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Good and proper nutrition is considered the key to preventing health problems. Therefore, it is important to know what is possible and what is not recommended to include in the diet. In addition, in order to avoid various diseases, it is necessary to observe the basic ones.

Basic principles of healthy eating

Healthy eating is based on the following principles:

A fist-sized portion is considered optimal for a person. This principle helps to stabilize the balance of hormones, regulates appetite.

The inclusion in the diet of a variety of products, which also include useful trace elements and.
Hygiene of eating thorough chewing, leisurely).
Avoidance of overeating.

For proper nutrition, it is important to adhere to the consumption of the required amount of water. This is an important factor normal activities human body. Daily dose water should be at least two liters. It is recommended to start the morning with a glass of water. This contributes to the normal functioning of the gastrointestinal tract. To prepare for the assimilation of food, it is also recommended to drink a cup of clean water before eating. However, food should not be washed down, as this provokes a decrease in production. gastric juice and therefore slows down digestion.

Nutrition before training

So, in the diet pre-workout nutrition necessary:

1. Enable:

Proteins;
- carbohydrates.

2. Exclude:

Fats (or no more than 3 g).

Carbohydrates in pre-workout nutrition necessary to provide the muscles and brain with energy. During training, the "fuel" is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).

Squirrels in pre-workout nutrition will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.

Fat in the diet before training should be absent, because it slows down the work of the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and burping during exercise.

The best pre-workout meals:
- poultry meat (turkey, chicken breasts) with coarse bread or rice;
- low-fat steak with potatoes;
- egg white omelette with oatmeal.

The calorie content of food before training should be normal, as well as at other times. bulk food ( big portion salad or a bowl of soup) is better to eat an hour or two before training, so that it has time to digest and the stomach is empty. More solid food(half a bowl of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will think better, and you will be able to train more intensively. The effect of coffee before training lasts approximately 2 hours. Immediately before training, it is better not to eat anything, as physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). AT last resort, if you are very hungry, you can drink a glass of protein shake or milk.

Drinking regimen during exercise

The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense exercise depresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst
- dry mouth,
- dry or even chapped lips,
- dizziness,
- fatigue,
- headache,
- irritability
- lack of appetite,
start drinking water immediately and stop exercising for a few minutes until symptoms subside.

Drinking mode Next: Drink a glass of water right before your workout and drink a little every 15-20 minutes during your workout. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60 g of carbohydrates per hour should come from them. More than 60 g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not store-bought. It's safe to say that all purchased juices, even those sold labeled "100% juice without added sugar", are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. by the most best juice is a freshly squeezed orange, diluted with water in a ratio of 1:1.

Nutrition after training

You need to eat immediately after training, preferably in the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the workout loses all meaning - as a result, NOTHING IS TRAINING, fat will be burned a little, and that's it, but there will be no increase in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the so-called post-workout (anabolic) window is opened in the body for the consumption of proteins and carbohydrates (but not fats). Everything that will be eaten during this period will go to muscle recovery and growth. muscle mass, not a single calorie from food will go to fat. It is very important.
Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You need to achieve a spike in insulin levels, with its anabolic and anti-catabolic (helps build a net muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume approximately 1g of carbs from juice for every pound of IDEAL weight. Cup grape juice contains 38 g of carbohydrates (155 kcal), and a glass of cranberry contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food, not containing fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to load up on proteins. Best in powdered protein drink form. In this way, protein synthesis in muscles after training will increase by 3 times (compared to starvation). So bring a bottle of protein powder and juice shake with you if you're exercising outside the home, and drink it all at once as soon as you stop exercising. The amount of protein from the powder should be 0.55 g per kilogram ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.
If it is possible to eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein food can be determined very simply: it should fit in your palm. Since post workout nutrition there is only one important goal - to contribute to the growth of muscle mass as quickly and efficiently as possible - then fat should not be contained in this meal at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein food should be lean, i.e. if the chicken is breasts, not legs. If eggs, then only proteins. Beef and pork should be avoided as they are always very fatty, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.
After training, within two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and everything chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen in the muscles and liver and using protein for muscle repair. So if you train in the morning, endure 2 hours, and only then drink the real one. strong coffee. A cup of coffee before a workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decafinized counterparts.

