The basics of proper nutrition for weight loss: menu, nutritionist recommendations and reviews. Proper nutrition: cheese. Proper nutrition: eggs.

Good afternoon, dear site visitors site. Probably each of us understands that proper nutrition- this is an important foundation for acquiring a healthy body, but unfortunately, not everyone pays due attention to this.

And in this article, I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people think - this is the only plus, but also delicious.

Properly selected recipes of dishes and combinations of products will allow you to choose for yourself a tasty and useful menu for a week or a month. From this article, you will understand what foods and dishes should be excluded from your diet in order to improve your body.

You will also receive practical advice from experts on proper nutrition for weight loss or muscle growth.

Actively promoted in society last years. And it is not surprising, because, unfortunately, more and more people need to adjust their weight, improve and cleanse the body. What are the principles of proper nutrition, what should be followed, what should be limited, what should be completely abandoned, this article will tell.

1. What is proper nutrition and how to eat right

To stick with proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

- this is one of the main components of a healthy lifestyle, which ensures the normal development, growth and vital activity of a person, helps to strengthen the body and prevent various diseases.

It should be noted right away that it is not some kind of debilitating diet, severe restriction or temporary measure. As a rule, people embarking on this path do not leave it, but adhere to the recommendations for a proper balanced diet in the future.

And this is quite understandable, because it is aimed at a long-term correction of one's diet, a person simply has time to get used to his newly acquired habits, and no longer refuses them. In addition, if this system is abandoned, all the pleasant “bonuses” of its use will disappear: the loss excess weight, good mood, lightness, cheerfulness in the body, improvement of the body.

A healthy diet includes the following:

• Proper nutrition does not allow starvation, it always implies the opportunity to have a full and tasty snack, choosing what is more to your liking.
• A rational nutrition system always and everywhere allows you to find something to eat, preventing embarrassing situations (for example, at a party).
• The basics of proper nutrition imply freedom of choice and the absence of strict categorical prohibitions.

2. The principles of proper nutrition - 7 ways to improve health

To master healthy eating regimen no need to use complex formulas for calculating calorie, but just follow some recommendations and stick to the established plan.

To understand how to eat right, it is worth considering the following principles:

It is worth noting that no need to drastically change your diet, this usually returns to the previous mode after a while. Rational nutrition will become normal if all changes are introduced gradually without experiencing internal opposition to the new rules.

3. List of products for proper nutrition

This list will help you figure out how to eat right:

All of the above products belong to the group of easily digestible. But there is also a category of hard-to-digest foods that also need to be included, but in moderation on the menu. It is: chocolate strong coffee and tea, condiments/spices, salt and sugar.

4. Proper nutrition diet + weekly menu

By following the diet proper nutrition, you need to develop a menu, adhering to the following principles:

1. Fruit doesn't go well with anything., but are a separate meal. Due to the rapid digestibility, such a snack is allowed even 1 hour before lunch / dinner.
2. Different proteins do not mix(e.g. fish and milk).
3. Protein foods don't go well with carbs(potatoes or cereals are not suitable for meat, eggs, cheese, nuts). But, this does not mean that you need to completely abandon the combination, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can just eat meat with boiled potatoes or baked instead of fried potatoes.
4. Cabbage great addition to fats(it inhibits the action of fats, leading to a slowdown in the secretion of gastric juice).
5. high carbohydrate foods(beans, potatoes, bread) not compatible with acidic foods.
6. Proteins and fats are incompatible(like butter and cheese, eggs and sour cream).
7. Starch intake per meal should be moderate(so, you should not seize potatoes or porridge with bread).
8. Consumption whole milk should be minimal.
9. Green vegetables stimulate the body, so it is a wonderful base for any dish.
10. A large amount of oil or acid inhibits the absorption of protein.

How to eat right will tell the following menu for the week:

Proper nutrition for pregnant and lactating mothers

The diet of proper nutrition of the expectant and nursing mother should differ not in quantitative increase, but in quality products and harmless cooking methods. It must be varied so that the child receives all the necessary elements in the womb, and the mother's body is not depleted from the fact that all valuable substances leave with milk.

Below I suggest that you familiarize yourself with the video in more detail: How to eat right during pregnancy.

Balancing the diet of women who have already given birth can be a little more difficult due to the occurrence of colic in the tummy and allergies in the baby, as well as the desire to return to the previous form of a woman.

Proper nutrition for children

Due to the constant growth of the child, the diet should include a sufficient amount of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot stand for a long time without food. Therefore, snacks are an essential part of their diet.

