How to eat and what. What to eat to lose weight - a list of foods and how to eat right

In recent years, the relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize the daily routine, adjust their diet and give up bad habits. Zozhniki pay special attention to their nutrition, carefully monitoring the balance of consumed and the amount of calories.

Today our resource will help you choose the optimal diet for each day of the week for those readers who have decided to eat right and without harm to their health.

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

The benefits of proper nutrition and its basic principles

Some foods should be completely eliminated

Is the guarantee of a long and trouble-free life for any person. Everyone knows this aphorism: "We are what we eat." He does not exaggerate the importance of the diet in people's lives, so if you want to lead a healthy lifestyle, this phrase should be taken as an axiom and never forgotten.

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

Proper nutrition is not boring and difficult to organize. It is not necessary to give up harmful goodies during its implementation - it is enough not to abuse them. An example of tasty but junk food is chips, fast food, smoked meats and similar products.

Approaching their food selectively and wisely, any person will be able to eat deliciously, but at the same time it is good for their health. The most important thing in a healthy diet is food, which is not surprising in principle.

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

• Meals only with a feeling of hunger and exclusively in natural positions.
• Lack of overeating - it is better to get up from the table with a little feeling of malnutrition.
• Organization of fractional meals in the amount of 4 times a day.
• Competent distribution of consumed calories throughout the day and their adequate selection.
• Normal water intake, but it is advisable to drink the liquid not immediately after a meal or not as a wash for meals.
• The last meal is "light" and is organized 3-4 hours before bedtime.
• The actual process of absorbing food should be calm. It is important to chew food thoroughly and in small pieces. Swallowing all or a significant part of a serving is pretty stupid and, most importantly, unhealthy. In principle, nothing else is required to implement proper nutrition.

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

List of "right" products

The concept of “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 harm it when taken.

Such products fully include:

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

All other products cannot be classified as correct and useful. Their reception may be harmless, but it must be organized in a metered and adequate mode.

In addition to the type of food itself, the technology of its preparation should be considered. The most useful and correct option would be to eat dishes prepared by cooking, 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 should be discarded

The main rule is quality products!

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

Even the most harmful chips and similar foods can be eaten, but only occasionally and in reasonable quantities. In this case, harmful dishes will not do any harm and will allow you to calm 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 pickled foods;
• coffee and black tea;
• lemonades;
• sweets and sugar directly;
• canned products of any kind;
• fatty dairy products;
• bakery and similar products.

Perhaps only food substitutes, food additives and sauces are best avoided altogether. Even in small quantities, these products provoke problems in the body's functioning and are in no way combined with the idea of \u200b\u200bproper nutrition. Otherwise, a healthy diet does not require restrictions.

An example of an optimal menu

Without proper nutrition, it is not easy to have a slim figure ...

The optimal menu is what all "zozhniks" strive for, while observing the principles of healthy eating. Most people do not want to either lose weight or gain weight, but simply pursue the goal of maintaining their weight at a constant rate.

It's easy to find the right diet. As a rule, there is enough banal compliance with the provisions noted above, taking into account the total calorie content of the foods taken.

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

Monday

• Breakfast: buckwheat porridge, boiled egg, vegetable salad with sour cream or a little oil, green tea with sugar.
• Second breakfast (lunch): an apple or a banana, a 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: a 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: green tea pie.
• 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: vegetable puree 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:

1. Maintain its total calorie content at the level of 2000-2600 calories.
2. Get up from the table, malnourished.
3. Dilute food intake with water.
4. Organize snacks in the form of lunch and afternoon tea in an easy mode.
5. Do not give up small amounts of bread and spices when consuming main dishes.

In principle, there are no difficulties in proper nutrition. With a competent approach to its implementation and compliance with all the noted principles, it is very easy to organize a healthy diet.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, since it can be organized to maintain body weight, and to reduce 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.
• Cook all dishes only by steam, by boiling or baking.
• Drink 2.8-3.5 liters of liquid daily (preferably green tea and water).
• Limit as much as possible in terms of sugar consumption.
• Eat any sweets, cookies and bakery products in very small quantities.
• Additionally, go in for sports (at least, light physical education to accelerate metabolism and speed up the process of losing weight).

