What is a healthy diet, how to eat right, 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, they are relevant in our time. Moreover, the views of researchers on the benefits and harms of certain products change periodically and often dramatically.
And why do we need to eat right at all, what is in this diet that is so good for health?
- Healthy proper nutrition should provide the body with the substances necessary for its growth, normal development and vital activity, and the intake of these substances should be adequate, corresponding to the needs of the organs and tissues of a given person in vitamins and microelements.
- Healthy food combined with regular physical activity helps reduce the risk of various chronic diseases of the 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 case will differ significantly
- Complete correct menu for every day helps to improve physical performance, which means to increase academic success, mood, vitality
- Special dietary nutrition and in particular the ketogenic diet, as well as the reduction in the diet of foods containing gluten and casein, help improve health in autism and schizophrenia, and reduce the number of seizures in patients with epilepsy
- Proper nutrition is of great importance for preventing the development of dependence on alcohol and various psychoactive substances in children and adolescents. A special diet is effective with the inclusion of useful and the exclusion of unwanted foods and with existing alcoholism
- Healthy food helps to 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 calorie content of the diet to the energy costs of the body.
- To calculate, you will need to know such anthropometric indicators as height, body weight, waist and hips, fat fold thickness, 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. At the same time, while following any diet (for the purpose of losing weight or gaining body weight, intense physical exertion and 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 with normal weight, leading sedentary image life and not actively involved in physical education and sports, the need for energy to maintain and promote health is 2000-2500 kcal per day. - The functioning in the mode of severe energy deficit (with a daily calorie content of the diet of 800-1100 kcal) has a negative effect on the body for a long time - weeks, months. Often such food is used for weight loss. But in this mode, the human reproductive system suffers (the ability to fertilize, conceive and normal development of the fetus decreases), the function of thyroid gland and immunity, mental and physical performance decreases, mood decreases, irritability appears, weakness increases, constant fatigue worries.
- The body "screams for help", urging the owner to come to their senses and return to a full-fledged healthy eating. The situation is exacerbated when, along with a meager diet, physical activity also increases. Calculate how much energy remains available to the body with a daily calorie content of 1000 kcal and daily expenditure of 300-400 kcal while exercising in the gym or during long walking? Only 600 kcal per day!!! This is a powerful stress for the body and such initiative can eventually lead to unpredictable and irreversible consequences. Yes, on such a diet you can lose weight outwardly, that is, the amount of subcutaneous (good) fat will decrease, only visceral (bad) fat will not disappear anywhere.
- Therefore, any decision to reduce weight, quickly lose 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 caloric content should not be more than 20-30% of the original figure (on average, not less than 1400-1600 kcal). Only in this case, the nutrition for weight loss will be correct and you can really lose weight, get rid of numerous health problems and at the same time not harm your body.
2. A balanced diet, in which all the necessary nutrients enter the body in a certain, correct combination:
- , fats, carbohydrates (in the ratio 1:1:4 in healthy person with normal weight and in the absence of concomitant diseases), and with the optimal ratio of animal and plant sources. At the same time, saturated fats should be no more than 10% of the total calories, and trans fats - no more than 1%, free sugar - 5-10%.
- The presence of essential amino acids, unsaturated fatty acids in the required amount (in products, not from a 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, pectin and fiber enter the body daily, natural antioxidants - lycopene, polyphenols, tannins and anthocyanins ... (mainly - with vegetables and fruits, berries, herbs)
3. Limit the intake of useless and unhealthy foods as much as possible:
- Semi-finished products, fast food (store dumplings, sausages and sausages, “instant” soups and bouillon cubes, as well as porridge and vermicelli 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 (cakes, pastries, cookies), buns and white bread made from premium flour, dryers, bagels, ice cream, etc. - no more than once a week
- Sugar, honey, jam - no more than 3-5 teaspoons per day (including hidden sugar in store-bought curds and yogurts, tomato sauce ...)
- Chocolates, lollipops - 1 candy every other day for a healthy diet will not hurt
- Salt - 1 teaspoon per day (taking into account the addition in the cooking process). And for proper nutrition, it is better not to add salt to cooked food at all.
