Improper nutrition: how to establish a healthy diet daily rhythms of nutrition. How to organize proper nutrition for every day

Proper nutrition for every day does not imply strict dietary restrictions. You don't have to cut calories or deprive yourself of the foods you love. Rather, in this regard, it is worth talking about excellent health, a large supply of energy and a stable good mood. If you feel overwhelmed by the inconsistencies of modern diets, then we suggest you read our article. Here we have collected reliable and confirmed scientific institutions information about proper dietary planning.

Note that there are a wide variety of diets out there these days. Different doctors and nutritionists offer their own nutritional schemes. However, will the food he offers you be good? Therefore, we recommend that you simply eat right every day. Start with the simple tips in our article and you will be able to get rid of the food clutter and learn how to create a tasty, varied and healthy diet.

Program yourself for success

Do not think that a healthy diet is tasteless or difficult to stick to. To succeed in this business, you need to plan each meal, the diet for the day and the list of products for the week. Introduce the principles of healthy eating into your life gradually. Don't give in to the urge to change your eating habit quickly. If the introduction of new rules is gradual, then a healthy eating culture will appear in you even earlier than you can imagine.

Simplify your meals

Are you tired of constantly counting calories or metamorphosing with portion sizes, then think about your diet in terms of colors, food variety and freshness. This will help you make healthy choices quickly and easily.

Buy your favorite products and use only easy recipes which include several fresh ingredients. Gradually, your diet will become healthier and tastier. Start gradually making changes to your eating habits. And within a certain time you will notice the result. Trying to make your diet healthy all at once will not lead to anything good, you will just quickly give up on your idea.

What steps can be taken? This question interests every person who has decided to switch to proper nutrition. For example, you can start by adding a salad to every meal, ditching saturated fats in favor of unsaturated ones. Once your small changes become a habit, you can keep adding more and more adjustments to your diet.

Each change is made to improve your health, well-being, weight. This . The long-term goal will also be greater energy, reduced risk of cancer and disease. That being said, you don't have to completely cut out the foods you're used to in order to have a healthy diet. Don't let laziness ruin your idea.

Water

Proper nutrition for every day involves drinking about 2-3 liters of clean water . You can use purified and mineral. Get yourself a special program on your phone and tablet and write down the amount of liquid you drink there. Note that only water is considered, and juices, teas, coffee, fruit drinks are considered food rather than drink. Water helps cleanse the body of waste and toxins.

If you drink only tea or coffee all day, then over time dehydration occurs. You experience constant fatigue, low performance and headaches. People tend to confuse thirst with hunger, so drinking enough water will also help you make good food choices.

Activity

People who do not sit in one place are recommended proper nutrition for every day. Regular exercise helps good digestion and the absence of flatulence. So that you have the strength for training, and after them your figure only gets better, then add more greens, blueberries or salmon to your diet. They will saturate your body with fats, vitamins, trace elements and carbohydrates.

Moderation

Even proper nutrition for every day should be moderate. Otherwise, your daily calorie intake will exceed the allowable rate, and you will invariably gain extra pounds. People often think about healthy eating that the main point is meager portions.

But what size is normal for you? Essentially such that you can eat exactly as much food as your body needs. You should feel satisfied after a meal, but not feel heavy in your stomach. It is necessary to maintain a balance of nutrients and energy value of products.

The goal of proper nutrition is not to blindly use the “named” diet, which in a few weeks or months will lead you to ideal weight. Proper nutrition for every day can be maintained throughout life. You need to minimize fast carbohydrates and unsaturated fats (eg, refined sugar, candy, cakes, fast food, dumplings) and replace them with healthy plant-based foods.

1. Of course, this does not mean completely eliminating the foods you love from your diet. For example, you can eat your favorite bacon for breakfast, but only once a week, or eat such meat for lunch and dinner, but only with rice or boiled potatoes, and not with a box of donuts, sausage and pizza.
2. If you are eating 100 calories of chocolate in one sitting, then balance your daily calorie intake by reducing the calorie content of one of the meals (best if this is the last one). If hunger persists, then you should allow yourself an additional portion of fresh / baked / boiled / stewed vegetables.
3. You don't have to think of certain foods as taboos that you can never afford again. When something is forbidden to you, for example, food from a certain category, then, naturally, you want more of it. When you succumb to temptation and eat your favorite but forbidden food, you feel like a failure.