By adhering to these principles, the optimal menu for weight maintenance can be easily converted into. As practice and feedback from people show, the effect of such a diet is quite significant.

Weight gain diet

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

• Increase calories to 2600-3500 calories per day.
• Make sure that at least 1.5-2 grams of protein and 4-5 grams of carbohydrates were consumed per 1 kilogram of body weight.
• Also drink plenty of fluids.
• Exercise with weights.
• If necessary, use appropriate supplements (protein, amino acids, energy drinks, etc.).

As with the weight loss diet, the diet does not require significant adjustments. 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 the most important provisions on the topic of today's article have come to an end. In principle, there is nothing complicated in proper nutrition.

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

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Many people believe that the causes of disease 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, and if you want - just do not pay attention to this phrase. But in any case, now we will talk about how to eat right in order to be healthy.

Probably everyone knows and remembers this expression: "You are what you eat." You can eat a piece of fried steak, but go for a stew instead. There will be more benefits from it. Now for those who decided to normalize their diet, here are some 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 have understood 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 at least two liters of it should be drunk per day. A sufficient amount of fluid enables 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 have a bottle (half a liter). Pour water into it. You download a special program to your mobile phone or simply set an alarm to ring every hour. A signal sounded - take out a container with liquid and take three sips. Even if you are not thirsty, 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 clean water.

We take food

When wandering in search of an answer to the question of how to eat right in order to be healthy, do not forget about such a moment as the frequency of meals. For a long time there has been a debate on the topic "Eat after eighteen hours or not?" We will talk about this and many other things 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 doing? It is best if the last meal is three hours before bedtime. But it doesn't have to be a frying pan of fried potatoes or meat. Don't limit yourself to a slice of bread. Try to keep your dinner light but balanced.

How do you need to eat right to be healthy, if you mean the frequency of meals? Three times a day is not enough, especially for those who work. There must be snacks every three hours. It is desirable that these were products:

• High in soluble fiber: fruits, vegetables, legumes.
• Protein foods - cheeses, eggs, fish and others.
• Nuts and yoghurt without sugar or additives.
• Dried fruits and salads.

Another factor affects the diet. It's age.

Twenty-thirty years

You are young, healthy, metabolic processes are intense. There are no problems with being overweight. These are positive aspects. The negative ones include: unhealthy diet, nightlife, alcohol and smoking. All this negatively affects the body, and it starts to hurt.

The question of how to eat right in order to be healthy at this age can be answered as follows:

• No long diets, especially low protein diets. They lead to a decrease in muscle mass. Calories start to be stored 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 advisable that at least something from this set be included in your daily menu. Remember: meat should be lean, any fish will do.

• Pay special attention to carbohydrates. Thanks to them, we are energetic and strong. Complex carbohydrates are beneficial. These include: cereals, whole grain bread. Simple but very tasty carbohydrates - sugar, cookies, sweets and others - should only account for ten percent of the required amount of organic compound. The norm is sixty percent of the energy value of the diet.

Fats and micro-, macronutrients at 20

We continue the conversation about how to eat right in order to be healthy between the ages of twenty and thirty.

Don't forget about fats. Most of the metabolic processes occur 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 energetic and protective. But do not abuse this food element. Between the ages of twenty and thirty, twenty-five grams of saturated fat and eleven grams of polyunsaturated fat are sufficient.

At this age, the body must be fully provided with minerals and vitamins. A sufficient number of them is a guarantee of the smooth functioning of the body in the future.

Give preference to foods containing sufficient amounts of magnesium, zinc, chromium, calcium, as well as B vitamins. The latter are abundant in vegetables and fruits. However, it is impossible to do without balanced vitamin and mineral complexes.

Meals between the ages of thirty and forty-five

It's never too late to start living a healthy lifestyle. How to eat properly at the age of thirty to forty so that health does not fail in the future?