- It is advisable to exclude mayonnaise, ketchups, sauces from the store, as well as low-fat cottage cheese desserts and yogurts from the diet (as a rule, they contain trans fats, sugar, starch, salt, monosodium glutamate, etc.) or choose carefully by reading ingredients on the label. Alternatively, you can prepare 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 refuse 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 the five main types of food (Walter Willett's Healthy Eating Pyramid):
- carbohydrate products(6-10 units per day) - bread (preferably black, whole grain) - 1 piece - 1 unit, whole grain cereals (oatmeal, buckwheat, rice) - 1 bowl 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 fresh or stewed vegetables), 1 plate vegetable soup, 0.5 cups 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 yet - do not forget about dried fruits (dried apricots, prunes, raisins, etc.)
- Meat (skinless poultry - 3-4 times a week, veal or lean pork - a maximum of 1-2 times a week) and fish (2-3 times a week), eggs, beans and nuts– 3-4 times a week (only 2-3 meals per day) – these foods are necessary for proper nutrition
- Dairy products(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 vegetable oils, it is better to use olive, linseed or rapeseed (for salads and cooking). Butter - 10-15 g per day
5. Best way cooking healthy food– raw (vegetables and fruits), steamed or grilled. If cooking - throw food into boiling water, close the lid and cook over low heat. Can be baked in the oven and stewed. It is advisable to refuse the pan or fry without adding oil.
6. Follow the right healthy diet- eating 3-4 times a day at intervals of 4.5-5 hours. For longer intervals, 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 be not only healthy, but also tasty, varied. Reduce portions, but forbid less, allow yourself your favorite and not so healthy treat at least sometimes - 2-3 times a month.
If you understand that you need healthy proper nutrition, if you decide to change your eating habits, improve appearance and health status, lose extra pounds or get better, get rid of constant fatigue, digestive disorders, increase mental and physical performance, immunity, you should immediately take up changing your lifestyle.
About how to eat right, you general principles learned from this article. It does not hurt to contact an experienced nutritionist to develop individual recommendations. But build your 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 keep them for many years.
References:
1. WHO recommendations on healthy eating - https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet
2. Dietetics. Guide ed. A.Yu. Baranovsky. Peter. 2012
Proper nutrition- the key to good health and a fit figure. And it’s not for nothing that they say that “we are what we eat”.
That is why it is so important to strive to lead a healthy lifestyle. To get on the path of correction, you need to start with the introduction of healthy foods into the diet. If you think you'll never be able to turn down a juicy medium-rare steak or potato and onion, don't be discouraged. This amazing post contains simple tips how to switch to proper nutrition without harming the psyche and health.
1. Cook a large pot of whole grains or beans once a week.
During the day, you can replace some meals with healthy food. For example, one day, replace the usual toast for breakfast with quinoa seed porridge. And the next day, instead of fatty foods for dinner, eat beans with fresh or stewed vegetables. Gradually, the body will get used to it, and you will be able to eat exclusively plant foods.
2. Use only black tea and black coffee.
Forget about all the additional additives to tea or coffee. Get rid of the habit of adding sugar or milk to hot drinks. Of course, this will take time, but it's worth it. Soon, without “flavor substitutes”, you will be able to feel the entire flavor palette of black tea or coffee without harming your figure.
3. Follow the rules of ideal portions using your own hand.
If you constantly monitor the amount of food eaten while eating, you will soon feel the gratitude of your body. Try it and you will definitely like it!
4. Replace high-calorie and unhealthy foods with alternative and healthy ones.
Have you ever heard that almost every product has a less harmful counterpart that is not inferior in taste. Try turning your own meals into healthy masterpieces using your knowledge of substitutes. For example, mash potatoes with cauliflower in a 1:1 ratio. You will not be able to distinguish the difference between these vegetables, but the amount of starch will be many times less.
5. Bake food in the oven instead of pan frying.
If your dish can do without a harmful cholesterol crust, then bake it in the oven. Almost any food can be prepared in this way, saving the body from the harmful effects of vegetable oil.
6. Have fast Mondays every week.
Of course, it is best to start the work week with a fast day, but if it is too difficult for you to change your favorite diet on Mondays, then choose any day. During the week, consume the maximum amount of vegetables, replacing some meals with them. Introduce a vegetarian diet gradually, listening to your own body.
7. Eat only homemade food.
Of course, the food industry now offers a wide range of dietary and low-calorie products, but most useful substances they are missing. Therefore, arm yourself with patience and culinary recipes, and learn to cook on your own. Let your dish contain more calories, but the percentage of nutrients in it will be much higher than in any chemically processed food.
8. Drink a glass of water between drinks.
If you were invited to a bar to taste a glass of good beer or to a restaurant for a glass of red wine, then do not be afraid that healthy diet covered with a "copper basin". Follow a little advice and drink a glass of plain water between glasses of alcoholic beverages. This trick will help you avoid dehydration, speed up the feeling of fullness and save you from a “rumpled” look the next day.
