Proper nutrition

Recently, the topic of proper nutrition has become more and more popular. And this is not at all surprising, because natural beauty has confidently entered fashion, the manifestation of which is possible only with the correct daily routine and diet. Having overpowered yourself in nutrition once, you simply cannot stop, since you will feel a significant, and most importantly positive, difference both in your well-being and in appearance. So, today is the topic of proper nutrition.

The essence of proper nutrition

First of all, the essence of proper nutrition, of course, lies in the complete exclusion of all harmful foods from the diet. Just do not try to do it all at once and in one day - it will still not work, but the mood will drop. Start by gradually reducing the amount of unhealthy foods and foods, then everything will go easier from a psychological point of view. Start with fast food first, then fried, fatty, smoked, etc. It is not recommended to completely exclude fried and other things from your diet (except for fast food and cola). Let it be a little, but a part will remain present. This is due to the fact that the body does not wean from it. Otherwise, if sometime in the future you have to eat something of this, then the body may simply reject the food.

Proper nutrition includes a meal plan. Eating a little is useful, you also need to eat at the same time. Designate in advance the period in which the meal will be made and try to adhere to it as much as possible. Then your body will work like a "clock".

You need to eat often (about 5-6 times a day), but in small portions. This will allow you to constantly feel full without stretching your stomach.

Have dinner no later than 2 hours before bedtime. It doesn't have to be six in the evening. If, for example, you go to bed at 12 at night, but the last time you need to eat is no later than ten in the evening. At the same time, do not forget that dinner is the "lightest" food, just like the portion. Eat so that the total time between breakfast and dinner is 12 hours.

40% of the total diet should be fruits and vegetables. They contain a lot of vital vitamins and minerals, as well as fiber, which regulates the functioning of the gastrointestinal tract and monitors intestinal cleanliness.

Try to include cereals for breakfast. They are nutritious and very healthy. And the absorbents included in their composition also help cleanse the body, and this is a beautiful figure and clean skin!

Don't neglect nuts, legumes and seeds, which are high in fiber, unsaturated acids and potassium. Eat them, preferably without salt, and nuts only raw.

Fermented milk products should be present on your table every day - this is the basis for healthy bowel function and maintaining its microflora.

The body should receive at least 60 g of protein daily. It can be extracted from animal products such as meat, eggs, milk, etc. Lean on fish - a rich source of phosphorus.

Monitor the water-salt balance. You need to drink at least 30 ml of water per kilogram of weight per day.

Fall in love with dried fruits, if before that you treated them coldly. They will be invaluable.

The number of calories per day, with proper nutrition, should not exceed 2,000.

Discard white bread in the direction of gray. It is desirable that coarse flour is used in its manufacture.

Separate food

Supporters of separate nutrition adhere to the rule that not all products are combined with each other. And there is a grain of truth in this. For example, tomatoes and cucumbers, contrary to their usual use in tandem, are not very compatible with each other. Of course, after eating them, no one will run to the toilet, but they can cause increased gas formation. Therefore, it is better to try to eat them separately with a small gap. It is also worth mentioning that if you dig deeper, your head can go spinning. Each specialist has his own opinion about separate food. Some people consider the same products to be compatible, while others, on the contrary. Get ready to learn all the basics from your own experience.

When two incompatible foods end up in the stomach at the same time, it is difficult for the body to digest them, and not oxidized proteins and carbohydrates are sent to fats. The time interval for a safe meal of "assorted" food is 2 hours.

By consuming exclusively compatible products, you make your stomach easier to work with. It helps to normalize metabolism.

You can see product compatibility in the table below. Select two products, one at the top and one on the side, at the point of intersection, look at the number, and then its decoding. For example, sauerkraut and meat are marked "5" - this indicates a high degree of compatibility. While meat and pasta have a compatibility level of "1", which is very bad.

How to eat right

Ideally, the maximum amount of food on your table should be prepared or grown by yourself. Unfortunately, on the shelves of shops, both vegetable and grocery stores, there are a lot of goods treated with chemicals or grown with their use. And this is already wrong. There will be an illusion that you are eating healthy food, thereby killing yourself on the sly.

But even among so many pesticides, you can find decent food. But it is problematic to detect it "by eye". It will be useful to purchase a nitrate meter. With him, you can go to shops and markets, checking the amount of harmful substances in vegetables and fruits.

