not sharply raise blood sugar. Fast carbohydrates, our main enemies, are the main culprits of our extra pounds.

Healthy carbohydrates include:

cereals (oatmeal, buckwheat);
Brown rice;
baked potato;
durum wheat pasta.

It would seem that we want to get rid of fat, why do we need them? But there are also healthy fats:

nuts;
fatty fish;
olive oil.

Good fats lower cholesterol and contain Omega-3, Omega-6, and Omega-9 acids that are important for us.

It is very often forgotten, but it plays a huge role in proper nutrition. In addition to the fact that it is simply necessary for the formation of regular stools, it has one more thing: useful property. Fiber collects all the toxins and waste accumulated during the body’s work and removes them.

Where is the most fiber found?

Fresh vegetables and fruits;
Legumes such as beans, lentils, beans;
Various whole grains.

Conclusion

As we understand, products for proper nutrition must be used comprehensively in your diet. It won’t turn out that you just start eating cabbage and that’s it. Besides, it's not tasty. And truly proper nutrition can be very tasty, and not only healthy.

The most important thing is to go to extremes. Yes, there are harmful foods in our diet and we cannot escape this, but using our list, you will always know which foods are healthy. And finally, you can forget about these depleting diets when you only have to eat cabbage and carrots.

TOP 30 most beneficial foods for the body

IN last years The relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize their daily routine, adjust their diet and give up bad habits. “Zogniks” pay special attention to their diet, carefully monitoring the balance of calories consumed and the number of calories.

Today our resource will help those readers who decide to eat healthy and without harm to their health choose the optimal diet for every day of the week.

Are you interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to every person.

The benefits of proper nutrition and its basic principles

Some foods should be eliminated completely

is the key to a long and problem-free life for any person. Everyone knows this aphorism: “We are what we eat.” He doesn’t exaggerate the importance of diet in people’s lives one bit, so if you want to healthy image In life, this phrase should be taken as an axiom and never forgotten.

To eat right, you don't need to take any complicated measures. The main thing is to eat food that does not harm the body. Basically, such products are rich in plant components and microelements.

Proper nutrition is not something boring and difficult to organize. There is no need to give up harmful goodies when selling it - it’s enough not to abuse them. Examples of tasty but unhealthy food include chips, fast food, smoked meats and similar products.

By approaching your diet selectively and wisely, any person will be able to eat tasty, but at the same time beneficial for their health. The most important point A proper diet includes food, which is not surprising at all.

However, we must not forget about other principles of healthy, proper nutrition. These fully include:

Eating only with a feeling of hunger and exclusively in natural poses.
No overeating – it’s better to get up from the table with a slight feeling of malnutrition.
Organization fractional meals in quantities of 4 times a day.
Proper distribution of calories consumed throughout the day and their adequate selection.
Water consumption is normal, but it is advisable to drink the liquid not immediately after meals or as a drink for meals.
The last meal is “light” and is organized 3-4 hours before bedtime.
The actual process of eating food should be calm. It is important to chew food thoroughly and in small pieces. Swallowing all or a significant part of a portion is quite stupid and, most importantly, harmful to health. In principle, nothing more is required to implement proper nutrition.

It is enough to observe and adhere to the principles noted above.

List of “correct” products

The concept " the right product"is an extremely ambiguous definition. In general, it should be understood as all types of food that will be beneficial to the body and will not cause harm to it when consumed.

Such products fully include:

greens rich in fiber;
vegetables;
berries;
meat;
fish;
seafood;
cereals;
green tea and some types of black;
compotes and fruit drinks.

All other products cannot be classified as correct and healthy. Taking them may be harmless, but it must be organized in a dosed and adequate manner.

In addition to the type of food itself, the technology of its preparation should be taken into account. The most useful and correct option would be to eat dishes prepared by boiling, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

What to give up

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat healthy. The main thing is not to abuse it potentially harmful products. What does it mean? It's simple.

Even the most harmful chips and similar foods can be eaten, but only periodically and in reasonable quantities. In this case, unhealthy dishes will not bring any harm and will allow you to satisfy the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution you can eat:

chips, kirieshki and similar “pickles”;
all fried, smoked, pickled and salted foods;
coffee and black tea;
lemonades;
sweets and sugar directly;
canned products of any kind;
fatty dairy products;
bakery and similar products.

Perhaps only from meal replacements, food additives and it is better to avoid sauces completely. Even in small quantities, these products provoke problems in the body’s functioning and are in no way compatible with the idea of proper nutrition. Otherwise, a healthy diet does not require restrictions.