Workout and nutrition for weight loss

Drinking and eating regimen before and after training for weight loss

If you want to lose weight, namely lose weight, and not build muscle, pull yourself up, etc., then:
- 5 hours before training, do not eat proteins,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training stop drinking,
- during training, it is DESIRABLE not to drink,
- an hour after training do not drink,
- 3 hours after training do not eat.
The results will be tangible.

2 week fitness diet

Fitness diet involves five meals a day.

With an average calorie content of about 1400-1800 calories per day, such a diet provides safe weight loss. An exemplary fitness diet contains little fat, more carbohydrates and protein. When following a diet, you need to drink up to 2 liters of fluid per day. Even if your weight increases on the scale, it's okay, it means that you are losing fat and gaining muscle. Do not rely entirely on the scales. The main thing is how you look when looking in the mirror, and changes can also be judged by clothes. If you cannot eat strictly on a diet, then try to count the calories you eat and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in nutrition, they contribute to body fat!

Fitness diet menu

1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g oatmeal, 1 cup orange juice, 50 g fat-free cottage cheese.
Lunch: fruit salad, fat-free yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: baked potato, fat-free yogurt.
Dinner: 200 g of stewed fish, salad, apple.

2nd day
Breakfast: 100 g muesli, 1 glass skimmed milk, 2 eggs, some fruit.
Second breakfast: 1 glass carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low-fat yogurt, fruit.
Dinner: 150 g of fish, 1 cup of boiled beans, salad (optional with low-fat salad dressing).

3rd day
Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg scrambled eggs.

Lunch: 200 g fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 g turkey, 1 cup corn, salad.

4th day
Breakfast: 1 grapefruit, 100 g of hercules, 1 glass of milk.
Second breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, 50 g rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 g beef, a cup of corn.

5th day
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita, 100 g turkey, apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.

6th day
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.

7th day
Breakfast: an apple, an omelet from 2 eggs, 100 g of buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, mixed vegetables (corn, carrots, peas).
Snack: yogurt, 100 g of rice.
Dinner: 150 g chicken, vegetable salad.

8th day
Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs.
Second breakfast: 70 g of rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Snack: yogurt, apple.
Dinner: 120 g of beef, vegetable salad.

9th day
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice.
Second breakfast: banana, cottage cheese.
Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice.
Snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.

10th day
Breakfast: 1 cup blueberries, 100 g oatmeal, scrambled eggs.
Second breakfast: 100 g fat-free cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Snack: low-fat yogurt, orange.
Dinner: 100 g of fish, vegetable salad.

11th day
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice.

Lunch: 100 g rice, 200 g squid.
Snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.

12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita, salad.

Dinner: 120 g beef, 100 g broccoli.

13th day
Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g of turkey in pita, boiled corn on the cob.
Snack: fat-free yogurt, apple.
Dinner: 150 g of fish, vegetable salad.

14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
Second breakfast: banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Snack: yogurt, peach.
Dinner: 150 g river fish, vegetable salad.

E that diet is exemplary sample how you can eat. It should be noted that all the aforementioned dairy products are necessarily fat-free. Beef, chicken, turkey, fish, seafood - boiled or stewed (in extreme cases, if you are not eating at home, grill). Also keep track of the amount of fruit eaten, give preference to citrus fruits, green apples. It is advisable to use brown rice, natural juices.
Diet means regular exercise!

The human body works according to its internal clock, which experts call daily biorhythms. Each of us has his own schedule, but there are general patterns. What is good for us in the morning, in evening time can cause problems. The same food eaten in different time, affects the body differently! If you want nutrients to be fully absorbed and not stored "in reserve" in various places, remember when it is better to eat certain foods!

Sweet yogurt with fruit slices, kefir or fermented baked milk - not best ideas for breakfast. When you're hungry, level of hydrochloric acid in the stomach is high, and the lactic acid contained in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.

Best time: Dairy products are best eaten after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. To beneficial microflora settled the intestines and strengthened health, it needs favorable conditions.

Potato

Mashed potatoes for dinner are as unhealthy as they are. fried potatoes. All because this vegetable has a high glycemic index. Potatoes are fast digesting and provide energy, but soon make you feel hungry. But ahead - all night! And if you combine potatoes with fats, it is fraught with weight gain.

Best time: Experts advise eating potatoes for breakfast. Because it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easy to digest and prevents constipation. In addition, potatoes have a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.