9. Bring a full lunch to work at least once a week.
On the path to proper nutrition, it will be difficult for you to give up some of the things that you were inseparable from. But, if coffee with cream and store-bought food can be tolerated, then a snack in a dry bag at work is not. Train yourself to cook a full meal to take to work. Start with one day a week. Then add more. Over time, this will become a habit.
10. If snacking is unavoidable, then choose low-calorie options.
In this case, it doesn’t matter if you make your own snack food, buy it from a cookery, or collect it from various products. The most important thing is to be sure to monitor the number of calories in them. There are tons of low-calorie recipes for every taste and color. Choose for health!
11. Eat vegetables first.
If your meal includes several dishes, then be sure to eat the vegetables first and then proceed to the meat or side dish. Thus, you will be satiated faster by accustoming your own body to healthy and wholesome food.
12. Use whole grain flour.
Life without sweets is not life at all, so it can be almost impossible to refuse it. There is a great way to make delicious sweets without harming your health. To do this, use whole grain flour, rich in fiber and protein. Don't try to switch from regular flour to whole wheat flour right away, as it will take time for you to get used to cooking with this bread changing flour. Experiment and you will succeed!
13. Try to buy vegetables and fruits only from people who grow crops on their own.
Get into the habit of going to the market so you can buy natural products from farmers directly. Choose only those vegetables and fruits that have been grown in the garden without the use of harmful chemicals.
14. Instead of soda, drink regular non-carbonated water.
Everyone knows that soda is not the most healthy drink and it is better to abandon it once and for all, replacing it with plain water. But most people love soda because of the taste that ordinary water lacks. There is a great solution to this problem: before drinking, add lemon, mint, herbs or tinctures to water to give it a slightly sweet taste and aroma.
15. Eat vegetables and protein-rich foods for breakfast.
Refuse to eat sweets in the morning so that in the middle of the day you will not be overtaken by the desire to immediately gobble up a chocolate bar that arose due to sharp drop blood sugar. Around the world, many people have long abandoned sweets and jams in the morning in favor of healthy and nutritious food.
16. Use small plates.
Scientists have proven that when you see a large plate and a small amount of food on it, the brain sends signals about dissatisfaction with food intake and the desired supplement. Deceive your own mind and replace large diameter plates with smaller ones. This way you can eat less food.
17. In egg dishes, add more proteins than yolks.
It is known that the yolk is a tasty, but harmful addition to the protein. Therefore, to maintain proper nutrition, you will have to cut down on the consumption of yolks. No matter what dish you plan to cook, always use egg whites and yolks in a 2:1 ratio.
18. Eat as many colorful vegetables and fruits as possible throughout the day.
Most often, the bright color of vegetables or fruits signals the presence of concentrated nutrients (vitamins, minerals, antioxidants) in them. Therefore, the more vegetables and fruits different colors you eat, the more nutrients you get.
19. Replace unhealthy foods with healthy ones.
As mentioned above, each product has its own useful substitute. And this similarity can be used not only for complex cooking. Ordinary "snacks" can become more nutritious by replacing harmful ingredients in them. For example, avocado is great for the role of mayonnaise when making a sandwich. Dates can replace sugar in milkshakes. For pancakes, instead of syrup and butter, pulp from fruit compote is suitable. fried zucchini replace French fries, frozen grapes - candy, Greek yogurt - sour cream or mayonnaise, potatoes (cashews) - cream for mashed soups, etc.
20. Add healthy seeds to your meals.
Try to accustom yourself to adding healthy seeds to all meals. For example, chia seeds are rich in important micronutrients. Pumpkin seeds improve the value of muesli and desserts. Flax seeds are great for cereals and toppings in various dishes. Any seeds have a beneficial effect on the body and speed up metabolism.
21. Instead of a glass of orange juice for breakfast, eat a piece of fruit.
The most useful part of citrus fruits is the white veins, which contain a lot of vitamins and nutrients. So instead of a glass of orange juice, eat a whole slice of regular citrus.
22. Try to eat meals containing more vegetables.
At any meal, make sure that your meal consists of more than half of the vegetables. This will help to balance the diet and accustom the body to eat healthy food.
Eat right and be healthy!
