This is not a diet: the principles of proper nutrition, menu and recommendations of experts

Useful nutrition is called the most healthy way of losing weight. The essence of proper nutrition, a menu for a week, a list of permitted products for each day, dietary advice.

Proper nutrition

The proper nutrition system implies a special organization of food intake rich in all the necessary vitamins and substances useful for the body.

Such power schemes were developed by nutritions that calculated how much a person needs to consume fats, proteins and carbohydrates per day. To do this, the formula of the individual calculation of calories of Harris-Benedict (for women: 655 + (9. 6 x weight in kg) + (1. 8 x height in cm)-(4. 7 x age in years); for men: for men: for men: for men)66. 5 + (13. 7 x weight in kg) + (5 x height in cm) - (6. 8 x age in years).

Proper nutrition is not a diet, since this is not starvation, but a component of a healthy lifestyle. To improve the well -being of such a system, you should adhere to a long time, many follow its principles all their lives.

"Useful nutrition is not a diet, since it has no contraindications. This is a power system that satisfies all the needs of the body in macro- and micronutrients. The emphasis is always on natural products, " said the nutritionist and nutritionist.

What is the benefit

Proper nutrition maintains health and helps to normalize weight, is the prevention of such ailments as diabetes, heart disease, etc.

Most people think about the transition to PP, when health problems become tangible: excess weight, loss of strength, poor health. However, healthy diet is primarily aimed at preventing the disease.

Where to start

It is necessary to switch to proper nutrition not sharply, but gradually. To begin with, a person who wants to lead a healthy lifestyle can see what products are contained in his daily diet, to analyze each meal for the presence of substances and vitamins useful for the body. It is easiest to paint your menu in a notebook indicating the time of breakfast, lunch and dinner, the number of snacks and food volume. After that, it will become clear which products should be added to the diet and which ones to remove.

The second stage of the transition will be the habit of having breakfast. Many people do not attach importance to breakfast, but it is the most important meal, as it gives energy for the whole day and promotes complete awakening.

It is not necessary to immediately exclude all harmful products from the diet, it is enough to start small: for example, in the first two weeks to refuse only white bread and chocolate.

"To people who only switch to proper nutrition, I do not recommend starting immediately with the control of the level of proteins, fats and carbohydrates. First of all, you should pay attention to calories: you can eat everything, but taking into account the recommended calorie content of the diet. After observing the caloringIt will become familiar, you can begin to limit the amount of sugar, salt, fatty products and, according to indications, lactose and gluten.

Basic principles

To adhere to proper nutrition, you need to know its basic principles:

1. Regular meals (every three to four hours). The stomach will better absorb food if it enters the body in clear periods of time. As soon as a person starves or passes lunch or dinner, the stomach perceives any meal as the last and puts off as many reserves as possible in case of another starvation.
2. Due to the fact that the rhythm of each life is individual, you need to take into account your daily routine when compiling a daily diet. For example, it is more difficult for an office worker to distribute all meals, since he needs to adjust the dinner time for a common break.
3. Do not drink a lot of water during food. The liquid increases the volume of the stomach, due to which food is worse absorbed.
4. Reduce the use of low -fat products. Fat of animal origin is vital for health, the work of the nervous and hormonal system depends on them.
5. There are small portions and only at a time when the body really requires food. It is necessary to focus on physical hunger, and not on emotional, because food should first give energy, and not solve psychological problems.
6. Eat as many natural products, fruits and vegetables as possible.

"Another important rule for the transition to useful meals is to terminate food meals in front of the TV or reading. No matter how much the person is busy, you need to take a short break for 10-15 minutes. This approach will allow you not to overeat, " said Julia Pigareva, head of the departmentclinical dietetics of the hospital named afterV. V. Vinogradova.