During this period, metabolic processes begin to slow down. Stress, sedentary work, assigned responsibility for family and friends, low physical activity, 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 spend less energy, muscle mass decreases by one percent annually.

Protein should be an important component of the menu, we must not forget about this. The amount of fat, especially from animals, 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 illnesses. 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.

Meals for those over forty-five

At this age, the hormonal background changes. The body begins to accumulate fluid. Excess calories are quickly converted to fat. Especially women during this period should give preference to a healthy diet. Let's talk about how to eat right. The main rule for making 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, feta cheese, cheese, sour milk, cottage cheese, onions. Don't forget about foods like sauerkraut, homemade pickles made without vinegar, and pickled apples.

Pineapple, papaya, kiwi will help to 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 during 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 create a menu.

Tip - list a sample menu for the week. Remember that breakfast should be about two-thirds of the daily intake of carbohydrates, one-third of proteins, and one-fifth of fat.

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 - a snack before lunch. Commonly used: fresh fruits, dried fruits, nuts, cottage cheese.
• Snack at sixteen o'clock. Tea with a sandwich, cocoa, pancakes will do.
• The end of the day - fermented milk products: fermented baked milk, kefir.

Don't forget to prepare salads. There should be a lot of them. Every day you can come up with something new. Vegetables and fruits can be seasoned at your choice: vegetable oil, spicy dressing, sauce, natural yogurt. Specialists-nutritionists offer an original scheme. All salad products are divided into several groups. By combining products from these groups, you can eat delicious salads every day. Let's talk about this.

Product groups

Thanks to the nutritionist scheme, salads will be on your table every day, and they will be varied all week. This table will help you in making the menu.

Protein products	Crispy	Sweet or sour	Greenery	Dressing (one to two teaspoons)
Turkey or chicken, cooked and cut into small pieces	Grated carrots	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
Broccoli, slightly fried	Red onion		Broccoli sprouts	Sesame seed
Choke	Unleavened Chips	Canned corn		Avocado slices
Green pea	Rye or wheat croutons	Grapefruit or orange
Canned beans or lentils		Raisins, plums
		Cherry tomatoes

Conclusion

Now you know how to eat right to be healthy. It remains only to follow these rules, to gain willpower. Remember, what you eat when you are young can negatively affect your health in the future.

You shouldn't immediately give up on a new lifestyle. It only takes twenty-one days to change your habits. Try it and you will succeed.

Improper nutrition is the main problem of the appearance of extra pounds. Unfortunately, they do not come alone, but also bring various diseases with them. Gastritis and cholecystitis, metabolic disorders, skin and cardiovascular diseases, problems with the central nervous system, no wonder they say that a person is what he eats. But more often than not, we think about what we put on our plate only when our favorite dress stops buttoning. All other problems are usually attributed to external factors and treated exclusively with medication. What is proper nutrition? How to start your journey to health and longevity? Let's take a closer look at this issue today.

The urgency of the problem

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

You are not on a diet

And indeed it is. Diet is a short-term and rather 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 redoubled 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 assigned tasks. At the same time, after the end of its term, it is extremely important to switch to proper nutrition. Where to begin? It is logical to assume that with the compilation of the menu.

Regime is the foundation of health

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

The main incentive

Not everyone knows how to eat right. And sometimes people, after reading hundreds of books, still continue to go to fast food cafes. What is the first thing to understand? The mental and physical condition of a person depends on what he eats. There is a direct link between diet and longevity. It has been proven that bowel cancer is directly related to long-term consumption of fatty foods with a minimum of vegetable fiber.

Therefore, you need to analyze your diet and completely redraw the shopping list. Good nutrition involves the use of fresh food 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 for cooking the next day, and take something useful to work with you.

Useful products: what is included

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 the stores sell frozen meat soaked in antibiotics, cottage cheese and cheese made from palm oil, butter, in which there is one margarine, although this is not indicated on the package. How to eat properly if all foods are loaded with chemistry?

Indeed, the question is complex, but there is a way out. Try shopping at weekend fairs. Here, farmers bring vegetables and fruits grown in their garden plots, as well as fattened and slaughtered animals with their own hands. Correct, healthy eating begins right here, not in supermarkets.