Can't imagine your life without sweet, spicy, fatty or junk food? Then start by reducing your portion sizes and don't eat all the junk food very often. If the rest of your diet is healthy, then one hamburger and french fries once a week won't have too many detrimental effects on your health. If you eat unhealthy food only once a month, then the impact will be even less. To reduce your intake of unhealthy food, you need to think less of it as a special indulgence.

Small portions

We grew up in a land of large portions, but now the trend is towards larger portions, especially in restaurants. But you can choose the smallest portion in canteens or share it with a friend. You don't have to eat everything yourself. So you do not run the risk of getting excess calories. At home, you can use small plates. If you don't feel satisfied at the end of a meal, try adding more lean green vegetables or adding fresh citrus to your meal.

How to determine the size of the portion by eye? You need to follow the following principles. For example, servings of meat, fish or chicken should be the size of a deck of cards, carbohydrates (potatoes, polished and steamed rice or whole grains pasta) should fit in a standard incandescent lamp. The size fatty foods should fit the size of the pad of your thumb.

Rules for food consumption

Proper nutrition for every day focuses on both what you eat and the culture of consumption. It doesn't just mean the food on your plate. Additionally, your meal should be accompanied by positive thoughts. Think about what is on your plate. Eating should be slow and with thoughts of food. Eating isn’t just about “swallowing something quickly” between time-outs at work or on the way from daycare with the kids.

Eat with friends whenever possible, as this activity has a variety of emotional and social benefits, especially for children. By sharing lunches and dinners with friends, for example, you can model healthy eating habits in your child. Mindless overeating threatens those who watch TV or sit in front of a computer while eating.

Take the time to chew your food and enjoy every bite. Chew food for a long time, savoring the game of taste. We tend to rush, even though we often forget to enjoy the texture of our food, its appearance, aroma and taste.

Listen to your body and you will understand how hungry you are. Before you order at a cafe or open the refrigerator, be sure to drink a glass of water to see if you are really hungry or thirsty. During the meal, stop eating until you feel full. The satiety analysis takes a few minutes for the brain to communicate to the body that enough food has already been eaten and it is time to stop.

Even distribution of food

You need to consider what foods will be used for each meal on a given day. Never leave yourself without a balanced protein-carbohydrate breakfast. It kicks off the metabolism and digestive system. Snack on snacks and bread throughout the day. Only frequent small meals can save your energy and metabolism. Never fill up at night, especially when you plan to take a horizontal position immediately after dinner.

Between dinner and morning food should take about 14-16 hours. Various studies have shown that this simple method allows you to keep a good activity and give the digestive system a rest. Fractional meals can help manage weight. Avoid snacks that are high in calories and unhealthy ingredients.

Fruits and vegetables

Fruits and vegetables are a basic component in the nutrition pyramid. They are characterized by low energy value and nutrient richness. Thus, with their regular consumption, the body will be saturated with vitamins, minerals, antioxidants and fiber. Unfortunately, most people don't eat the daily minimum of five servings. Most of us need to at least double our fruit and vegetable intake.

Try to eat a variety of plant foods every day, and you will start to feel much better, and problems with the gastrointestinal tract will disappear. Colorful fruits and vegetables contain high concentrations of vitamins, minerals and antioxidants. The amount of trace elements in it will depend on the color of the fruit. Add to your healthy diet dry berries or breakfasts with them (muesli), healthy fruit desserts. For a snack, use carrots, peas, or cherry tomatoes.

What are the benefits of plant foods?

• Green vegetables. Lettuce, broccoli, mustard, leeks, dill, parsley, Chinese cabbage, cucumbers will bring magnesium, calcium, potassium, iron, zinc and vitamins A, C, E and K to your body.
• Sweet vegetables. bell pepper, corn, sweet potato, carrots, beets, yams, purple onions will reduce cravings for harmful sweets and add a healthy sweetness to prepared meals.
• Fruit. The fruits are very tasty and sweet and sour. Consuming them regularly will help meet your body's needs for fiber, vitamins, and antioxidants. Berries will help fight cancer, apples will benefit the intestines, oranges and mangoes offer solid amounts of vitamin C.

