This is not a diet: the principles of correct nutrition, menus and recommendations of experts

Useful nutrition is called the healthiest way to lose weight. The essence of correct nutrition, a menu for a week, a list of products allowed for each day, dietary advice.

Adequate nutrition

The adequate nutritional system implies a special food intake organization full of all vitamins and substances necessary useful for the body.

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

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

"Useful nutrition is not a diet, since it has no contraindications.

What is the advantage

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

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

From where to start

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

The second phase of the transition will be the habit of having breakfast. Many people do not attribute 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 the products harmful from the diet, simply start in small: for example, in the first two weeks to refuse only white bread and chocolate.

"For people who pass only to correct nutrition, I do not recommend starting immediately with the control of the level of protein, fat and carbohydrates. First of all, you should pay attention to calories: you can eat everything, but taking into account the recommended caloric contentdiet.

Basic principles

To adhere to correct nutrition, it is necessary to know its basic principles:

1. Regular meals (every three or four hours). The stomach will absorb food better if it enters the body in clear periods of time. As soon as a person dies of hunger or passes lunch or dinner, the stomach perceives any meal like the last and refers as many reserves as possible in case of another hunger.
2. Due to the fact that the rhythm of each life is individual, it is necessary to take into account your daily routine when filling in a daily diet. For example, it is more difficult for an employee to distribute all meals, as it needs to adjust the time of dinner for a common break.
3. Don't drink a lot of water during food. The liquid increases the volume of the stomach, due to which the food is worse.
4. Reduce the use of low -fat products. The 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 emotion, because food should first give energy and not solve psychological problems.
6. Eat as much as possible of natural products, fruit and vegetables.

"Another important rule for the transition to useful meals is to interrupt food meals in front of TV or reading. No matter how much the person is busy, you have to take a short break for 10-15 minutes. This approach will allow youDo not eat too much, "said Julia Pigareva, head of the clinical dietary of the Department of the Hospital that takes its name. V.

Compilation of the diet

When filling in a diet, it is necessary to consider the amount of proteins, fats and carbohydrates necessary for the body. At the same time, there is no universal menu: each person constitutes a comfortable diet for useful foods. For example, with an active lifestyle, it is possible to add multiple protein products, with sedentary, to reduce the amount of carbohydrates and poorly absorbed fats (more often animal origin).

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

"Do not forget the balance of the diet in the qualitative and quantitative composition. Modern nutritional recommendations daily distinguish 5 food groups that should be present in the human diet: fibers, carbohydrates/complex cereals, proteins, fats, dairy products -Casearies from vegetable raw materials.

Recommended products

To adhere to correct nutrition, it is necessary to know which products are considered useful and which of them can be included in your diet:

1. Vegetables (cabbage, cucumbers, tomatoes, chilli pepper, beets, carrots and so on) in cheese, cooked shape, boiled shape and low -calorie fruit (apples, oranges, mandarins and others)
2. All types of edible mushrooms
3. Salad of leaves, any vegetables, spinach, acetosis
4. Tea and coffee without sugar and additives
5. Drinking non -cardiac water
6. Meat (lamb, turkey, veal, beef)
7. Fish (trout, herring, cod and so on)
8. Egg and acid products -Milk (preferably homemade and not solid)
9. Wholemeal cereals in small portions, in addition to Semolina, quick porridge and white rice
10. Walnuts (one or two small handfuls a day)

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

What is impossible

Despite the fact that adequate food does not have clear prohibitions, there is a list of products that should not be included in the diet:

1. Vegetable oil (only two tablespoons are allowed per day)
2. Mayonnaise
3. Smoked meats, sausages, sausages and sausages
4. Meat and canned food
5. Refined sugar
6. High -level fruits and berries, such as banana, grapes, dates, watermelon, melon
7. Put in shirt and jams
8. Sweet and pastry (desserts, chocolate, cakes and so on)
9. Oven products
10. Fast food and semifinite products
11. Carbonate and alcoholic sweet drinks, only one glass (250 ml) of dry red wine is allowed

"For example, sugar and alcohol reduce the sensitivity of fabrics 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 resistanceIt is dangerous for health.

Caloric food content

The entire adequate nutrition system is based on the calculation of calories, so it is very important to calculate the high individual speed for the day for all the products included in the diet. The final result will depend on the objectives 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 around 2000, for men - about 2500 kcal).

The high calorie products, as a rule, are excluded from the menu, leaving space more useful for the body.

How to make a menu for a week

When filling in a menu for a week, it is important not only to calculate the high speed necessary for the day, but also to observe the ratio between nutrients for each meal (proteins should be 25-35 percent of the total; fat -25-35 percent;

According to a consultant for the correction of the weight and psychology of food behavior, Sergey Gerasimov's fitness expert, the most global meal of food is lunch, since it should saturate our body as much as possible for full work during the secondHalf of the day prevent excessive consumption in the evening.

The second largest should be breakfast that will slow down the body after sleep and load the primary energy for the first half of the day. Less voluminous: saturated dinner of fiber, vitamins and proteins, filling the body of useful substances and construction material for recovery. To prevent a strong feeling of hunger and, consequently, to eat too much in the main meals, it is also necessary to include two small snacks in the menu.