Balanced diet

No matter how useful certain foods (for example, apples) are, they cannot replace all others. Your body needs to get all the fats, proteins and carbohydrates it needs. This is another reason why eating healthy and eating properly is considered to be very difficult. Just imagine endless tables in which the composition of this or that product is described, what is combined with what and what is not. But our goal is not to bother with numbers, but to explain in an accessible way how to combine products in the right 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 food from each group.

You need to learn how to distribute food in the daily diet. For breakfast, it is preferable to choose cereals, grains or dairy products. Meat products and fresh vegetables are ideal for lunch. Choose a light but hearty meal for dinner. These are fish or dairy products, stews, or lean meats. For a snack, fruit is best.

Only the first step is difficult

What is, it becomes roughly clear. Now let's look at this from a practical perspective. Nutritionist's advice on how to start a healthy diet will help us. What is the main thing in the process of eating? It's fun. If you don't like the food, then most likely you will quickly give up on it. Therefore, first of all, look among the healthy products for those that you love the most.

Eating well at home begins when you choose to buy less starchy foods and sweets and more vegetables and fruits. You can complete the structure yourself. Olive oil instead of mayonnaise, veal rather than pork or lamb, whole grain breads together with buns. Note that you are not on a diet, you do not need to immediately adjust yourself that you will no longer be able to afford your favorite foods and dishes. It's just that their consumption should be reduced. If it is chocolate, then let it be expensive, with the maximum amount of cocoa. If the pie is of its own production, with fruit, with sour cream, and not with margarine.

The first step in transitioning to a healthy diet is understanding what you are putting in your mouth and how it will be processed by your body. Instead of watching TV and mindlessly stuffing chips into you, try to imagine this oil-soaked potato slice oozing fat right into your stomach. How modified fats and salt clog your blood vessels, cause obesity. Believe me, soon you yourself will not want to touch the chips. So, gradually, a person painlessly refuses store-bought dumplings and sausages, sweet soda and much more.

Moving on to making the menu

It will be most convenient to immediately write down what you will cook in the next few days, and based on this, purchase products. Now you will have a useful basket and a clear plan for serving your family. When drawing up a menu, it should be borne in mind that the needs of a woman, a man and a child can vary greatly. The ingredients for proper nutrition are the healthy foods that we have already discussed above. Now let's think about what can be prepared from this.

Diet for the modern woman

Do not forget that this is the basis, the backbone. We will give you a sample of proper nutrition for a woman. The menu can change based on how active you are.

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 can be cheese and vegetable salad. For an afternoon snack 1 banana, and in the evening 200 g of shrimp and a few cucumbers.

The second day starts with 200 g of porridge. Buckwheat is an excellent choice. For lunch, banana and persimmon. For lunch, 250 g of soup. For a change, you can cook from dried mushrooms, 100 g of steamed cutlets and a little 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 of chicken breast and 100 g of vegetable salad.

How do you like the menu? Proper nutrition for a woman is not necessarily boring and hungry. Once a week, you can indulge in one forbidden dish, be it a sandwich with mayonnaise, a kebab, or a cake with cream.

Nutrition for a strong half of humanity

If a woman needs more fermented milk products, then a man needs more meat and cereals. 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 for dinner again. Let's look at an example of one day:

• Breakfast - whole grain porridge with milk, fresh fruit, green tea. Or scrambled eggs with tomatoes and basil, cereal bread, fruit and yogurt.
• Second breakfast should be regardless of the workload. This is a boiled egg or cottage cheese, bread, tea, yogurt.
• Lunch is the main meal. You can opt for lean meats with rice and vegetable salad. Lentil soup, cottage cheese, and bread are an alternative. Or borscht, salmon and fresh vegetables.
• An afternoon snack should also be required. This is a salad of vegetables, fruits and nuts.
• Dinner - baked potatoes and shrimp salad, fresh fruit. In addition, it can be beef liver and cauliflower garnish, grain bread.
• Before going to 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 keep 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 over everything in advance in order to go to the store with a ready-made list. If there is something that you cannot live without, then write these foods out on a separate list and distribute them evenly throughout the week.