Anna Mironova
Reading time: 11 minutes
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There are a huge number of diets that allow you to lose weight. excess weight. But for some reason, few people think that it is enough to competently and wisely approach the issue of nutrition, and no restrictions will simply be needed. Exist certain rules, which should be followed so that later you do not sob on the scales, and also exists. How to eat right?
Watch your portion sizes. In short, eat less! Both at home, and at a party, and in public catering. Skip the heavy salad and replace it with a lighter one. And share the main dish with a friend (friend).- Avoid large plates at home. Get a smaller plate. And portions, respectively, impose smaller ones. Remember that the body does not need as much food as you are used to putting on. Just enough to make you feel a little full.
- We eat much more if we eat while watching a movie on TV.(a fact proven by scientists). Learn to perceive the process of eating, like refueling for a car. How much fuel do you need to get the car going? Refueled, and forward.
- Try to plan your menu at least a day ahead. And even better - for the whole week. On the eve of the working day, think - what exactly will you feed your body? Save yogurt and a couple of fruits to satisfy your hunger in time and not run to the store later for chips and chocolates.
- Once you've made a menu for the week, stick to it. Buy all groceries in advance. Stick your menu on the fridge and eat only what is on it. Hide the “extra” products so that there is no temptation to intercept a couple of Krakow bagels or a smoked leg before dinner.
- Drink more water. This is the basis of proper nutrition. At least one and a half liters per day (soups, juices, tea and coffee go separately).
- Be sure to have breakfast in the morning. Breakfast doesn't have to be heavy, but it should contain the nutrients that will help you get through the rest of the day. Dairy products and fiber are a must. See.
- Strictly adhere to the diet. If there are still a couple of hours before lunch, and you just feel unbearably hungry, and you are ready to run for a hamburger, take an apple, pear or banana. Have a snack with fruit - it will not bring harm, and the feeling of acute hunger will be released.
- Eat lots of vegetables and fruits. Every day. At every meal. The most useful green vegetables - Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain the maximum amount necessary vitamins and ensure the smooth functioning of the digestive tract.
- Avoid fruits in syrup(canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. Sweets, if possible, replace fruits, candied fruits, dried fruits, dark chocolate.
- Minimize your salt intake. In some cases, refuse altogether. For example, a vegetable salad seasoned with oil will not suffer at all from the lack of salt. Again, a boiled egg can be consumed without salt.
- Eliminate the wrong carbs(sugar, rice, flour) and enter healthy (fruits-vegetables, legumes, whole grain bread).
- Don't forget fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
- Swap bad fats for good ones- on nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero the consumption of red meat, whole milk products, as well as fried foods, cookies, margarine, etc.
Protein is irreplaceable. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs, and tofu.- Vitamin D and calcium(dairy products, beans, leafy vegetables) - nowhere without them.
- Absolutely avoid eating out. Prepare yourself! Not semi-finished products, but “first, second and compote”. You can make it ahead of time and put it in the freezer to save time. And money - and even more so.
- Eat high-calorie foods only in the morning. In the second - only the lungs.
- Try to burn more calories throughout the day than you consume. per day. Get a notebook for the first time to see the "arrival-expenditure" of extra pounds.
- Avoid fatty-sweet-spicy-salty foods.
- Any dietary restrictions do not make sense without physical activity. If you do not want to become an old woman ahead of time, then combine your proper nutrition with the right loads. Then your skin will not sag, and your muscles will not weaken.
What is the right food for breakfast, lunch and dinner?
What to eat for breakfast
This energy boost is the basis of the whole day. Breakfast is not deposited on the hips and is converted into clean energy. Requirements for a proper breakfast:
- Buns, sandwiches, toast and croissants - down. They only tire the body, which, after such a breakfast, wants to go back to bed.
- Pulses for breakfast - superfluous . The exception is buckwheat.
- The main part of breakfast should be fruit. Especially in summer. In winter, you can replace them with dried fruits.
- Must be included in morning reception food yogurt, ryazhenka or cottage cheese .
- Milk in its pure form for breakfast can be consumed only until six in the morning. For example, with cinnamon - it provides cheerfulness.
- The perfect breakfast fruit salad seasoned with yogurt or fermented baked milk. You can also add berries and nuts.
- For second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of dark chocolate.
What to eat for lunch
For the most part, we dine very quickly, not really thinking about what we eat, and throwing what is at hand into the furnace. Because work is waiting. And this meal requires a serious approach. And of course sandwiches for lunch are absolutely not suitable. On the extreme case, you can order lunch to the office or find a canteen with hot lunches. Requirements for the right lunch:
- At lunch you can not limit yourself in food , but this meal should not occur later than two in the afternoon.