Compilation of the diet

When compiling a diet, the amount of proteins, fats and carbohydrates necessary for the body must be taken into account. At the same time, there is no universal menu: each person independently makes up a comfortable diet for useful food. For example, with an active lifestyle, you can add more protein products, with sedentary, to reduce the amount of carbohydrates and poorly absorbed fats (most often animal origin).

One of the principles of proper nutrition is compliance with the drinking regime, so it is important when compiling a daily menu to determine the volume of fluid consumed. To do this, multiply your own weight in 35 kilograms (for men) or 31 (for women) and get a number in milliliters. The calculation for children from 12 years old is also carried out, a pediatrician will help to calculate the norm for a younger age.

"Do not forget about the balance of the diet in qualitative and quantitative composition. Modern nutritional recommendations distinguish 5 food groups that should be present in the human diet daily: fiber, complex carbohydrates/grains, proteins, fats, dairy products or their alternatives from vegetable raw materials. It is importantIn order to act in a certain amount during the day, for the day, it is recommended to eat at least 5-6 servings of vegetables and fruits or 2-3 servings of dairy products, "said the gastroenterologist.

Recommended products

In order to adhere to proper nutrition, you need to know which products are considered useful and which of them can be included in your diet:

1. Vegetables (cabbage, cucumbers, tomatoes, bell pepper, beets, carrots and so on) in cheese, baked, boiled form and low -calorie fruits (apples, oranges, tangerines and others)
2. All types of edible mushrooms
3. Leaf salad, any greens, spinach, sorrel
4. Tea and coffee without sugar and additives
5. Drinking non -carbonated water
6. Meat (lamb, turkey, veal, beef)
7. Fish (trout, herring, cod and so on)
8. Eggs and sour -milk products (preferably homemade and non -solid)
9. Whole -grain cereals in small portions, in addition to semolina, rapid porridge and white rice
10. Nuts (one or two little handfuls per day)

"Protein products must be added to the diet: eggs, meat, poultry as building materials for our cells, as the main component of enzymes, the main transporter of useful substances in the cage, and, of course, as a source of iron. It is also important to use fish and caviar - these are sources of beneficialFat for our membranes of cells and brain is a butter containing cholesterol for the synthesis of sex hormones, vitamin D, nourishing neurons, and add vegetables and berries as sources of fiber and antioxidants, "supplements a dietitian, an integrative endocrinologist.

What is impossible

Despite the fact that proper food has no clear prohibitions, there is a list of products that should not be included in the diet:

1. Vegetable oil (only two tablespoons per day are allowed)
2. Mayonnaise
3. Smoked meats, sausages, sausages and sausages
4. Meat and fish canned food
5. Refined sugar
6. High -calorie fruits and berries, such as banana, grapes, dates, watermelon, melon
7. Store jams and jams
8. Sweet and confectionery (sweets, chocolate, cakes, cakes and so on)
9. Bakery products
10. Fast food and semi -finished products
11. Sweet carbonated and alcoholic beverages, only one glass (250 ml) of red dry wine is allowed per day

"For example, sugar and alcohol reduce the sensitivity of tissues to the action of insulin. In addition to the negative effect on the appearance in the form of acne, hair loss and excess weight, high insulin resistance is dangerous for health. Muscle weakness, metabolic syndrome, liver obesity, osteoporosis, cancer", cancer "- shared the doctor.

Calorie content of food

The entire system of proper nutrition is built on the calculation of calories, so it is very important to calculate individual high -speed for the day for all products included in the diet. The final result will depend on the goals of the transition to useful nutrition, as well as on the age and gender of the person (for women, the optimal number of calories is about 2000, for men - about 2500 kcal).

High -calorie products, as a rule, are excluded from the menu, leaving room more useful for the body.

How to make a menu for a week

When compiling a menu for a week, it is important not only to calculate the necessary high -speed for the day, but also to observe the ratio of nutrients at each meal (proteins should be 25-35 percent of the total; fats - 25-35 percent; carbohydrates - 30–35 percent).