White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet, or just dreaming of losing weight, you might want to cut it out for dinner. So that at night you don’t have to run to the refrigerator for something tasty, but terribly high-calorie.

Best time: Rice is good to eat in the afternoon - for breakfast or lunch. You will get a boost of energy to complete current tasks and you can safely go on business. And if you know that you won’t be able to snack in the next few hours, combine rice with protein food - for example, a slice of fish or meat.

Apples

Apples and other fruits containing fruit acids should not replace the main meal. They still will not satisfy hunger, but they will play a notable appetite. Eating fruits on an empty stomach will increase the acidity of the stomach, which can lead to discomfort, pain and cramps.

Best time: Apples - perfect food for snacks planned between main meals. They contain pectins, which improve performance digestive tract and speed up digestion. And there are a lot of vitamins in liquid apples!

If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, in view of high calorie and nutrition seems the best option supper. But this is only at first glance! If you eat bananas on an empty stomach, due to high concentration magnesium it can lead to indigestion.

Best time: The ideal time to eat bananas is after a meal. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after physical activity. Athletes often resort to it to close the "carbohydrate window" after sports.

nuts

Nuts are well known healthy fats, protein, fiber and others nutrients. Together, they help prevent heart disease and keep you feeling full longer. But eating nuts at night is a bad idea as it can lead to weight gain.

Best time: If you don't want to dial overweight, eat nuts throughout the day as healthy snacks. In doing so, take into account the overall daily calorie content, you should not exceed your limit.

Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from evening menu. They contain pectin and oxalic acid, which can cause indigestion, bloating, and disrupt your sleep.

Best time: But eating tomatoes for breakfast is not only tasty, but also incredibly healthy. Due to the fiber content, tomatoes improve digestion and speed up metabolism.

Meat

Meat and products from it are very nutritious, but such food is heavy for the stomach. Experts note that it takes at least 4-6 hours for the body to fully assimilate meat. If you use it regularly large quantities for dinner, this can result in indigestion and problems with the gastrointestinal tract.

Best time: Meat is the perfect food for lunch. It contains a lot of iron and protein, which help relieve fatigue, increase efficiency and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of recovery and growth of muscle mass.

When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be used in moderation.

Best time: You can afford sweets in the morning as a dessert. Replacing them with the main meal is a big mistake that can be fatal for your figure.

Dark chocolate

15-25 grams of dark chocolate a day helps lower cholesterol, control arterial pressure, improve blood circulation and increase brain performance. Besides, dark chocolate affects appetite, making us feel full a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge in them.

Best time: Dark chocolates seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful boost of energy and improve your mood. What else do you need for a productive day?

Pasta as a side dish for dinner is delicious food, but high in calories. But if you can afford liberties with your diet, you don't have to give it up. After all, such products are useful!

Best time: The fiber found in durum wheat pasta is required by the body to normal operation digestive organs. And the low glycemic index typical of durum varieties is optimal for people with diabetes.

Buckwheat

Buckwheat is often called the favorite cereal of women. This complex carbohydrate makes the body spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of all those who lose weight.

Best time: You can eat buckwheat at any time, the only exception is at night. By evening, the body's metabolism slows down, so even healthy food at this point is undesirable.

Expert comment

Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, next time eating can take a long time.

What if you don't feel like eating breakfast?

After waking up, drink a glass of water, you can diversify it with additives such as ginger, lemon, honey, mint, cucumber.

Water will help prepare gastrointestinal tract to work, and after a while you can start breakfast.

Eat slow carbohydrates in the morning. This is the majority of vegetables, legumes and cereals, as well as hard fruits. Blood sugar levels will change slowly, and you will stay full for a long time, which will avoid snacking or not always appropriate feeling of hunger at a meeting.

Eat sweets before noon

Sweet tooth should choose a time for treats up to 12 days. The fact is that fast carbohydrates, and these include sweets, quickly change the level of sugar in the blood, instantly give energy, which just as quickly leaves within two hours. You can use fast carbohydrates when you need a quick energy replenishment.

Be mindful of fats at any time of the day

Fats should be chosen not by the time of consumption, but by their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats found in foods such as fish, vegetable oil, meat, nuts, avocado, hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.