Cooking is also a whole science. Avoid fatty, rich broths. Better vegetable soup and a separate piece of stew. Fried, flour, sweet - this is 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 food. The diet should contain a large amount of raw vegetables and fruits. The portions should be small. If you get hungry, it's best to have a few nuts or water and honey on hand. For example, 200 g of boiled chicken and 1 large cucumber is a completely normal dinner.

The food you eat has a significant effect on your health and quality of life. In this article, you will learn how to start eating right, lose weight and improve your well-being.

While it's easy enough to start eating right, the proliferation of popular "diets" has created some confusion.

We present a detailed guide on how to start eating right to lose weight based on the latest scientific advances.

Why is it worth eating right?

A growing body of research continues to link the development of many serious illnesses to poor nutrition.

Adequate nutrition can significantly reduce the risk of cancer or heart disease, which are among the leading causes of death worldwide.

Eating a healthy diet can positively affect both brain function and physical performance. It has a positive effect on all cells and organs.

Whether you play sports or exercise, then a healthy diet is undoubtedly very important in achieving the desired results.

Calories and energy balance of the body

Where to start with proper nutrition? Calorie counting, of course. In recent years, calories have become less important. Although you can replace sweets with sugar-free jams and other low-calorie foods.

Calculating your calorie intake and getting enough calories play a key role in nutrition.

If you consume more calories than your body "burns", then they will be stored in the form of muscle mass or fat. If you consume fewer calories than you use, then you will lose weight.

How to start a healthy diet for weight loss? If you want to lose weight, then you have to create a calorie deficit.

If, on the contrary, you are trying to gain weight and build muscle mass, then you will have to consume more calories than your body uses.

The concept of macronutrients

There are 3 types of macronutrients: carbohydrates, fats and proteins. Where to start with proper nutrition in relation to these elements of nutrition - to ensure that they are present in your diet.

They need to be consumed in large enough quantities. They provide your body with calories and perform a number of important functions.

Here are some of them.

• Carbohydrates: There are 4 calories per gram of carbohydrates. They are abundant in foods that contain starch (for example, bread, pasta, potatoes). Fruits, legumes, juice, sugar and some dairy products are also rich in carbohydrates.
• Protein: 1 gram of protein has 4 calories of energy. The main sources of protein are meat, fish, dairy products, eggs, legumes, and some vegetarian food alternatives such as tofu (Japanese bean curd).
• Fats: 1 gram of fat has 9 calories of energy. The main sources are nuts, seeds, oils, butter, cheese, fatty fish and meats.

Understanding micronutrients

Micronutrients are vitamins and minerals important for the body that we need in slightly smaller doses.

Here are the most important ones.

• Magnesium... It plays an important role in more than 600 cellular processes, including energy production, nervous system function, and muscle contraction.
• Potassium... This mineral is important for controlling blood pressure, maintaining fluid balance in the body, and maintaining the functioning of the nervous system and muscles.
• Iron... Its most important function is to carry oxygen within hemoglobin. Iron is also very important for improving the health of the immune and system and brain functions.
• Calcium. It is an important structural component of bones and teeth, as well as one of the key minerals for the heart, muscles and nervous system.
• Vitamins. All vitamins (A to K) play a very important role in the functioning of the cells in our body.

All vitamins and minerals are "essential" micronutrients. This means that the body must receive them from the outside in order to live.

The daily requirement for each nutrient may differ slightly for different categories of people. If you eat well and your diet includes both animal and plant foods, then you are most likely getting enough micronutrients and you do not need additional supplements.

It's very important to eat natural foods

You should strive to ensure that 80-90% of the diet is natural food, minimally processed.

If the product looks unnatural (as if it was “made in a factory”), then you should refrain from buying it.

Natural food is believed to contain more nutrients and fewer calories. Conversely, modified foods contain more empty calories. Their large use in food threatens obesity and the development of various diseases.