The example options may appear as follows:

Menu for women

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Porridge of oats in milk, sugar -free tea	Stopped chicken breast with boiled buckwheat	A glass of yogurt without additives	Milk omelette of two eggs with fresh vegetables
Tuesday	Cheesecakes with a spoonful of sour cream, sugar -free coffee	Baked fish with vegetables and vegetable salad	Fruit Tagliamento, Yogurt drink without additives	Boiled egg and a fruit to choose from
Wednesday	Fruit salad with dressing for yogurt, kefir glass	Steam cauliflower, boiled beef	Two apples	Chicken breast salad and boiled vegetables
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, a grapefruit or orange	Cheese Cottage with a spoonful of natural honey
Saturday	Porridge Mile on diluted milk, sugar -free coffee	buckwheat soup, cooked fish cutlets	Tost with tomato and cottage	boiled chicken fillet with vegetables, tea
Sunday	Oat porridge with pieces of fresh fruit, cup of tea	Gulyash with an outline of boiled potatoes	Tost with tomato and cottage	boiled chicken fillet with vegetables, tea

Menu for men

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	oatmeal in milk, just squeezed orange juice	stewed chicken breast, boiled buckwheat	Wholemeal bread with cheese, a glass of yogurt without additives	Three eggs with vegetables and herbs on milk of three eggs
Tuesday	Homemade cheese sums with sour cream and walnuts, sugar -free tea	Red fish in the oven, spaghetti	Kefira glass, whole wheat bread	Boiled egg and orange
Wednesday	Porridge multicarp in milk with a mixture of walnuts, sugar -free coffee	Bovine meat and cabbage of broccoli for steam	Boiled egg and apple	Stewed chicken breast, vegetable salad, sugar -free green tea
Thursday	Fresh fruit of cottage cheese, cup of tea	Soup with red beans and meatballs, baked vegetables	A handful of dried fruit and a glass of milk in the fermented oven	Baked trout with tomatoes and full rice
Friday	Porridge of oats in milk, sugar -free coffee	Boiled beef, stewed cabbage and vegetable salad	Boiled egg and a grapefruit	Cheesecakes with sour cream, a cup of green tea
Saturday	Cottage cheese saucepan with fresh fruit, a glass of kefir	mushroom soup, stewed courgettes	Fruit salad with dressing for yogurt	Cheese cottage with sour cream and walnuts
Sunday	Mile porridge on milk with dry apricots and walnuts, sugar -free tea	Boiled veal broccoli, stewed	A apple and a glass of yogurt without additives	Sourcers with sour cream, Kefir glass

Menu for the child

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Porridge of oats in milk, a banana, cup of gloomy	lentil puree soup, steam beef cutlets, boiled buckwheat	Fruit salad with yogurt and a glass of milk	Cottage pudding with raisins
Tuesday	Cheesecakes, a handful of walnuts, an apple, tea	vegetable soup, white baked fish with pasta	Sanny pudding and 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, a fruit to choose from	Stewed chicken pamante, vegetable salad
Thursday	Cottage cheese saucepan with fresh berries, tea	Fictor soup, mashed potatoes	A handful of dried fruits, a glass of fermented	White baked fish with tomatoes, full rice
Friday	Porridge Multicarp in milk, Sandwich with oil, cocoa	chicken broth, boiled veal with colored cabbage and vegetable salad	Fruit salad with dressing for yogurt, glass of milk	Omlet of two eggs with vegetables and herbs, green tea
Saturday	Cheese cottage with sour cream and homemade jam, an apple, tea	Mushroom Cream-Sup in milk, boiled chicken breast, stewed courgettes	rice pudding and a fruit to choose from	Red fish in the oven, cucumber salad and tomatoes
Sunday	Porridge Mile on milk with pumpkin, sandwich with butter and cheese, freshly squeezed orange juice	Kurin soup with noodles, mashed potatoes	Fruit salad with yogurt, kefir glass	Sources with sour cream, green tea

Help the body in the passage 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. Fix a clear goal. For example, lose weight of five kilograms or increase the overall level of health or earn body weight.
2. Before going to the shop, write a list of products. So it will be more difficult to take excess and harmful.
3. Cook the dishes so that they seem attractive when they need. If the food is appetizing and tempting, the body will learn it better.

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

The weight consultant recommends respecting the balance between harmful and useful products. A strong exclusion of your favorite food inevitably brings to failure and leads the body to a state of stress. To avoid this, one day a week it can be distinguished for "damage" and enjoy them or gradually exclude from your menu, 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 the products from the category in the menu can lead to a series of excess weight and a deterioration of health.

How to lose weight, eat healthy food

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

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

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

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

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

How much you can fall

Useful nutrition does not guarantee the care of extra -time kilos 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 you lose weight, since the less the nervous system affects.

If you adhere to the appropriate feeding for the month, you can fall about 4-6 kg. The exact numbers will always depend on the individual characteristics of a person (sex, age, initial weight, lifestyle).

The opinion of the experts

Many experts in dieticians and nutrologists consider this safer energy system when they lose weight for the human body and the most effective to maintain the general state of health.

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

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