Distribute your protein intake evenly throughout the day

Protein is spent on the renewal of body tissues, replenishes important amino acids. Fractional protein intake throughout the day will help maintain satiety. Proteins include meat, fish, eggs, lean varieties cheeses, dairy products, legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window for 20 minutes. And at this time it is recommended to eat dishes from chicken or lean meats, scrambled eggs or boiled egg, dairy.

Foods to eat at the right time:

Cortisol is a key hormone in our daily cycle that helps our body wake up and fall asleep. When the necessary rate of cortisol is produced, then the body feels completely awake. In the morning, this hormone is at highest level and therefore a cup of coffee in the morning suppresses its production, as the body receives caffeine to replace it. Typically, cortisol production is from 6 to 9 am, and the peak is at 8-9 am. It is better to drink coffee after its decline, that is, at 10 o’clock, and preferably after 2 o’clock, when fatigue is strongly felt after an early rise.

Legumes

It is best to consume them during dinner 3-4 hours before bedtime. They have a lot useful fiber and vegetable protein that are important to the body. But in the morning or in the afternoon - this is not the most best view carbohydrate food due to possible flatulence and swelling.

The main dependence on insulin is that it is produced by the body and fights sugar better in the morning. Sugar also gives us a boost of energy, which is better spent during the day, and not before bedtime. If you have eaten sweets, then most often there will be a desire to move more, and not go to bed. This may be one of the reasons for poor and interrupted sleep.

Alcohol

Alcohol has the same effect on the body as sweets. Additionally, the risk of overeating is high, and all excess food that is more than your basic calorie intake is likely to be deported to fat stores.

Fresh juices

You should not drink on an empty stomach. The acids and oils found in fruits irritate the stomach lining, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process starts, and the ulcer is not far away.

The desire to lose weight is familiar to many girls and for this purpose a variety of techniques can be used. To bring the weight back to normal without regaining the lost weight, you need to know what you can eat when you lose weight and minimize the use of harmful foods.

Approved Products

To lose extra pounds, you need to know what to eat when losing weight. Below are products that will not only help in this difficult matter, but also bring great benefit for the whole body:

Eggs. They can be eaten with almost any diet, saturating the body. necessary quantity a protein that is directly involved in the process of building cells. However, the yolk contains a lot of fat, so it is recommended to eat no more than one egg per day.
Apples. These fruits are rich in iron, vitamins, fiber and antioxidants. Apples help to normalize the functioning of the intestines, the metabolism is activated. These fruits can be eaten with weight loss in almost unlimited quantities.
Corn, beans. They include a large number of fiber, protein, vitamins. You can eat them in the evening and not be afraid to get better, as these products are an excellent alternative to poultry and meat, therefore they are added to the diet of various diets.
Tomatoes. They contain a minimum number of calories, but provide very fast saturation. Just one tomato contains daily rate carotene and ¼ of the required amount of vitamin C.
Cabbage. This product can be eaten in the evening and not be afraid to get better. Cabbage contains a lot of fiber, as well as coarse dietary fiber, thanks to which it helps to quickly cleanse the intestines and easily lose weight. You can eat with weight loss all types of cabbage.
Sweet pepper. It is one of the healthiest low calorie foods that provides the body with the right amount carotene and vitamin C. The body spends a lot of energy on digesting pepper, so it must be used in any diet.
Grapefruit. Many girls are interested in the question, is it possible to eat fruit in the evening? Of course, yes, but low-calorie. It is better if grapefruit is among the fruits for the evening. It has a bitter taste that works wonders. It contains big number fiber, bile production is stimulated, the process of splitting fat deposits is accelerated.
Carrot. This vegetable holds the record for the content of fiber, carotene, minerals and vitamins. Two carrots a day provide the daily intake of vitamins in the body.

If you make your own daily diet, by combining the above products, it is possible for relatively short span time to reduce weight and fill the body with valuable substances necessary for its full functioning. When compiling a diet, you need to follow the principles of healthy eating, taking into account individual characteristics organism.

Sweets and flour products for weight loss

While losing weight, you really crave sweets, but eating desserts will not help you lose weight. Almost nothing can be made from sweet and starchy foods, instead it is useful to eat natural products with minimal energy value- for example, dried fruits that have a pleasant sweet taste, but are compatible with almost any diet.

If you are losing weight, you should replace dessert with dried apricots, figs, prunes, and dates. These dried fruits are not only very tasty, but also useful for the body. This also includes nuts, but it is best to opt for walnuts and hazelnuts.