- For the first, you can eat, for example, borscht, for the second - buckwheat garnish and two hundred grams chicken breast. Don't forget the salad (only fresh vegetables) and unleavened bread. On the third - compote or juice from fresh fruits.
- Avoid smoked and fried meat . Replace it with steamed meat and plenty of vegetables.
What should you eat for dinner?
How is dinner usually? We eat everything and more (and certainly with dessert), after which we fall on the sofa to watch the TV in order to digest all this abundance of food. Moreover, while you come home from work, while you cook dinner, while you gather the whole family at the table, the hands of the clock are confidently approaching ten in the evening. As a result, we spend the night digesting food, instead of resting. So how should it be? Requirements for the right dinner:
- Dinner should be light. Optimal time for dinner - no later than four hours before bedtime. Preferably at 6pm.
- For dinner beans should not be consumed - They should be eaten in the morning.
- The best dishes for dinner are stewed or raw vegetables . Certainly not meat with fried potatoes and a huge piece of cake.
- Before going to bed, you can drink warm milk. , seasoned with a spoonful of honey - it promotes restful sleep and fast falling asleep.
The right menu for the day
Since morning:
A glass of water right after you get out of bed. Get yourself into this habit.
Breakfast :
- A couple of dried breads.
- Fruit salad with yogurt.
- Or vegetable salad with vegetable oil.
- 100 g of cottage cheese (cheese).
- Tea, coffee, milk available.
Lunch:
- 100 g of berries (fruits).
- Natural juice.
Dinner:
- Soup (lean, fish, vegetable puree soup, or low-fat broth).
- About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No "tasty" skins and crusts! For example, salmon skewers or turkey stew.
- Salad (only fresh vegetables!) with vegetable (olive) oil.
- Garnish - a maximum of four tablespoons. It is preferable to refuse it altogether, replacing it with a larger portion of salad. Or steamed vegetables.
Afternoon snack:
- 100 g of berries or fruits.
- Tea, coffee, juice or water. You can use low-fat yogurt. Choose.
Dinner:
- A couple of dried breads.
- Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil.
- 100 g cheese or cottage cheese, plus boiled egg.
- Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
- Drink optional.
And the most important thing to remember: we eat only to live, and not vice versa.
Many people believe that the causes of diseases are heredity and poor ecology, stress and life situations. But almost no one realizes that the external and internal state of a person largely depends on what he eats. If you want - take it seriously, but if you want - just do not pay attention to this phrase. But in any case, now we will talk about how to eat right to be healthy.
Probably everyone knows and remembers this expression: "You are what you eat." You can eat a piece of fried steak, but it is better to prefer stew. It will be more useful. Now for those who decide to bring their diet back to normal, a few tips:
Water is essential for health
If you ask yourself the question of how to learn how to eat right in order to be healthy, then you understand that a person does not live in order to eat, but, on the contrary, eats in order to live. But you need to start with ordinary water. Most likely, you have heard that you should drink at least two liters of it per day. A sufficient amount of fluid allows the body to live normally. In order not to forget to use "life-giving moisture", you need to develop a habit. Start simple: take a container, you can use a bottle (half a liter). You pour water into it. On the mobile phone download special program or just set an alarm to ring every hour. A signal sounded - take out a container of liquid and take three sips. Even if you don't feel like drinking, drink anyway. In this way, “love” for drinking water is developed.
Be patient for twenty-one days, and then the hand itself will reach for the bottle.
Remember: tea, coffee, juices do not count. Only pure water.
We take food
As you wander in search of an answer to the question of how to eat right to be healthy, do not forget about such a moment as the frequency of meals. There has long been a debate on the topic "To eat after eighteen hours or not?". We will talk about this and much more at the moment.
Is it possible to fall asleep if the stomach "asks" to eat? Hardly. Of course, there are people among us who can silence him, but is it worth it? It is best if the last meal is three hours before bedtime. But it doesn't have to be a pan of fried potatoes or meat. Don't limit yourself to a piece of bread. Try to keep your dinner light but balanced.
How should you eat right to be healthy, if you mean the frequency of meals? Three times a day is not enough, especially for those who work. Be sure to have snacks every three hours. It is desirable that these are products:
- High in soluble fiber: fruits, vegetables, legumes.
- Protein foods - cheeses, eggs, fish and others.
- Nuts and yogurt without sugar and additives.
- Dried fruits and salads.