  Vegetables and fruits are rich in antioxidants, which, along with other nutrients, help protect the body from certain types of cancer and other diseases.

Healthy carbs and whole grains

Eat complex carbohydrates, which are a great source of fiber. Unrefined grain is a source of additional energy resources. Complex carbohydrates are digested slowly, helping you feel full for longer. When consuming unrefined grains, there are no spikes in insulin. Fast carbohydrates cause energy surges, drowsiness and a rapid change in blood sugar.

Hello dear readers! Today we are talking about proper nutrition at home.

A proper diet is essential for everyone. At the same time, it is necessary to take into account that the body of each person is individual and subject to certain biorhythms.

In this article you will find tips on how to implement diet food when losing weight: menu for the week, tips for compiling daily ration for all family members and even a few interesting recipes, which will help you lose weight deliciously, without limiting the body in useful and necessary substances.

In our time, the problem of combating excess body weight is one of the most relevant. Let's try to find out what efforts need to be made to lose those extra pounds. First, let's define what is absolutely impossible to do.

What not to waste time on

The first thing that comes to mind for many is to go on a diet. Fortunately, the Internet is literally replete with the most tempting offers and promises. Japanese, Swedish, "spectacle", rice and even chocolate - all this seems unusually seductive and attractive.

Not to mention the diets that were "taken advantage" famous people(in fact, they don’t even know about anything like that. By following another trendy diet, you are only on a short time keep the body "in tight rein".

Then, having gained the long-awaited freedom, he catches up. Result: the hated kilograms return with a vengeance. Is it worth torturing yourself and exposing the body to unnecessary stress?

Another myth is an attempt to solve the problem only with the help of exercise. In fact, proper weight loss only possible with an integrated approach.

Without an established diet and regular exercise, you will spend significantly more time and money, and achieve more than modest results.

So, here is a list of prohibitions for those who want to find impeccable forms without compromising their own health:

• The desire to become slim instantly. Let's not prevaricate: you didn't gain too much in a day or a month, did you? Therefore, trying to lose weight as quickly as possible is not only harmful, but also dangerous.
• Strict diets, self-medicated starvation. This deprives the body of the necessary energy sources. In this case, a breakdown is inevitable.
• Overly intense physical exercise. You may get rid of excess body weight, but in return you will acquire a “bouquet” of intractable diseases. Do you need it?
• Taking diet pills. Uncontrolled intake of drugs (especially from dubious "healers") can bring nothing but harm.
• Popular techniques. Honey massages, body wraps can only be considered as an aid used in combination with others. Including proper nutrition.

And, most importantly: there are no "magic" means for losing weight. Nothing can be done: you have to work hard on yourself.

The first rule to remember is: correct mode nutrition - you need iron discipline. Keep a diary in which you will record your diet and the results that you have achieved. This makes it easier to analyze mistakes (and they will!) and learn how to correct them in time.

Waking up in the morning, do not run to the kitchen! Try to increase the time between waking up and having breakfast. Start exercising, take time for a morning walk or run. Do light massage faces and bodies.

Another "golden rule": try to eat more often, but in small, "fractional" portions. On the rational nutrition you need to eat four to five times a day. The optimal time interval between meals is three to four hours.

Here are the main "commandments" of proper nutrition.

• Eat according to a certain schedule, at the same time.
• Add to diet dairy products, fruits (excluding grapes and bananas), cereal crops and high-fiber vegetables.
• After lunch, enter food rich in proteins in the menu - chicken, cottage cheese, boiled eggs, low-fat cheese.
• Drink more liquid! Green tea and mineral non-carbonated water are useful - from one and a half liters.
• Can't give up sweets? Replace sugar with fructose or honey (without fanaticism, in moderation).

The basics of making the right diet

These simple rules will allow you to adjust the diet. There are not so many restrictions and hardships on the way to harmony. Do not take it as a punishment or a boring duty. Better think about how amazing the result will be!