Small amounts of pastries and pastries are allowed, but only low-calorie ones - crackers, cereal cookies, pumpkin or cottage cheese casserole. If you plan to lose weight after childbirth, it is useful to add products to your diet that are not made using simple Wheat flour, and oatmeal, buckwheat, wheat whole grains and bran. Sugar should be replaced natural honey, and instead of eggs, take bananas. It turns out not only very tasty, but also useful.

The question often arises, is it possible to eat marshmallows during weight loss or will the diet be ruined? Despite the fact that marshmallow belongs to sweets, it is allowed, but only in small quantities - no more than 2 pieces per day.

If it’s hard to resist and you really want something sweet, you can eat some dark chocolate (the maximum serving is 50 g per day). Once the body gets used to low calorie diet, the craving for cakes and buns will noticeably weaken, and soon disappear altogether.

Correctly make a diet with which it will quickly leave excess weight, will help following list useful and dietary products:

any vegetables;
low-fat dairy products;
dietary meat;
fish (only low-fat varieties);
dried fruits;
whole wheat bread;
eggs;
fruit;
chocolate;
paste;
marshmallow;
marmalade;
olive oil;
nuts;
cinnamon;
vegetarian soups;
mushrooms;
green tea;
corn;
cabbage;
grapefruit;
Bell pepper;
tomatoes;
ginger;
a pineapple;
raspberry.

The question is quite common, when can I eat cottage cheese and kefir? Of course, before going to bed, it is recommended to add any berries. The same applies to an invigorating drink loved by many - is it possible to drink coffee while losing weight? Yes, but preferably without added sugar. It is even better to replace it at least temporarily with chicory.

What can you eat for dinner while losing weight?

It is important to remember that after a light and dietary dinner you will not be hungry. If you know what you can eat and what you can’t eat when losing weight, the process of dealing with overweight won't cause any problems. The meal should be no later than 3 hours before bedtime. Having studied in detail what you can’t eat and whether you can drink coffee in the evening, each girl can easily create her own diet.

Check out the examples low-calorie meals:

baked beef with spices and a small amount stewed cabbage;
boiled chicken, garnished with salad fresh tomatoes and cucumbers;
chicken breast combined with cauliflower or broccoli;
vegetable stew;
cabbage soup with mushrooms;
salad with cucumbers, beef, tomatoes, lettuce;
chicken roll, it is recommended to serve fresh Chinese cabbage as a side dish;
vegetable stew with stew low-calorie fish;
boiled beef with grilled vegetables.

Can you eat at night?

To quickly lose weight, you need to know what you can eat when you lose weight for dinner. The meal before bed should be low-calorie, ideal option there will be cottage cheese seasoned with dietary natural yogurt, some milk and low-fat cheeses. It is worth diversifying the diet with salad from fresh vegetables and fish, black bread is allowed, but in limited quantity.

Watch the video, which tells about the principles of proper nutrition and several main dietary products, using which regularly, you can quickly lose weight and conduct an effective wellness course for the whole body.

To quickly lose weight and cleanse your body of accumulated toxins, you must not only add healthy and low-calorie foods to your diet, but also do not forget about regular physical activity. Proper nutrition in combination with sports gives amazing results in a very short time.

What to eat for a pregnant woman to get the maximum benefit and nutrients? During childbearing, the body future mother experiencing amazing changes. A woman begins to feel many things on an intuitive level. Therefore, doctors advise pregnant women to eat what they want.

But also observe a simple and unsophisticated meal plan, while getting all essential vitamins and minerals. After all, they are very important not only for proper development fetus, and for the health of the mother.

While carrying a child, a woman loses a lot useful substances that go to the fetus. Their number in the body must be replenished. The nutrition of a pregnant woman must be balanced. But it is worth remembering that the abuse of any product is strictly prohibited. It is also worth considering the characteristics of each person: a predisposition to allergies, the presence certain diseases(diabetes).

From conception to half term, women are advised to take food, four times a day. There should not be a specific diet for the first period. Since the body, adjusting to new way, is stressed, it is better not to injure him even more, but to follow the same diet as before pregnancy. All products should be in moderation. So, as for the development of the fetus on early dates, all vitamins, minerals are needed, a woman can not limit herself in any product.