According to a consultant for the correction of weight and psychology of food behavior, Sergey Gerasimov fitness expert, the most global meal of food is lunch, since he should saturate our body as much as possible for full work during the second half of the day and preventing overeating in the evening.

The second largest should be breakfast that will cheer up the body after sleep and charge the primary energy for the first half of the day. Less voluminous - dinner saturated with fiber, vitamins and protein, filling the body with useful substances and building material for recovery. To prevent a strong feeling of hunger and, as a result, overeating in the main meals, you also need to include two small snacks in the menu.

Sample options may look like this:

Menu for women

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	oat porridge in milk, tea without sugar	stewed chicken breast with boiled buckwheat	a glass of yogurt without additives	Milk omelet of two eggs with fresh vegetables
Tuesday	cheesecakes with a spoon of sour cream, coffee without sugar	Baked fish with greens and vegetable salad	fruit cutting, drinking yogurt without additives	Boiled egg and one fruit to choose from
Wednesday	Fruit salad with yogurt dressing, glass of kefir	steamed cauliflower, boiled beef	Two apples	Boiled chicken breast and vegetable salad
Thursday	Murils without sugar, a cup of tea	vegetable soup, stewed chicken breast	Fruit cuts, a glass of fermentation	Green peppers, stewed with beef carrots
Friday	Omlet of two eggs and milk with vegetables and herbs	stewed cabbage broccoli, tomato, boiled beef	Boiled egg, one grapefruit or orange	cottage cheese with a spoonful of natural honey
Saturday	millet porridge on diluted milk, coffee without sugar	buckwheat soup, fish cutlets cooked	Tost with tomato and cottage cheese	boiled chicken fillet with vegetables, tea
Sunday	Oat porridge with pieces of fresh fruit, cup of tea	Gulyash with a side dish of boiled potatoes	Tost with tomato and cottage cheese	boiled chicken fillet with vegetables, tea

Menu for men

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	oatmeal in milk, freshly squeezed orange juice	stewed chicken breast, boiled buckwheat	whole grain bread with cheese, a glass of yogurt without additives	Three eggs with vegetables and herbs on milk of three eggs
Tuesday	homemade cottage cheese with sour cream and walnuts, tea without sugar	Baked red fish, spaghetti	Kefira glass, whole grain bread	Boiled egg and one orange
Wednesday	Multicarp porridge in milk with a mix of nuts, coffee without sugar	boiled beef and cabbage of broccoli for steam	Boiled egg and apple	stewed chicken breast, vegetable salad, green tea without sugar
Thursday	Fresh fruit cottage cheese, tea cup	Soup with red beans and meatballs, baked vegetables	a handful of dried fruits and a glass of fermented baked milk	Baked trout with tomatoes and brown rice
Friday	oat porridge in milk, coffee without sugar	Boiled beef, stewed cabbage and vegetable salad	Boiled egg and one grapefruit	cheesecakes with sour cream, a cup of green tea
Saturday	cottage cheese casserole with fresh fruits, a glass of kefir	mushroom soup, stewed zucchini	Fruit salad with yogurt dressing	Cottage cheese with sour cream and nuts
Sunday	millet porridge on milk with dried apricots and walnuts, tea without sugar	boiled veal, stewed cabbage broccoli	One apple and a glass of yogurt without additives	Sourcers with sour cream, glass of kefir

