Proper diet. Useful food. Healthy food for weight loss

By all accounts, a proper diet is something that contains no fat at all, is low-calorie and tasteless food. In reality, things are a little different, and even healthy food can be very tasty. How to draw up a schedule and regimen, what are the principles balanced diet?

Healthy eating rules

Organization correct mode nutrition is very important. Scientists have proven that adults who use for cooking quality products live longer and get sick much less often than others. If you are seriously concerned about the state of your health or the diet of your loved ones, then first learn the basic rules of nutrition:

• Be sure to include protein in every meal. However, this does not mean that you should eat only meat and fish all day long. Dairy, legumes or eggs are also a great source of protein.
• Make a mode and correct routine day. Try to eat strictly at certain hours and do not skip lunch or dinner.
• Try to eat as little fat as possible. If cooking in oil, then use products with no more than 10% fat. This rule does not apply to so-called healthy fats, which are part of avocados, nuts, seafood.
• Eat whole grain cereals. They will have to be boiled a little more thoroughly, but in them more vitamins.
• Drink mineral water. There is no need to make special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of products for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of products, as well as learn how to combine them. Conventionally, all food is divided into three types. It:

• protein;
• neutral;
• starchy.

Each category is absorbed by the body in different ways: some products require more energy for processing, while others almost immediately enter the intestines from the stomach. In order not to ask the body extra load, very important exact match foods for proper nutrition. The following table will help you combine the ingredients. In one meal, you need to eat foods from the first and second columns or from the second and third columns:

How to cook the right foods

To preserve all the nutrients in vegetables, it is better to fry or stew them at a temperature not exceeding 60 degrees. Steaming, baking or frying at 100 degrees will help not to lose nutritional value meat, poultry and fish. At the same time, the process of baking a kilogram of beef tenderloin is long - from 60 minutes to two hours. Marinades help shorten this time. High-temperature cooking with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition mode

Even a dieting adult should follow a reasonable diet:

1. Ideally, food should enter the body every four hours, but if this does not happen, digestive disorders begin, eventually leading to more serious problems.
2. The correct mode of eating is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet plan for weight loss

The basic rule for those who want to reset excess weight- the diet should be balanced. The total calorie content of meals per day for losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat half an hour after you wake up. At breakfast, the body should receive approximately 25% of kcal from daily allowance, so the food should be dense: cereals, muesli, cheese, eggs, dairy products and fiber.
• For lunch, calories should be in the amount of 50%. The plate should be filled a quarter with protein food (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, determine 25% of calories. A good option - seafood with vegetables, cottage cheese, lean fish meals. Do not eat carbohydrates at night: while you sleep, they will turn into fat.
• The right diet for weight loss can not do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second - after dinner. Any snack should be within 100 kcal.

Meal time with proper nutrition

After you master all the rules and buy necessary products it will be necessary to draw up a schedule where to paint proper nutrition by the hour:

1. Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast in order not to feel hungry for a longer time. Be sure to do your proper breakfast tastier, add fruits, berries, honey to ordinary cereals.
2. It is desirable to have lunch at about 12 o'clock, while the diet should include all types of products: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Skip meals fast food from packages, crackers, chips and fast food.
3. It is better to have dinner at about 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. cook lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

Intervals between meals

Snack - main part diet and healthy diet. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks in eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise snacking. There are several options for healthy nutrition:

• eat one or two fruits or a glass of berries in the morning;
• after dinner, you can have a snack with a plate of salad or a glass of smoothie;
• a quarter cup of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
• half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or snack after dinner.

Daily nutrition schedule

Even if you stick to four meals a day, resorting to a rational distribution of calories is worth it. If you correctly draw up a nutrition schedule, the stomach will not be overly overloaded, and the body will gradually get used to such a routine. Violating the regime is strictly prohibited even when losing weight. Even if you do not have time to have lunch, you should not eat a double portion for dinner: it is better to have a hearty breakfast.

An approximate daily routine should look something like this:

• 8.00 - 9.00 - breakfast. You should try to eat more carbohydrates and less protein foods.
• 12.00-14.00 - lunch. Here, on the contrary, it is worth protecting yourself from carbohydrates and paying attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 - afternoon snack. Do without fatty foods, flour or sweet confectionery.
• 19.00 - dinner. The menu will be appropriate low-fat fish, stewed vegetables, dairy products.