And in the second half of pregnancy, it is better to eat in fractional portions, but more often - up to 7 times a day. Worth observing certain rules, no matter what harm your health, and the body of the fetus. A rational nutrition plan should be drawn up, while taking into account all the habits, characteristics and requirements of the mother's body.

Dairy products during pregnancy. From the 4-5th month, you need to include more in the diet fermented milk products and plant food. For example, necessary and very useful, there will be products such as kefir, fermented baked milk, sourdough, natural yoghurts with berries or no additives at all. It is recommended to drink milk (homemade), use cottage cheese, butter. Such products will saturate the body of the mother and child with the necessary amount of calcium. This element is very important for the development of the skeletal system of the child.

Fruits, berries and vegetables during pregnancy. You need to eat a lot of fresh fruits and berries. It is desirable that they were not purchased, but grown without chemical additives. It is recommended to add vegetables to fruits. Potatoes are very useful. You can make fruit drinks from berries, fruit and vegetable juices. You need to cook them at home, without buying packaged products. In vegetables and fruits, as well as dishes prepared from them, there are many vitamins. They are necessary for mother and child, especially in the second half of pregnancy.

cereals during pregnancy. Need to eat enough different cereals. Cereals that contain the most useful substances are buckwheat, oatmeal, barley. You can eat rice and semolina, although they are not as useful as the above.

Meat and fish meals should be limited to a minimum. You can eat them only up to 2 times a week. The first courses, on meat or fish broth, are recommended to be consumed no more than 2 times a week. Fish should be cooked, or steamed, or just boiled. This dish is not recommended to be consumed more than 3 times a week. It is better to cook the first dishes on the basis of vegetable broths. You can add cereals, herbs, vegetables to them. You can use milk cream - soups.

Proteins, fats and carbohydrates during pregnancy. For the body of the mother and fetus, you need to consume a lot of protein. They can be found in foods such as eggs and cottage cheese, cheese and dairy products. During the day, 120 grams of protein should enter the body. To saturate the body with protein, you need to consume from 1 to 1.5 liters of dairy products. Cheese, cottage cheese, curdled milk, kefir culture, milk, etc. In the first half of the term, you can eat 200 - 250 grams of fish or non-fat meat (poultry, rabbit, lean beef).

An important element for the body of the fetus and mother are fats. They should be used as butter(high quality), you can add vegetable oil to dishes, as well as olive oil. It is recommended to eat high-fat sour cream (cream). For one day, the norm of fats is approximately up to 110 grams. But in the second half of the term, the amount should be slightly limited - up to 80 grams. The amount of carbohydrates should be about 500 grams per day. These elements are the source of energy. They also contribute to the absorption of fats by the body of the mother and child. If a woman is overweight during pregnancy (this is established only by a doctor), it is worth reducing daily allowance, up to 300 - 250 grams.

Carbohydrates, which are slowly absorbed and do not affect the mass, are found in cereals (except for semolina), grain bread, fruits and vegetables.

Vitamins and minerals in products. One of the most necessary elements, for the development of the child, is phosphorus. It is he who helps the skeleton of the child to form strong. This element should be included every day in the mother's menu. It is found in foods such as bread and nuts maximum amount. For a day in the mother's body, it should receive at least 2 grams. Also, this element is found in chicken and beef liver. A certain amount of phosphorus is also found in milk and meat. It is required to consume foods containing calcium daily. Because calcium helps form skeletal system and organs healthy. It should be consumed up to 2.5 grams (in the second period of pregnancy). At the initial stages - from 1 to 1.5 grams per day. If a pregnant woman lacks calcium, an appointment is required additional drugs. To avoid this, you need to eat daily hard cheese, dairy. Some calcium is found in the yolk of the egg. You can drink milk instead of water. Approximately 1 liter of milk per day eliminates the problem of calcium deficiency. Elements such as iron and magnesium are required for the normal functioning of the heart, vascular system, kidneys, liver. Useful products will be: cereals, barley and buckwheat. You can eat fish, only sea. Up to 0.5 grams of magnesium should be included per day. Iron - up to 20 grams. It is good to eat apples, buckwheat, liver.

You need to eat vegetables and fruits of red color: berries, beets, pomegranates. But it is worth remembering, in no case, you can not use excess amount such products. The child may become allergic. Also, diathesis in a baby can manifest itself from excessive consumption of citrus fruits, honey, chocolate. Eat if you want, but don't overdo it.