How to switch to proper nutrition

Everything about proper nutrition for beginners cannot be disassembled in one article. But starting with the right products. Try to base your diet on the following “healthy” foods.

• Vegetables should form the basis of the diet. Vegetables are low in calories and rich in healthy micronutrients and dietary fiber.
• Fruits are important sources of antioxidants and micronutrients that have beneficial effects on health.
• Meat and fish have been the main sources of protein throughout evolution. They are very important, although vegetarian and vegan diets have become popular lately.
• Nuts and seeds are one of the best sources of fat available and also contain important micronutrients.
• Eggs are considered one of the healthiest foods. They contain a powerful combination of protein, fat and micronutrients.
• Milk productssuch as yogurt and milk are inexpensive and healthy sources of protein and calcium.
• Food containing starches... For those people who do not adhere to a low-carb diet, foods such as potatoes, cereals, and bread can serve as sources of useful elements.
• Peas and legumes are an excellent source of fiber, protein and micronutrients.
• Beverages... The bulk of the liquid should be consumed in the form of water (not just tea and coffee).
• Herbs and spices contain many beneficial nutrients.

Food to avoid

When switching to a healthy diet, it is important to understand what foods should not be eaten with proper nutrition. If you are going to follow the advice in this article, then the amount of junk food in your diet will decrease.

There is no food that should be eliminated forever. But the use of certain dishes is permissible only in special cases.

• Sugar-based products. Foods high in sugar, especially sugary drinks, increase your risk of type 2 diabetes.
• Modified fats... Also known as hydrogenated fats, they increase the risk of many diseases, particularly heart disease.
• Refined carbohydrates.Foods such as white bread contribute to overeating, obesity and metabolic diseases.
• Vegetable oils. Despite the apparent benefits, it is worth remembering that vegetable oils can disrupt the balance of omega 6-3 fatty acids in the body.
• Low fat foods.Often marketed as an alternative to healthy eating, these foods are high in sugar for flavor enhancement.

Why is it important to control portion size

Balancing calories consumed and used by the body is a key factor in weight control and a healthy diet.

If you control the size of the portions of the food you eat, you are more likely to avoid overeating.

Even though natural food is much easier to overeat than processed food, it is nevertheless possible.

If you have accumulated a lot of excess crop and are trying to lose weight, then it is especially important for you to control the size of your meals.

There are many fairly simple strategies for this.

For example, you can use smaller plates and take less food the first time. And don't come back for more than 20 minutes later.

Another popular method is to measure portion size with your hand. A standard serving should contain about a fist of carbs, ½ a palm of protein, and ½ a thumb of healthy fats.

How to tailor your diet to your goals

First, estimate the calories you need against your activity level and target weight.

This is a fairly simple rule: if you want to lose weight, reduce the amount of calories you consume. If you want to gain weight, then consume more calories than you estimate your body is using.

Below is a calorie calculator to help you calculate how many calories you should be consuming daily, as well as links to 5 free useful sites and apps to help you keep track of your calories and nutrients.

If you don't have time to count calories, then just try to follow the rules discussed above, in particular - watch your portion sizes and try to eat natural, least processed foods.

If you have a deficiency of any substances in the body or the risk of its development, then take this into account when drawing up your healthy diet in order to try to compensate for this deficiency. For example, vegetarians or people who eat other dietary restriction diets are at increased risk of developing certain nutrient deficiencies.

Try to eat a variety of foods in terms of composition, color, etc. This will maintain the necessary balance of macro- and micronutrients.

There is a lot of debate at this point over which diet is better: low carb or low fat? The truth is that it is determined individually for each person.

Research has shown that athletes and people trying to lose weight need to provide slightly more protein. A low-carb diet can work wonders for weight loss in people with type 2 diabetes.

How to go to pp and not get lost

A bit of information on how to switch to proper nutrition and not get lost. Here's a good rule of thumb: If you can't imagine yourself still sticking to your chosen nutritional program after one, two, or 3 years, then it probably isn't right for you.

It often happens that people go on rigid diets, which they ultimately cannot follow. However, they never develop long-term healthy eating habits.