Example of an optimal menu

Without proper nutrition, having a slim figure is not easy...

The optimal menu is what all “health specialists” strive for, subject to the principles healthy eating. Most people do not want to lose weight or gain weight, but simply pursue the goal of maintaining their weight at a constant level.

Choosing a good diet is very simple. As a rule, banal compliance with the provisions noted above is enough, taking into account the total calorie content of the foods taken.

As an example of an optimal menu for middle-aged women and men, let’s present the following meal schedule for 7 days:

Monday

Breakfast: buckwheat porridge, boiled egg, vegetable salad with sour cream or a little butter, green tea with sugar.
Second breakfast (lunch): apple or banana, glass of milk or kefir
Lunch: lean meat, vegetable salad, soup, compote.
Afternoon snack: tea with cookies or something baked.
Dinner: fish, vegetable salad, green tea with sugar.

Tuesday

Breakfast: oatmeal with berries, compote.
Second breakfast (lunch): salad with bread.
Lunch: buckwheat, chicken, vegetable salad, green tea with sugar.
Afternoon snack: light sandwich with cheese and butter.
Dinner: lean meat, fresh vegetables, a couple of boiled potatoes, compote.

Wednesday

Breakfast: omelet with herbs, green tea with sugar,
Lunch: puree soup, cutlet, vegetables, compote.
Afternoon snack: pie with green tea.
Dinner: lean fish with vegetables, compote.

Thursday

Breakfast: fried eggs, stewed vegetables, black tea with sugar.
Second breakfast (lunch): banana.
Lunch: lean meat, potatoes in any form, compote.
Afternoon snack: light sandwich with anything and green tea.
Dinner: lean meat with vegetables, compote.

Friday

Breakfast: Perlovka porridge, nuts and milk.
Second breakfast (lunch): any fruit.
Lunch: turkey fillet, vegetable soup, compote.
Afternoon snack: baked goods with green tea.
Dinner: stewed fish, vegetable salad, compote.

Saturday

Breakfast: , coffee.
Second breakfast (lunch): grapefruit.
Lunch: pureed vegetable soup, cutlets with buckwheat, green tea with sugar.
Afternoon snack: cookies with compote.
Dinner: lean meat, vegetables, compote.

Sunday

Breakfast: black tea with sugar, any porridge.
Second breakfast (lunch): banana.
Lunch: chicken, any side dish, compote.
Afternoon snack: any bakery product with milk.
Dinner: chicken, vegetables, green tea.

When eating according to the menu described above, it is important:

Keep its total calorie content at 2000-2600 calories.
Get up from the table without eating.
Dilute your meals by drinking water.
Organize snacks in the form of lunch and afternoon tea in a light mode.
Do not give up a small amount of bread and spices when eating main courses.

In principle, there are no difficulties in eating properly. With a competent approach to its implementation and compliance with all the noted principles, organizing a healthy diet is very simple.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, as it can be organized to maintain body weight, to lose it, and even to build muscle. To use this diet for weight loss, it is enough:

Reduce its calorie content to 1,600-2,200 calories.
Break up meals up to 6-8 times a day.
Prepare all dishes only by steaming, boiling or baking.
Drink 2.8-3.5 liters of fluid daily (preferably green tea and water).
Limit your sugar intake as much as possible.
Consume any sweets, cookies and baked goods in very small quantities.
Additionally, exercise (at least light exercise to speed up metabolism and speed up the process of losing weight).

Adhering to these principles, the optimal menu for maintaining weight can be easily converted into. As practice and people's reviews show, the effect of such a diet is quite significant.

Diet for gaining weight

If your goal is to gain muscle mass, then the menu considered is subject to even less adjustment. For stable muscle growth you will need:

Increase caloric intake to 2600-3500 calories per day.
Make sure that per 1 kilogram of body weight you consume at least 1.5-2 grams of protein and 4-5 grams of carbohydrates.
Also drink plenty of fluids.
Exercise with weights.
If necessary, use appropriate supplements (protein, amino acids, energetic drinks and so on.).

As in the case of a diet for weight loss, significant adjustments to the diet do not require. The main thing is to consume the right amount of calories and protein. With systematic exercise, weight gain will not be long in coming.

Perhaps, this is where the most important provisions on the topic of today’s article have come to an end. In principle, there is nothing complicated about proper nutrition.

When organizing it, it is enough to adhere to certain principles and not abuse potentially harmful products. We hope that the material presented was useful to you and provided answers to your questions. I wish you health and a long, happy life!

This video will introduce you to the basics of proper nutrition:

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