From a very early age, it is worth accustoming a child to a small intake of salt, and prefer natural sweets to confectionery sweets - it is sweet, tasty, and also incredibly healthy. It is also worth instilling in the child the correct drinking regimen.

Proper nutrition for weight loss

Rational nutrition, of course, is an assistant in, but the process of weight loss can only be ensured by reducing the number of calories consumed relative to those spent. Refusal of alcohol and simple carbohydrates (cake - ice cream), fragmentation in nutrition, reduction in portions, physical activity should also take place.

For muscle growth, the menu should directly consist of half of proteins, carbohydrates and fats of 30% and 20%, respectively. Carbohydrates are better to eat after strength training(unlike, muscle building requires reinforcement after physical activity) and in the morning.

Water should be drunk more than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200 g of cottage cheese.

6. What foods should be avoided

To know how to eat right, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, but causes significant harm: deterioration in physical condition (and morally after such food there is nothing to do, but you just want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcers, heart attack, etc.) , weight gain, loss of attractiveness of the skin, hair, nails.

In a word, such products are the enemies of the body, with which, without hesitation, you need to part.

To harmful products relate:

• purchased sauces (ketchups, mayonnaise, etc.);
• refined sugar, butter, coffee, cocoa;
• salinity, smoked meats, fried foods, preservatives;
• products fast food, meat finished products(sausages, etc.);
• white flour products;
• alcohol.

Conclusion

At first glance, proper nutrition seems to be an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned and quickly become a habit. Therefore, be patient, comprehend the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I want to provide you with a video "Recipes for proper nutrition" to watch. Happy viewing!

Proper nutrition includes only permitted foods. Many foods from our usual diet should be excluded by switching to such a diet. Such products can mainly be steamed or baked. On proper nutrition, foods are allowed, such as: chicken, turkey meat and lean beef, eggs, low-fat dairy products, vegetables, fruits, various cereals(it is best to choose brown or wild rice), fish and seafood. Other foods can be eaten small quantities or even have to be excluded from your diet. When choosing foods, you also need to look at the glycemic index. This indicator is found in carbohydrates and shows how quickly the level of sugar rises.

What should be proper nutrition? On average, a person should consume 1200-1500 calories per day. Some people need a little more quantity, for example up to 1700 calories. For weight loss optimal amount this is 1200 calories per day. The food that you eat must be weighed before cooking and look at its correspondence to calories, proteins, fats, carbohydrates (simpler KBJU). If you decide to lose weight, then your daily rate calories should be no higher than 1200 calories and you must fit into this amount. To count calories, an application that can be installed on your phone can help you and the program itself will count your products. Also, such programs are installed on a computer, do not forget to write everything down in the application.

Proteins are very important for losing weight people, they will help your body to give a beautiful relief when playing sports. Unlike proteins, carbohydrates need to be controlled. They can harm your figure, so watch them carefully. Fats are good for health, but in reasonable quantities. If you cannot exclude them, then eat them in the form of fish or oil, which is drunk 2 times a day in the morning and evening, do not get carried away, eating fat once a week is enough. Break your diet into 5 meals, 3 main and 2 snacks. Try to keep your prima every 2-2.5 hours. When you skip food, your metabolism can stop and then all the food you eat is turned into fat.

Subject to proper nutrition, there are so-called "allowed gluttony." Once a week, you can afford to eat anything, even those foods that are not right. Your tastes in this are unlimited, as are the portions. Overeat your favorite cakes, pizzas and everything forbidden and harmful.

I would like to give a special place to salt, it is completely excluded. Each product has its own portion of salt, which will be enough. Salt causes swelling, and they look like extra pounds that are not needed. The result is to get rid of extra pounds.

What happens when calories, carbohydrates and fats are reduced?

Looking at proper nutrition without fanaticism, but with a sober head, we note that the set of products is not very large. Medicine calls it a deficiency. This has nothing to do with proteins. When a person does not use right amount carbohydrates, then due to the lack he is not able to play sports. He just doesn't have the energy for it. People who follow proper nutrition are afraid of carbohydrates "like fire" and cut back on their consumption.