For breakfast consume 60% of the daily value of carbohydrates, 30% protein and 20% fat. For lunch, be sure to eat the first and second. Dinner is the lightest, low-calorie.

If you want to eat right, learn how to make a menu. Determine the duration yourself, but according to experience, a week is considered the most optimal period. There will be an opportunity to purchase everything you need on the weekend. Try to eat freshly prepared food, it contains the maximum amount of nutrients. Upon subsequent heating, they can be lost and the food itself loses its original taste.

Read the nutritional literature written by doctors. Do not take books by unknown authors or those who are far from medicine. This will save money and preserve precious health.

Proper nutrition: breakfast

Breakfast is the most important element of a healthy diet. It has been scientifically proven that people who neglect their morning meal are 4 times more likely to be obese than those who eat in the morning. It helps to start the metabolic process and is very important for those who who wants to lose weight without harm to health and diets. Skipping breakfast means a 30% lower metabolism.

Someone is looking for reasons why he does not eat in the morning, but someone just does. No time? So you don't need a lot to cook it. We bring to your attention examples of several breakfasts that are prepared quickly and at the same time are very healthy and nutritious.

Protein breakfast

A protein breakfast can be used if you want to tidy up your figure. Proteins are very beneficial for muscles and are simply indispensable for physical activity.

• An omelet or scrambled eggs cooked in the usual way is just that. You need to cook in sunflower or olive oil, but not in margarine! In addition, you can eat green peas, bell peppers or tomatoes.
• Cottage cheese, to which a spoon is added honey with your favorite berries - does not require cooking at all, but tasty and healthy.
• A soft cheese such as ricotta with a spoonful of jam.

It is not advisable to eat meat for breakfast, since the gastrointestinal tract is just beginning to work, and this food will be very heavy for him.

Breakfast on carbohydrates

Carbohydrates are a source of both physical and mental energy. Therefore, with intellectual activity, it is better to give preference to him.

• Porridge comes first! And among them the leaders are oatmeal and buckwheat. Cooked in water or milk - it doesn't matter, they will not lose their useful properties anyway. But millet, corn, pearl barley and other cereals do not lag behind (with the exception of semolina). Slow carbohydrates provide energy for at least 4 hours, which is just enough until lunchtime.
• Fruit salad. Of course, this option is more suitable for the summer period. In winter, making it more problematic. But if possible, you can have breakfast and an assortment of fresh fruits seasoned with natural yogurt without additives.

This is just a small example of what you can eat in the morning without spending a lot of time on it. As an assistant, you can purchase a multicooker that will work in a delayed mode, preparing, for example, porridge for your awakening.

Proper nutrition: lunch

In today's world, where the employment of people simply crosses all boundaries, it is difficult to find time for a full meal. But, as mentioned earlier, it must necessarily consist of dishes of two categories: the first and the second. Carrying such portions from home is difficult, but possible. To do this, you need to purchase special food containers with division. Or, if you don’t find, two containers with tight lids.

If there is a canteen next to work, then it is better to go there for lunch. There you can enjoy a fresh soup and a main course. Only in the dining room, and not in McDuck and the like.

Proper nutrition: dinner

As the famous proverb says, "... give your dinner to the enemy." It didn’t come without a reason. By the evening, the body, like you, wants to rest, it prepares for sleep and it can no longer overpower heavy food. Try to compare for yourself. You worked all day, came home exhausted, all thoughts are only about the soul and the bed. But that was not the case, you are forcibly forced to unload the coal cars. How do you like this alignment? Your body feels the same when, instead of a light meal, you eat plenty of fatty and heavy foods.

Remember, it's best to stay hungry at all, eat whatever comes handy for weeks. Carbohydrates cannot be eaten in the evening, in addition to the figure, this will negatively affect the state of the gastrointestinal tract. Dinner may include small amounts of fiber and protein.

It can be fish with vegetables, boiled chicken breast, unsweetened fruits or vegetables, protein omelet (the same omelet, only yolks need to be removed before frying), etc.

Snacks on the right diet

Snacks are needed in order not to feel exhausting hunger in the intervals between main meals. Snacks also need to be done at the same time. You will determine it for yourself on your own, based on personal preferences and basic routine.