Another factor affects the diet. This is age.
twenty to thirty years
You are young, healthy, metabolic processes proceed intensively. There are no problems with being overweight. This positive points. The negative ones include: malnutrition, nightlife, alcohol and smoking. All this negatively affects the body, and it begins to hurt.
The question of how to eat right to be healthy at this age can be answered as follows:
- No long-term diets, especially those low in protein. They lead to a decrease in muscle mass. Calories begin to be deposited in fat.
- The diet should contain seventy percent animal protein and thirty - vegetable. The most useful protein is found in dairy products, meat, fish, eggs. It is desirable that at least something from this set is included in your daily menu. Remember: the meat should be lean, any fish will do.
- Pay special attention to carbohydrates. Thanks to them we are energetic and strong. Useful complex carbohydrates. These include: cereals, whole grain bread. Simple, but very tasty carbohydrates - sugar, cookies, sweets and more, should account for only ten percent of the required amount of organic compounds. The norm is sixty percent of the energy value of the diet.
Fats and micro-, macroelements in 20 years
We continue the conversation about how to eat right to be healthy in your twenties and thirties.
Don't forget about fats. Most metabolic processes proceed only thanks to them. Vitamins will also not be absorbed, but they are involved in the structure of the cell membrane and the functioning of the gallbladder. The function of fats is energy and protective. But you should not abuse this food item. Between the ages of twenty and thirty, twenty-five grams of saturated fat and eleven of polyunsaturated fats are enough.
At this age, the body must be fully provided with minerals and vitamins. A sufficient number of them is the key to the smooth functioning of the body in the future.
Give preference to foods containing sufficient amounts of magnesium, zinc, chromium, calcium, and B vitamins. The latter are found in fruits and vegetables. However, it is impossible to do without balanced vitamin-mineral complexes.
Nutrition at the age of thirty to forty-five years
It's never too late to start leading a healthy lifestyle. How to eat right at the age of thirty to forty years, so that health does not fail in the future?
During this period, metabolic processes begin to slow down. Stress, sedentary work, assigned responsibility for relatives and friends, small exercise stress, violation of the diet - everything makes itself felt. Overweight appears, health problems begin.
After thirty-five years, it is necessary to reduce the calorie intake. The body begins to use less energy muscle mass decreases by one percent annually.
An important component of the menu should be protein, we must not forget about it. The amount of fat, especially animal fat, must be reduced. This also applies to simple carbohydrates. The diet should include more fruits, vegetables, salads.
By the age of forty-five, many people develop chronic diseases. The menu should be compiled depending on them. Some will have to limit the use of salt and spices, while others will have to give up sugar.
Meals should be fractional, portions should be small.
Nutrition for those over forty-five
Changes at this age hormonal background. The body begins to accumulate fluid. Excess calories quickly turn into fat. Especially women during this period should give preference to a healthy diet. How to eat right, now let's talk. The main rule for compiling a menu is a limited amount of fats and carbohydrates. The diet should include: fish, dairy products, legumes, herbs, garlic, vegetable oils.
For normal bowel function, include in the menu: yogurt, cheese, cheese, curdled milk, cottage cheese, onion. Don't forget foods like sauerkraut, homemade vinegar-free pickles, pickled apples.
Pineapple, papaya, kiwi will help fight fats. When dressing salads, give preference to lemon juice, apple cider vinegar.
You can't do without multivitamins.
A woman should deny herself a lot in this age period. The ovaries produce less estrogen, which is known to protect against excess weight. It is advisable to give up salt or reduce its amount, do not abuse bakery products. It is recommended to give preference to vegetables and fruits.
What to cook
Now let's talk in more detail about how to eat right. Let's try to make a menu.
Tip - paint sample menu for a week. Remember that breakfast should be two-thirds daily allowance carbohydrates, proteins - one third, fats - one fifth.
For lunch, no one forces you to eat the first, second and third. The main thing is that the products are combined. Dinner should be light but satisfying. It is advisable to have dinner three hours before bedtime.
In addition to the main meals, there should also be snacks:
- Second breakfast - snack before lunch. Usually used: fresh fruits, dried fruits, nuts, cottage cheese.
- Snack - at sixteen o'clock. Suitable tea with a sandwich, cocoa, pancakes.
- end of the day - dairy products: ryazhenka, kefir.
Don't forget to prepare salads. There must be many. Every day you can come up with something new. Vegetables and fruits can be seasoned to your choice: vegetable oil, spicy dressing, sauce, natural yogurt. Nutritionists offer an original scheme. All salad products are divided into several groups. By combining products from these groups, you can eat every day delicious salads. That's what we'll talk about.