With a lack of fat, too, everything does not go smoothly. If the body lacks the amount of fat consumed, then almost the entire body suffers. First of all, the reproductive function is disturbed, the skin does not look fresh, hair and nails suffer from brittleness. The list does not end here, it can be supplemented over time. The body will begin to give serious failures. You will not see it right away, everything will be gradual. Your figure will begin to suit you, but your body will not thank you from the inside. We will not notice this, as we have become dependent on such food and go to the finals. We want to wear our school jeans, in which we ran in the 11th grade to the disco. Under this addiction, we will not notice the signals that the body is trying to give us. At some point, your brain will turn off, and you will start to be terribly afraid of everything that is not related to proper nutrition. Your body will begin to work for survival, it is depleted and receives few vitamins, and some do not consume at all.

A person, having tried such food for more than a year, feels guilty before himself more than he enjoys eating. You eat an apple, and in your head you already count the number of calories you eat. You get nervous from what you see at buffet tables. There are breakdowns for sweets, because with such a rhythm it is impossible without breakdowns. Then, of course, you tell yourself that you will increase your workouts by two or three times. You constantly have resistance with food and with yourself. Food comes first. Your head is full of what to buy, what dish to cook, what you will take to eat at work. You have programmed the time of appointments, because you are afraid to miss them, you try to eat in any situation, being at meetings, on the way to work, classes. And so day after day. The body begins to resist this, behaves unpredictably and cruelly. Of course, we understand that our desire was to switch to the smallest clothing size, but the body does not need it. Takes it as if we want to destroy it.

You should enjoy food, just like exercising. When you mentally divide foods into fats, proteins and carbohydrates, then you have problems. When you blame yourself for eating a piece, then start worrying: your mind and body have ceased to understand each other. You need to come to your senses, or soon you will get to a session with a psychologist.

Eating disorders

Medicine says that with such nutrition, we can recognize diseases such as anorexia, bulimia and many more. These are the most famous, but no one is immune from others. Therefore, we don’t get carried away. If we can see these diseases externally, since it’s hard not to notice anorexia, you literally turn into a skeleton with skin before our eyes, then other diseases can only be seen from the inside. Now there is no longer an ideal of women who have skin and bones. More and more people are striving for a beautiful toned body, without fanaticism for losing weight. Anorexia goes back to the distant past and is much less common. Mental disorders begin to appear, which outwardly may be invisible.

Girls who strictly follow proper nutrition and go in for sports are accustomed to the ideal. They like how they are praised by others and if something does not work out for them, then they are afraid to ask someone for help. They cannot show themselves weak and do everything themselves. Today or tomorrow you will start to get better. You will control your weight, and your control measures will become tighter. You will reduce the calorie rate, and apples and water may remain from the allowed products. Breakdowns are inevitable here, after them you will blame yourself, then you will break down again and feel guilty again, and so on in a circle. And at first everything was fine, you weighed the food and divided it into portions. We made ourselves permitted products and excluded harmful ones.

Of course, you can add permitted products yourself, but do it consciously. There is a lot of information on the Internet now, there are also online consultations of doctors. Read books on this topic, you can also find them in electronic form on the Internet. Find a good specialist and make an appointment with him. Look for different ways information, do not stop. After going through all the stages of proper nutrition, you will understand what is common with healthy eating he has nothing. Getting happiness from satisfying hunger, and not when you need it on a schedule, looking at food you do not count calories, you are not afraid to eat something that does not fit in daily allowance, separating food into healthy and not healthy, forgot about food in containers and recipes for only the right products. You live and rejoice, you have no guilt. Your workouts are a pleasure, and not because you overeat and feel guilty.

Remember if you are on the right diet

1. Counting calories and weighing food is fine, as long as you don't get into it. A month is enough for you to figure out the amount of food you eat. Just don't become a fan of it, everything is good in moderation.
2. What will give you the right nutrition? No studies have shown the benefit of eating smaller meals. One doctor after another says that snacking often can lead to diabetes.
3. You don’t have to strictly forbid yourself, because it is known that the more you forbid yourself, the more you want it.
4. We all know that from junk food you need to refuse, but only with the mind. Without extremes, it is not necessary to become a constant purchase of bars, cookies and all sorts of healthy food products.
5. We want to eat - we eat. Don't wait for the signal that it's time to eat.
6. Eat slowly, chew well. We remove the phones, do not turn on the TV, with them you will eat more than expected without noticing it. Without them, you will get a feeling of satiety faster.
7. No need to turn food into a cult and counting calories. The body will outwit you and take as much as it needs.
8. A healthy and fit body is what you should remember. Turn on your head, try to balance the food you eat and your reflection in the mirror.
9. Come to an understanding of what nutrition system is right for you and stick to it all your life. So that your body, mind feel in mutual understanding.
10. Listen to your body. You don't have to control everything.