A snack for that and a snack that should be low-calorie and nutritious just enough so as not to interrupt the appetite for lunch or dinner, for example.

As a rule, fruits, vegetables, nuts, slices of cheese, natural yogurt, kefir, dried fruits, etc. are chosen for the role of "support". It is very convenient to take them with you to work or on the street, to places where you need to replenish energy reserves without spending time.

And remember, no chocolates, sandwiches and other pests!

Meal menu for the week

As mentioned earlier, the menu should be designed based on personal preference, based on the rules for the distribution of proteins, fats and carbohydrates. We will give an approximate weekly menu. You can stick with it, or make up your own.

Monday:

• in the morning muesli or oatmeal;
• borscht and cottage cheese casserole for lunch;
• for dinner, poultry meat with fresh vegetables.

Tuesday:

• millet porridge seasoned with raisins;
• chicken noodle soup and fruit salad for lunch;
• stewed fish with rice and vegetables for dinner.

Wednesday:

• morning oatmeal (in water or milk - optional);
• cabbage soup with bread and cottage cheese casserole for lunch;
• stew with vegetables for dinner.

Thursday:

• for breakfast, millet porridge seasoned with honey;
• for lunch, ear and potato casserole with broccoli;
• for dinner, steamed chicken cutlets and vegetable salad.

Friday:

• barley porridge with dried fruits for breakfast;
• borscht and cottage cheese casserole for lunch;
• fish with rice and fresh vegetables for dinner.

Saturday:

• muesli in the morning;
• green soup with whole grain bread and rice baba with fruit for lunch;
• baked meat with vegetables for dinner.

Sunday:

• scrambled eggs with bread and cheese for breakfast;
• buckwheat and meatball soup, cottage cheese cake for lunch;
• meat stew with vegetables for dinner.

Proper nutrition: a menu for every day

When composing a menu of proper nutrition for every day and sticking to it, try not to forget about the following:

• Never overeat. Leave the table a little hungry. Remember, the volume of your stomach is the palms folded together in a "bowl". All that is from above is an overabundance. The feeling of "imaginary" hunger goes away in 10-15 minutes.
• Eat slowly, chewing each bite thoroughly - this way the food is better absorbed, and you will quickly fill up with a small amount of food.
• Don't eat when you're angry or sad. This is emotional hunger - you can't encourage it!
• The optimal interval between meals is 3-4 hours. Try to avoid omissions.
• Eat breakfast no later than 2 hours after waking up, and it is better to arrange lunch between 13 and 15 hours.
• Sometimes, thirst can be perceived as hunger. Therefore, if the opportunity arises, drink a glass of clean water and check if you really wanted to eat.

Try to adhere to these simple rules and you will notice how your body will transform in a short time.

Proper nutrition for weight loss

The main reason people put on extra pounds is because they neglect their own diet. The indiscriminate eating of everything that comes to hand, in huge quantities, cannot pass without leaving a trace for the figure. The body can hold on for a month, six months, a year, but then the metabolism is disrupted and it begins to lose ground. On the sides, stomach, legs, impartial fat appears, once appetizing places are overgrown with cellulite and self-loathing arises.

Wise ancestors have always repeated: "a wedge is knocked out by a wedge" and were 100% right. If the reason for the weight gain and increase in size was nutrition, then you need to return everything to square one in the same way. Not diets, but proper nutrition that will be balanced. You should not wait for super fast results, and the figure was not lost in one day. But you need to know that the forms returned in this way will not disappear, and the work will not go down the drain.

Everything that is written above can be used both for those who are satisfied with their body and health, but want to start eating right, and for those who want to change their figure for the better.

Attention, proper nutrition will help you lose weight only if the cause of excess weight is in disorderly meals. If the violations are caused by third-party diseases, then first you need to cure them, and only then engage in weight loss. Get diagnosed by a specialist, and then make a decision.

Proper nutrition recipes

With how to eat right, now it doesn't hurt to learn a couple of three-point recipes for dishes that are suitable for a balanced diet. To this end, we suggest that you familiarize yourself with the video, which shows three recipes: for breakfast, lunch and dinner. They are very simple and this makes it even tastier.

Believe in yourself, set a goal for yourself and boldly go towards it no matter what. Remember, at the finish line you will find an attractive, radiant with health and full of energy lady - this is you, leading a healthy lifestyle!