Approximate nutrition menu

If you follow the right diet and a clear schedule, you can bring your body into excellent shape in a few weeks. physical form. It is important not only to eat healthy food, but still play sports and be sure to sleep 7-8 hours a day. Beginners can make a proper nutrition menu for the day, and make small adjustments to it the next day. Sample Plan should be like this:

• Have a hearty breakfast in the morning. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or a little lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, indulge in seafood soup, beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad you can drink a glass of red wine.

Video: The principles of proper nutrition

Two factors affect proper nutrition: how often a person eats, and what he eats.

Frequency of food intake

You will, you eat 5 or 7 times a day - this is not so important. An important role is played by the interval through which food enters the body. It is generally accepted that in 3-3.5 hours the stomach is emptied. It is this time that is taken as the basis of the multiplicity of meals. If you do not allow "downtime" in his work, then fullness, gastritis and other troubles will not threaten you. But that doesn't mean you have to eat everything.

The intervals should be calculated taking into account physical activity person. Whether there is after 18:00, this is a private matter for everyone. It is more important that at least two hours, but no more than three, pass from the moment of the last grain eaten to going to bed. Otherwise, sleeping on an empty stomach will be difficult.

What is?

Meat, fish, eggs - a source of protein, the building material of the body. Even vegetarians should consume it in the form available to them. For example, soy. Daily dose protein-containing products should not exceed 15% of the total diet.

But completely lean meat does not exist, in any there is fat. And therefore, this component should be taken into account when calculating your menu. The fat component takes from 10 to 25% of general menu. Importantly, you can not completely abandon it. Since fat brings us useful lipids. Fat for the body is amino acids, normal hormonal background.

Carbohydrates are the main component of the diet. Their share is 75% of the total menu. But carbohydrates are tricky ingredients. They can be good and bad. The first one should include fiber and complex carbohydrates. The second is sugar in all manifestations.

So the menu healthy person should consist of carbohydrates, mainly consisting of dietary fiber (vegetables), a small amount of fat and protein. By adhering to this principle, you will maintain a healthy balance.

The diet depends on gender, age, degree of physical activity, the state of human health.

• Breakfast an essential part of proper nutrition. It was not in vain that porridge was offered in Soviet catering. One serving of porridge cooked with non-fat milk contains 5% fat, 5% protein and 90% fiber from a single dose.
• Dinner must be complete. It is at this time of day that it is customary to eat the largest number fats.
• Dinner it should be! You can not replace the meal with a glass of kefir. Products in evening menu must be with a minimum glycemic index. It can be raw vegetables and fish, a steam cutlet, a piece of stew or boiled meat. Vegetables must be unprocessed, as with heat treatment alimentary fiber soften and lose their attractiveness to the body. But what is more dangerous is that sugars turn into starches, and, as a result, the product changes its GI to a higher one, you will want to eat.

Snacks should be taken between main meals. raw vegetables and fruits or dairy products. You should not torture the body with mono-diets, since they are all ineffective. Tired of torture, the body will quickly and with a margin gain what it has lost.

stereotypes

Eat more fruits and vegetables, don't eat after 6 pm, etc. - there are a lot of memorized stereotypes of proper nutrition and for verification, many of them may turn out to be wrong in relation to your tasks.

Example: when you start eating a lot of fruits in unlimited quantities, you get monosaccharides (fructose), yes it is fructose, but it also has sugar, which, for example, can interfere with fat loss (important if you are faced with such a task). How about not eating fruit? You can’t, they contain vitamins and they are needed, there is a must.

There is also an opinion that from complex starchy carbohydrates such as noodles, pasta, buckwheat get fat. Absolutely wrong statement. Because complex starchy carbohydrates give us the energy that makes us feel energized and full of energy. When we do not eat complex starchy carbohydrates, we become lethargic, we feel weak, apathetic. A familiar truth is the situation when we are on diets.

The view is not to eat after 6pm. Another misconception. If you go to bed at 12 o'clock at night, or even later, and eat only the next day. It turns out that you do not eat for more than 12 hours. The body perceives this as a hunger strike and turns on the emergency mode of accumulating fat. Of course, ideally, it is necessary to normalize the regime, but alas, not all of this is available (the reasons are not worth explaining: work, children, etc.).

Proper nutrition

Proper nutrition is necessary condition for weight loss and maintenance normal weight. The diet for weight loss should contain as much as possible herbal products However, keep in mind that your body also needs protein, which it can get from lean dairy and lean meats.