Product groups
Thanks to the scheme proposed by nutritionists, salads will be on your table every day, and they will be varied for a whole week. This table will help you in compiling the menu.
Protein products | crispy | Sweet or sour | Greenery | Dressing (one to two teaspoons) |
Turkey or chicken, cooked and cut into small pieces | Grated carrot | Mango, diced | Fresh herbs (parsley, dill, basil) | grated cheese |
Tuna or salmon. Can be pickled or smoked | bell pepper | Sunflower seeds |
||
Baked eggplant, small piece | lettuce or spinach leaves | |||
Broccoli, lightly fried | red onion | Broccoli sprouts | sesame seed |
|
Choke | unleavened chips | Canned corn | avocado slices |
|
Green pea | Rye or wheat crackers | grapefruit or orange | ||
Canned beans or lentils | Raisins, plum | |||
Cherry tomatoes |
Conclusion
Now you know how to eat right to be healthy. It remains only to follow these rules, gain willpower. Remember, what you eat when you are young can have a negative impact on your health in the future.
You don't have to give up on a new lifestyle right away. It only takes twenty-one days to change your habits. Try it and you will succeed.
There are many different theories how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with strict diets, others simply refuse sweets. The right 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 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 proper nutrition the free diet. This is one of the most popular destinations 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 method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.
A balanced diet improves metabolism, thereby promoting weight loss.. This mode will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes. Natural foods with a moderate content of fats, proteins and carbohydrates will help increase performance and improve mood.
How to eat right to lose weight
Losing excess weight, 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 proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and avoid snacking on the go.
Subject to all recommendations and 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 people with obesity, the total caloric content of meals should not exceed 900-1000 kcal. The standard rate of energy value for people with moderate activity is 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 for weight loss 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, to learn them, you only need the desire to succeed:
- Drink enough water. You can calculate the required volume of liquid using a special application on your phone or use the standards. The norm is 1.5-2 liters of fluid per day, taking into account tea, compote, water or other drinks.
- Follow the regime strictly. Do not allow yourself to snack on the go, even if you feel a slight feeling of hunger. Over time, the body will get used to getting the right food at the right time.
- Choose your products wisely. Not all of them go well with each other. Find, print and hang a compatibility chart on the refrigerator.
- When buying food, carefully study the composition. The less everything is listed there, the more useful and natural the product will be.
- Bake, not fry - this is the main rule of PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
- Dress salads not with mayonnaise, but with a spoonful of olive, linseed 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, don't get distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.
Proper 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 of time:
- 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, drink freshly squeezed juice. If you play sports, go for a workout before eating.
- Have lunch no later than 12 noon. good time for refreshing first courses. Light vegetarian soups, plain borscht, cabbage soup, mushroom puree soup are suitable.
- Have lunch from 13:00 to 15:00. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is acceptable. If you prefer to exercise in the afternoon, then the use complex carbohydrates you need to minimize, and focus on protein foods.
- Before dinner, you can have a snack between 16 and 17 hours. If you have had a hearty lunch, then 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 scrambled eggs on 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 properly compose a diet, correctly distribute food throughout the day, it will be pleasant and easy to follow the regimen. Some rules will help you switch to a balanced diet without stress for the body:
- During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food when leaving the house, take lunch or an afternoon snack in containers with you.
- Make a grocery list before you go to the store. 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 has a lot of preservatives, additives, flavor enhancers.
- Avoid refined sugar and sweets. Replace sweets useful honey, fresh sweet fruits.
- Put useful products in a prominent place. A plate of fruit in the center of the table or a cereal biscuit in the center of the table is 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, have a piece of dark chocolate or another favorite treat.
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 achieve success, but also consolidate the result. The diet should include nutritious, but low-calorie foods, lots of vegetables, fruits, cereals. For convenience, print out and hang on the refrigerator a list of allowed and prohibited foods:
|
junk food |
Healthy foods |
|
white bread, yeast-leavened pastry, puff pastry |
bread made from whole grain flour, rye or with the addition of bran |
|
soups on a strong rich broth, milk, with legumes |
vegetarian soups, soup-puree from vegetables, liquid dishes in lean broth |
|
fatty meat, fish, smoked meats |
crumbly cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur |
|
canned food, homemade pickles, long-term fish or meat |
stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin |
|
sausages, frankfurters, semi-finished products |
lean meats - skinless poultry fillet, rabbit, beef, veal |
|
fatty cottage cheese, cream, salted cheese |
lean fish - bream, pike perch, cod, pollock, carp, flounder |
|
sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine) |
steam omelet, hard-boiled eggs (no more than 2 pieces per day) |
|
cooking oils, spicy sauces, mayonnaise |
low-fat dairy products - cottage cheese, kefir, milk, cheese, yogurt |
|
some types of fruits and berries - raisins, bananas, grapes, dates, figs |
fresh berries and fruits |
|
fast food, crackers, chips, other "dry" food |
green tea, red tea, natural coffee, rosehip broth |
Power scheme
Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not mix well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only not bringing benefits to the body, but also deposited in the form of fat.