Menu for the child

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	oat porridge in milk, one banana, cupo cup	lentil puree soup, steamed beef cutlets, boiled buckwheat	Fruit salad with yogurt and a glass of milk	Cottage pudding with raisins
Tuesday	cheesecakes, a handful of nuts, one apple, tea	vegetable soup, baked white fish with pasta	Sanny pudding and one orange	Omlet of two eggs, a glass of kefir
Wednesday	Porridge multi -haired, sandwich with butter and cheese, cocoa glass	Pyeli puree soup, steamed beef cutlets, boiled buckwheat	rice pudding, one fruit to choose from	stewed chicken breast, vegetable salad
Thursday	Cottage cheese casserole with fresh berries, tea	Fictor soup, mashed potatoes	a handful of dried fruits, a glass of fermented	Baked white fish with tomatoes, brown rice
Friday	Multicarp porridge in milk, oil sandwich, cocoa	chicken broth, boiled veal with colored cabbage and vegetable salad	Fruit salad with yogurt dressing, glass of milk	Omlet of two eggs with vegetables and herbs, green tea
Saturday	Cottage cheese with sour cream and homemade jam, one apple, tea	mushroom cream-soup in milk, boiled chicken breast, stewed zucchini	rice pudding and one fruit to choose from	Baked red fish, salad of cucumbers and tomatoes
Sunday	millet porridge on milk with pumpkin, sandwich with butter and cheese, freshly squeezed orange juice	Kurin soup with noodles, mashed potatoes	Fruit salad with yogurt, glass of kefir	Sources with sour cream, green tea

Help the body in the transition to PP

To make the body easier to switch to a new type of nutrition, you can help it with the help of some psychological tricks:

1. Set a clear goal. For example, lose weight by five kilograms or increase the overall level of health, or gain body weight.
2. Before going to the store, write a list of products. So it will be more difficult to take excess and harmful.
3. Cooking dishes so that they look attractive when serving. If the food is appetizing and tempting, the body will better learn it.

You can also make an audit of the kitchen: remove products that need to be excluded from the diet. While they are in the kitchen, they are in a plate. The result of the analysis of the kitchen should be a list of those food products that a person plans to add to the daily menu.

The weight consultant advises to comply with the balance between harmful and useful products. A sharp exclusion of your favorite food inevitably leads to breakdowns and leads the body into a state of stress. To avoid this, one day a week can be distinguished for "harmfulness" and enjoy them, or exclude from your menu gradually, reducing a portion and eating them in the morning. However, it is worth remembering that frequent departure from the rules of the PP and the inclusion of products from the category in the menu can lead to a set of excess weight and a deterioration in health.

How to lose weight, eating healthy food

Proper nutrition is not only a part of a healthy lifestyle, but also a way of combating excess weight.

If the main goal is to lose weight, then first of all you need to create the necessary calorie deficiency: for women about 1800 kcal per day, for men - 2200.

It is better to reduce in the diet the number of quick carbohydrates and add proteins and healthy vegetable fats there.

The daily menu should not include many sweet and dairy products, giving preference to fruits, berries and vegetables.

When working with excess weight, a combination of measures, such as a full rest, fitness, minimization of stress, psychological work and of course, PP, including the main element in weight correction. By formulating the process correctly, you will see the first results on the scales in a week.

How much you can drop

Useful nutrition does not guarantee the care of extra pounds in a short time, this is a long work on oneself. However, it is precisely such a system that is considered the most effective when losing weight, since it least affects the nervous system.

If you adhere to the proper power supply for the month, then you can drop about 4-6 kg. Exact numbers will always depend on the individual characteristics of a person (gender, age, initial weight, lifestyle).

The opinion of experts

Many dietitian experts and nutriologists consider this power system the most safe when losing weight for the human body and the most effective for maintaining the general state of health.

"I believe that there is not so much the concept of" proper nutrition ", but just products that contain the maximum of nutrients (proteins, fats, carbohydrates, minerals, vitamins and water) that saturate the body, " said a nutritionist, an expert on functional nutrition. - adhering to the PP, a person can afford almost everything. The main thing is to be able to navigate what is useful and what will become a "dummy" for the stomach. "

According to the dietitian, Anna Volobueva, switching to proper nutrition, it must be remembered that it is strictly individual and depends on your genetics, state of the body, food intolerance. On your proper nutrition, the body will become healthier, excess weight and swelling will leave, mood and performance will improve, and the duration of quality life will increase.