But the amount of fat in the diet should be reduced and animal fats should be preferred to more healthy and easily digestible ones. vegetable fats. Also, in the diet of proper nutrition, there must be fish, which is a source of not only protein, but also polyunsaturated fatty acids, necessary for women's health and beauty.

healthy eating

healthy eating- First of all, nutrition. natural product ami s a small amount salt, sugar and fat. Also, healthy eating is proper preparation products that need to be either boiled or cooked with a double boiler, in last resort stew with a little oil, but in no case fry.

Healthy eating also includes complete diet which will give the body required amount energy, and also in which there will be no overeating or vice versa starvation.

In order for you to pay attention to your diet, you should understand what proper nutrition means and what a regime is. Scientists have long been "breaking" their heads over this issue, developing various diets, modes, systems for rational food intake. At the same time, it is clear to everyone that in order to ensure mental and physical activity, rhythmic and effective work digestion, the body must maintain a certain mode of eating. What exactly should be the diet of a healthy person, let's take a look at the importance of the diet today on our website www.site.

Unfortunately, there is no diet plan suitable for everyone. Each person adjusts to his individual meal schedule depending on gender, age, nature of work, lifestyle and other factors. If he adheres to a diet every day, then the processes of digestion and assimilation of food proceed normally. This mode sets up the body for salivation, separation of digestive juices and metabolic processes on the certain time.

But the concept of a diet is not only food by the hour, but also the distribution of the number of calories, food by meal time, the duration of the meal itself, the time intervals between meals and, of course, the number of meals.

We take vital energy for ourselves from the food we eat, and spend it on maintaining body temperature, on work. internal organs, muscles, on various metabolic processes occurring in our body. Take note of some rules of rational "regime" nutrition:

1. Remember that our energy costs should not exceed energy receipts, respectively, and in the opposite direction too.
2. It is necessary to accurately determine the need for nutrients, qualitative and quantitative composition of food.
3. It is necessary to give the body time for digestion, rest.

By adhering to the diet, we can prevent overeating. It is always important to remember that you need to eat exactly how much in order not to be hungry, and no more than that. This approach should become the norm of eating. Overeating, as you know, leads to obesity, poor health, the development of gastritis, ulcers, pancreatitis and myocardial infarction.

The energy that enters our body comes from solid food and liquids. Physiologists insist that fish, meat, eggs, vegetable oils, fruits, vegetables, legumes, cereals. Sometimes, some of them are excluded, which is associated with a prescribed diet due to some kind of disease, or due to religious fasts. Also forming your diet to unload the body.

Scientists, during the experiment, proved that the most optimal is three to four meals a day with intervals of about 4-5 hours. In this case, a person does not have a feeling of hunger, good health, and protein digestibility at the level of 80-85%. However, there may be more feedings (up to 6 times a day) with myocardial infarction, after operations, during diets, with diseases gastrointestinal tract.

The distribution of calories across meals depends on national characteristics, food traditions of the people. When eating three times a day, people with average energy costs should be given Special attention breakfast. It should be satisfying (25-30% of total calories per day). Such a breakfast is the key to the health of the body. Lunch is the main meal time, and therefore it should also be satisfying (35-40% of calories). In this case, dinner accounts for 15-20% of the daily calorie content of food.

The value of nutrition on a four-time regimen is to reduce the load on the stomach. With four meals a day, 10-15% of the diet is separated from lunch and breakfast and redistributed to an afternoon snack or second breakfast. Reducing the load on digestion relieves afternoon drowsiness, increases efficiency after dinner. At the same time, it is important that each meal at the expense of thorough chewing lasted about 25 minutes. During this time, the brain and from a smaller amount of food will begin to send satiety signals.

The diet must be composed in such a way that our performance does not decrease, resistance to various diseases. Imbalance useful substances leads to fatigue, apathy, as a result of which beriberi, hypovitaminosis, anemia, protein-energy deficiency may develop.

Including in daily menu a variety of products, we provide ourselves with all the microelements, vitamins, amino acids we need.

When eating meat, chicken, fish, eggs, cottage cheese and dairy products, we get the necessary protein (participates in metabolism, cell renewal); a protein involved in the formation and growth of muscles. In addition, fish contains not only proteins, but also fatty acids, which reduce the body's inflammatory processes, these are Omega-3 and Omega-6 .; They contain vitamins A, B, E, various fatty acids. They help the body absorb fat soluble vitamins and minerals from the intestine.

Fiber - needed to remove from the body bile acids, normalize the work of the gastrointestinal tract, prevent constipation, accelerate the process of removing toxins. Contained in vegetables - asparagus, zucchini, cauliflower, garlic, germinated seeds; in fruits - apples, grapes, pears, peaches, plums, watermelon.