There are a lot of frightening statistics that people on a diet regain their excess weight very soon.

As always, the best option is the middle ground. If you do not have any diseases that involve restricting the use of any food, then you should not impose a strict ban on any food. As always, what is forbidden becomes the most desirable. Thus, you can negatively affect long-term results.

Your diet should be based on natural, minimally processed foods (up to 90%). if you also keep track of your portion size, it will allow you to achieve excellent results.

This is a much healthier approach than eating up to 90% convenience foods and only 10% natural food.

As the name suggests, supplements should be used as a supplement to a proper diet.

The inclusion of nutrient-rich foods in the diet will help fill the deficiency of certain nutrients and cover the daily needs.

However, studies have shown that several types of food supplements can still have positive effects in certain cases.

One of them is vitamin D, which can be found in fatty fish. For its proper metabolism, sunlight is needed. Since we are often indoors, many people are deficient in vitamin D.

Supplements such as magnesium, zinc, and omega-3 fatty acids will also be helpful if there is a lack of dietary intake.

There are also dietary supplements that increase physical performance. Creatine, whey protein, and beta-alanine have gone through a fair amount of research and are recommended by many.

Ideally, your diet should consist of nutrient-rich foods that will meet all your body's needs. Then there will be no need for nutritional supplements. But in reality, unfortunately, this is unattainable.

If you are trying to establish the right diet, supplemental nutritional supplements can help you move a little bit forward on the path to success.

Combine proper nutrition and a healthy lifestyle

Nutrition is not the only important aspect of a healthy lifestyle.

Eating right, combined with regular exercise will help you be even healthier.

Adequate sleep is also very important. Research has shown that sleep is as important to your health as eating well and controlling your weight.

It is also very important to drink enough water. Drink water as soon as you feel thirsty and maintain optimal fluid balance throughout the day.

Try to avoid stressful situations. Chronic stress is associated with the development of many diseases.

On a note

The strategies outlined in this article on how to switch to proper nutrition will help you significantly improve your quality of life.

They can help improve health, reduce the risk of disease, and help control weight.

There are a huge number of diets that can help you lose 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. There are certain rules that you should adhere to so that you do not cry on the scales later, and there are also. How to eat right?

• Keep track of your portion sizes... In short, eat less! And at home, and at a party, and in public catering. Discard the heavy salad - replace it with a light one. And share the main dish with a friend.
• Avoid large plates at home. Take a smaller plate. And add smaller portions, respectively. Remember that the body does not need as much food as you used to impose. Enough to make you feel a little satiated.
• We eat much more if we eat while watching a movie on TV. (a fact proven by scientists). Learn to think of eating as fueling your car. How much fuel do you need to get the car going? Refuel, and forward.
• Try to plan your menu at least a day ahead. Better yet, for the whole week. On the eve of the working day, think - what exactly will you feed your body? Save some yogurt and a couple of fruits in order to satisfy your hunger in a timely manner and not to run to the store afterwards for chips and chocolates.
• Once you've made your weekly menu, stick to it. Buy all products in advance. Glue your menu to the fridge and only eat what it says. Hide the "excess" products so that you are not tempted to grab a couple of Krakow bagels or a smoked leg before dinner.
• Drink plenty of water. This is the foundation of proper nutrition. At least one and a half liters per day (soups, juices, tea and coffee are sold separately).
• Be sure to have breakfast in the morning. Breakfast doesn't have to be heavy, but it does contain the nutrients that will keep you calm until lunchtime. Dairy and fiber are a must. Look.
• Strictly adhere to your diet. If there is still a couple of hours before lunchtime, and you just feel unbearable to eat, and you are ready to run for a hamburger, take an apple, pear or banana. Snack on fruit - it will not bring harm, and the feeling of acute hunger will let go.
• Eat lots of vegetables and fruits. Everyday. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, rucola, broccoli, cucumbers, zucchini, celery, etc. It is they that contain the maximum amount of necessary vitamins and ensure the smooth functioning of the digestive tract.
• Avoid fruit in syrup (canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. If possible, replace sweets with fruits, candied fruits, dried fruits, dark chocolate.
• Minimize your salt intake. In some cases, refuse altogether. For example, a vegetable salad dressed with oil will not taste at all from the lack of salt. Again, the boiled egg can be consumed without salt.
• Eliminate the wrong carbohydrates (sugar, rice, flour) and enter healthy (fruits and vegetables, legumes, whole grain bread).
• Don't forget about fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
• Swap unhealthy fats for healthy ones - for nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero 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.
• Strictly avoid catering... Cook it yourself! Not semi-finished products, but "first, second and compote." You can cook in advance 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.
• During the day, try to burn more calories than you consume per day. Start a notebook for the first time to see the "income and expense" of extra kg.
• Avoid fatty-sweet-spicy-salty.
• Any dietary restrictions are meaningless 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 you need to eat for breakfast