There is a special table that lists product compatibility. So, you can not combine meat with potatoes or pasta. Garnish chicken or veal with baked or grilled vegetables. It is desirable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise to study this plate in detail.
In addition, experts 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 breaking the diet:
|
What do you want to eat |
What is missing |
What to replace |
|
fatty food |
Sour-milk products (natural yogurt, kefir), nuts, sesame seeds |
|
|
Muffins, pastries, white bread |
Amino acids, nitrogen |
Nuts, seeds, eggs |
|
Chips, crackers, 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 correctly
Nutritionists always advise drinking at least two liters of fluid 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 a part of the total volume of the stomach, helping to get full faster. You can start eating in 15-20 minutes. If plain water is difficult to drink in such quantity, 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, have lunch 20 minutes later. After dinner, you can’t drink anything for 2 hours, it is strictly forbidden to drink any liquid along with meals.
- Before dinner, you need to drink 1 glass of water. Drinking food is prohibited. To avoid swelling, do not drink 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 speed 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 decoction. Ginger root contains capsacin, a substance that gives the drink a “hot” taste, improves digestion, and has a slight antibacterial effect.
- Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to use them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
- Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
- Liquid chestnut. The healing drink energizes, cleanses the body of toxins and toxins.
How to make the right diet for weight loss
The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule a meal by the hour, but also to take into account its calorie content.. Nutritionists recommend distributing the daily calorie intake:
- 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 compiling 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 eaten per day, you will need a food calorie table. energy value manufacturers indicate on the label of their products or you can find a table with calories on the Internet. In order 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.
- 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 stew (100-150 g), rosehip broth. |
Vegetable casserole with cheese (100 g), chamomile tea. |
|
|
2 egg steam omelet (200g), apple, unsweetened black tea. |
Mushroom puree 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 on water (150 g), fruit salad (100 g), rosehip broth. |
Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g). |
Yogurt. |
Steamed fish and broccoli (200 g), tea. |
|
|
Cream cheese toast, vegetable salad with avocado (150 g), fruit juice. |
Whole grain 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 pieces, tea. |
Shchi - 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 for garnish (100 g). |
Braised cabbage with carrots (150-200 g), turkey (70-100 g). |
||
|
Sunday |
Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink. |
Steam veal (100-150 g), baked vegetables (200 g), tea. |
Salmon baked with lemon (200 g), tea. |
Menu for the month
Based on a weekly diet, you can create a menu for a whole month. The main condition is to make it as diverse 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:
|
First week |
|
|
|
|
Second week |
|
|
|
|
Third week |
|
|
|
|
Fourth week |
|
|
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The best diets for effective weight loss
Losing weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that those extra pounds will not come back 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 sticking to this 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 exclusively 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 buckwheat has very few carbohydrates compared to other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet for more than a week.
The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that during weight loss the body will receive less of those substances that are not present in buckwheat or contained in a minimal amount. Therefore, many doctors recommend diversifying a strict menu with vegetables, fruits and berries. Groats can be boiled, but it is better to pour boiling water over night. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.
Protein
This nutritional plan is unique in that it includes protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced 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 you should smoothly adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:
- It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have problems with the liver or kidneys.
- With caution, the choice of a protein diet should be approached by people with diseases of the cardiovascular system, especially patients with arrhythmias.
- 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 an 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 Dukan, is especially popular. The weight loss technique is divided into 4 stages, each of which has its own characteristics when choosing food:
- Stage 1 - attack. It lasts from 2 to 7 days, during which you can eat only proteins.
- Stage 2 - alternation. Continues 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
- Stage 3 - fixing. It lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually introducing new dishes to the menu from the list of allowed ones.
- Stage 4 - stabilization. You have to stick with it for the rest of 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 Dukan 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 a 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.
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