In order not to disturb the metabolism of proteins and fats, we need carbohydrates. In tandem with proteins, they form enzymes, hormones. It's bran bread cereals, wholemeal pasta, green vegetables, brown rice, dark chocolate, mushrooms. In order not to get obese, do not overdo it with extra calories.

Regarding fluid intake. Drink to cleanse your body herbal decoctions the ones that will give you pleasure. Healthy teas, mineral non-carbonated water (gases can swell, discomfort appears), natural juices. Concerning drinking during meals, allegedly harmful. This fact has not been proven. Also in ancient india It was believed that if you drink before a meal, your appetite will decrease, while eating, digestion will improve, and if you drink after a meal, it will weaken. The question is how much?

For many people, eating habits are controlled by appetite. What is appetite and how to deal with it?

Often the question arises: how to suppress appetite? Shown, that fractional nutrition(5-6 times a day) suppresses the excitation of the food center. In this case, sometimes one apple or a glass of kefir is enough. In order not to excite the appetite, you should not eat spicy and salty, and you must completely eliminate alcoholic drinks. Alcohol not only poisons the body, but also has a strong, appetite-stimulating effect.

So, increased appetite can be harmful to health, but its complete absence is also undesirable. This often affects small children, whom loving mothers and compassionate grandmothers endlessly stuff with something “delicious”. As a result, the child loses his appetite, and frightened parents, instead of realizing it, try to feed him continuously.

Food with appetite is always a pleasure. It takes time to develop an appetite. Eating breaks are essential. AT childhood they should be shorter than in mature.

What should these breaks be like? How much and what should you eat during a meal? In other words, what should be the diet of an adult healthy person.

The diet is based on four basic principles.

• Meal frequency
• Fractionality of food during the day
• Rational set of products
• Physiological distribution of the amount of food according to its intake during the day

Meal time

The main criterion for determining given time, is the feeling of hunger. It can be identified by the following sign: at the thought of unattractive food (for example, the image of a piece of stale black bread), saliva appears, at such a moment the tongue, and not the stomach, mostly needs food.

You can confuse hunger with next states: "brings" the stomach, "sucks" in the pit of the stomach, spasms occur. All this indicates the unloading of the organ after overfilling, the needs of the stomach and the food center of appetite (a number of brain structures that coordinate the selection, consumption of food and initial stages digestive processing).

It is necessary to distinguish between the concepts of hunger and appetite when organizing a proper diet. Hunger indicates the need for energy, appetite - the need for pleasure. The right impulse to eat must be hunger, because the deceptive appetite leads to overweight.

Number of meals

The frequency of nutrition or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity(mental, physical labor);
• the state of the human body;
• work schedule.

Benefits of multiple meals (four meals a day):

Approximate meal schedule

A sample meal plan might look like this:

• 7:00 - First breakfast.
• 10:00 - Second breakfast.
• 13:00 - Lunch.
• 16:00 - Afternoon snack.
• 19:00 - Dinner.

Breakfast- most important trick food. Breakfast should be rich in proteins, you can include, for example, eggs, cottage cheese or other dairy products, turkey sausages. If you can't do without carbohydrates, include in your breakfast menu fresh fruit or some muesli.

Lunch should be light and low-carb. If you are not yet very hungry at this time, still try not to skip second breakfast, but limit yourself to a glass of kefir or juice or some fruit.

Dinner should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, better only in the form of vegetables or grains. A little healthy fats from olive oil, nuts or avocados will also benefit.

afternoon tea may include carbohydrates, preferably only in the form of some fruit, cereal or, at worst, a whole grain bun.

Dinner, like lunch, should be full and well balanced. After dinner, the so-called "Danger Zone" begins. Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can lead you to the refrigerator. If you intend to lose weight, never eat in the Danger Zone.

Biorhythm is a secret correct schedule food

The secret to a proper meal schedule is to understand how your body's internal clock is set, i.e. what are your biorhythms. Each person has his own specific pace of life and the readiness of the body to eat is directly related to the time at which a person usually wakes up when he starts vigorous activity when resting and finally when getting ready for bed. If you are used to waking up no earlier than 11 am, then you are unlikely to be tempted to have breakfast at 11:30 am. However, by lunchtime your appetite will probably be quite good, and by dinnertime you will definitely arrive on time. Those who like to meet the rise of the sunrise, on the contrary, have a great appetite in the morning, but they can completely forget about dinner.