This energy boost is the foundation of the whole day. Breakfast does not sit on the hips and is converted into clean energy. Requirements for a proper breakfast:

• Rolls, sandwiches, toast and croissants - down with. They only tire the body, which after such a breakfast wants to go back to bed.
• Pulses for breakfast - too much ... The exception is buckwheat.
• The main part of breakfast should be fruit. Moreover, in the summer. In winter, you can replace them with dried fruits.
• Must be included in your morning meal yogurt, fermented baked milk or cottage cheese .
• Pure milk for breakfast can only be consumed until six in the morning. For example, with cinnamon - it provides vigor.
• Perfect breakfast - fruit salad seasoned with yogurt or fermented baked milk. You can also add berries and nuts.
• You can eat porridge for lunch (such as oatmeal), a fruit and a small piece of dark chocolate.

What to eat for lunch

For the most part, we have lunch very quickly, not really thinking about what we eat, and throwing what is at hand "into the furnace". Because the work is waiting. And this meal requires a serious approach. And of course sandwiches for lunch are not at all suitable. As a last resort, you can order lunch at the office or find a dining room with hot meals. Requirements for a proper meal:

• At lunch you can not limit yourself to food , but this meal should not occur later than two o'clock in the afternoon.
• For the first one you can eat, for example, borsch, for the second - buckwheat side dish and two hundred grams of chicken breast. Don't forget about salad (only fresh vegetables) and yeast-free bread. On the third - compote or fresh fruit juice.
• Avoid smoked and fried meat at lunch ... Substitute steamed meat and lots of vegetables.

What should you eat for dinner?

How does dinner usually go? We gorge ourselves on everything and more (and certainly with dessert), after which we tumble down on the sofa in front of the TV 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 clock hands are confidently selected by ten in the evening. As a result, we spend the night digesting food instead of resting. So how should it be? Requirements for a proper dinner:

• Dinner should be light. The optimal time for dinner is no later than four hours before bedtime. Preferably at six in the evening.
• For dinner do not eat legumes - they should be eaten in the morning.
• The best dishes for dinner are stewed or raw vegetables ... Certainly not meat with chips and a huge piece of cake.
• You can drink warm milk before bed. flavored with a spoonful of honey - it promotes restful sleep and quick sleep.

The right menu for the day

Since morning:
A glass of water immediately after you get out of bed. Get yourself into this habit.
Breakfast:

• A couple of dried crisps.
• Fruit salad with yogurt.
• Or vegetable salad with vegetable oil.
• 100 g of cottage cheese (cheese).
• Tea, coffee, with milk.

Lunch:

• 100 g of berries (fruits).
• Natural juice.

Lunch:

• 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 kebab or turkey stew.
• Salad (only fresh vegetables!) With vegetable (olive) oil.
• Garnish - maximum four tablespoons. It is preferable to refuse it altogether, replacing it with a larger portion of salad. Or stewed vegetables.

Afternoon snack:

• 100 g of berries or fruits.
• Tea, coffee, juice or water. You can use low-fat yogurt. Take your pick.

Dinner:

• A couple of dried crisps.
• Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil.
• 100 g of cheese or cottage cheese, plus a 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, not vice versa.