Start your day with protein. Breakfast should be rich in proteins. This will help you get enough energy and is guaranteed to delay the feeling of hunger until next appointment food. It is believed that breakfast is best not earlier than 8 am and within 1 hour of waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take cold and hot shower in order to delay breakfast closer to the specified time.

Eat at the same time every 3-4 hours. This will help control your appetite. To organize such fractional nutrition, you can distribute in time the intake of the set of dishes that you usually eat for lunch, for example. First - a salad and the first course, after 3 hours have a snack with the second course. Drink more water during snacks. Water removes toxins from the body.

Lunch at lunch - important point meal schedule. It is at lunchtime that you can afford the largest amount of food, because. the average daily peak of gastric acidity is observed in the middle of the day. Lunch must be taken before 3 pm.

Dine no later than 8 pm. Eating after 8 p.m. overloads normal function pancreas and blocks the release of melatonin, necessary for sound healthy sleep.

Distribution of calories throughout the day

Preparation for a new day for the body should begin with a certain amount of energy. To fully work, a person needs calories. That is why the most useful and optimal diet will be one in which our body receives a little more than 70% of the total calories consumed at breakfast and lunch. And for dinner and intermediate snacks, less than 30% of the total remains. With such a nutrition schedule, a person receives enough strength for his activities, without delaying excess fat with a plentiful evening feast.

An interval of 4-5 hours between separate meals will be the most optimal and physiological. And the time from the last meal to sleep should be at least three to four hours. Such a diet is able to replenish the energy costs of our life, and control appetite without loading human systems with extra calories.

Compliance with these principles of optimal diet and rational food intake, as well as the previous rules healthy food will not only save your weight from extra pounds but also save it from unnecessary stomach problems and heart disease.

The constituent concepts of the term include ration distribution on chemical composition and energy value.

Before considering distribution of food according to these criteria, we will define the optimal ratio and recommended energy intake for adults.

It is believed that the most optimal ratio by weight of the main nutrients at various physical activity following:

• 1: 1.3: 5 - with severe physical labor;
• 1 proteins: 1.1 fats: 4.1 carbohydrates - when sedentary or sedentary manner life.

The balance in a number of other indicators is also taken into account: the ratio of fatty acids, amino acid composition,.

They also explain the third point of view by the fact that the most prominent gastric juice and enzymes at 18 - 19 hours. In addition, nature provides protection from the evening accumulation of metabolic products by a maximum of kidney function in the evening, which quickly remove toxins with urine. For this reason, such a food load is also rational.

Features of the distribution of food for people with diseases

The diet in sick people is determined by the nature of the disease and the type of medical procedures. For sanatorium-resort institutions and treatment-and-prophylactic establishments, at least four meals a day are typical.

Recommended five - six meals a day for diseases such as myocardial infarction, peptic ulcer, cholecystitis, circulatory failure, postoperative period, condition after resection of the stomach and a number of others.

Frequent, fractional meals require a more even distribution of the energy value of the diet over meals.

If there are four meals a day, then a light second dinner is more desirable than an afternoon snack, since the time interval between meals at night should not exceed ten to eleven hours. It looks like this: 25-30% for breakfast, 35-40% for lunch, 20-25% for dinner, 5-10% for the second dinner.

If the meal is five times a day, then an afternoon snack or second breakfast is additionally included, in the case of six meals a day, both.

Variant of distribution of food for five meals a day:

1. 20 - 25% - for breakfast
2. 10 - 15% - for the 2nd breakfast
3. 40 - 45% - for lunch
4. 20 - 25% - for dinner
5. 5 - 10% - for the second dinner.

The distribution of the diet according to six meals a day:

1. 20 -25% - for breakfast
2. 10 - 15% - for the 2nd breakfast
3. 25 - 30% - for lunch
4. 10 - 15% - for an afternoon snack
5. 20% - for dinner
6. 5 -10% - for the second dinner.

The diet at balneological resorts is determined by drinking mineral waters and procedures. Since the procedures are best tolerated two to three hours after a meal, and worst of all - after a meal, especially a plentiful one. Therefore, the first breakfast before taking the procedures involves 5-10% of the energy value of the diet (bun, tea), the second - 20-25%. Four -, five - and six meals a day are possible.

1. For people engaged in physical labor.
2. For people of mental labor.
3. For kids.
4. For people of advanced and senile age.
5. For athletes.
6. For pregnant women.

Recommended reading:

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