It is important to eat at the same time. The amount of food from day to day should also be approximately equal. Difficult? At first, yes, but gradually this routine will get into its groove.

Breakfast is a must! Even if you overslept or for some other reason could not prepare healthy meals, eat yogurt or some low-fat cottage cheese. Try to convince yourself not to skip meals.

In any case, you should never starve until dinner. After all, at night the body did not receive any food, it needs to be refreshed. But sweet tea, chocolate or sweets are not good for breakfast.

Dinner should be in accordance with the schedule. With proper nutrition, the body receives essential vitamins and minerals from the minimum amount calories.

“Giving dinner to the enemy” is wrong! Suitable for yourself. It is much more correct to have dinner no later than 8 pm. If you still failed to eat on time, do not try to starve until the morning. The feeling of hunger will be so strong, and you will certainly want to eat. Not the fact that these will be healthy dishes.

Use snacks. The time of snacks should also be certain, it can be a second breakfast and an afternoon snack. And let it not be a pie or a piece of cake, but an orange or an apple. Do not be afraid to kill your appetite: this will not happen.

When compiling a list of dishes, remember that the largest number of kilocalories per day, which is quite sufficient for comfortable weight loss, is 2000. The nutritionist will calculate the exact figure.

Frequent small meals with a reduced consumption of flour, fatty, fried foods will allow you to say goodbye to extra pounds.

Low calorie menu for the whole family

It is very important for adult family members who are overweight to develop a common menu: tasty, low-calorie, helping to achieve harmony. Equally important is the correct distribution of food throughout the day.

If you manage to do this, then the excess weight will go away, and the achieved result will be long-lasting. The distribution of calories during the day is approximately as follows: 30% of the total calories are “taken” by breakfast; lunch and dinner take 25% each. The rest is for snacks.

The composition of the diet depends on several factors: a person’s body weight, age, physical activity and its intensity, the weight that the patient wants to lose, the presence of chronic diseases.

Here is a sample diet for the week. It provides for five meals a day.

Monday.

• Breakfast - unsweetened muesli skimmed milk, orange, cup of mineral water.
• Snack - a glass of natural yogurt.
• Dinner - vegetable salad, cheese, hard-boiled egg, apple, water.
• Snack - a small amount of nuts and dried apricots.
• Dinner - chicken breast cooked with vegetables, a glass of low-fat kefir.

Tuesday.

• Breakfast - oatmeal on water with the addition of raisins and nuts, a glass of skimmed milk.
• Snack: pear or melon slice with a slice of low-fat cheese.
• Lunch: boiled chicken breast with stewed vegetables, tomato, water.
• Snack: apple or kiwi.
• Dinner: boiled fish, some bean puree, fresh cucumber salad.

Wednesday.

• Breakfast - soft-boiled egg, cereal bun, a cup of green tea with half a teaspoon of honey.
• Snack: some almonds with raisins.
• Lunch: boiled beans (green), a small piece of boiled beef, water, rice salad.
• Afternoon snack: red pepper salad with black olives.
• Dinner: three baked potatoes, vegetable salad, a small piece of baked turkey breast.

Thursday.

• Breakfast - a small piece of low-fat hard cheese, toast with thin layer jams, water.
• Snack: yogurt with fresh berries.
• Lunch: turkey breast stewed with avocado, orange, water.
• Snack: kiwi or apple.
• Dinner: baked mackerel with steamed rice, fresh vegetable salad, mineral water.

Friday.

• Breakfast - unsweetened cereal with low-fat milk.
• Snack - a handful of nuts.
• Lunch - pasta with seafood, tomato, water.
• Snack - natural yogurt with the addition of fresh fruit.
• Dinner - pumpkin porridge with dried fruits.

Saturday.

• Breakfast - unsweetened muesli with low-fat milk, one banana, green tea.
• Snack - low-fat cheese with a small amount of grapes.
• Lunch - baked chicken breast with broccoli garnish, vegetable salad.
• Snack - a small whole-grain bun with jam, milk.
• Dinner - baked fish with vegetables, water.

Sunday.

• Breakfast - an omelet with the addition of sweet bell pepper, a cup of low-fat milk.
• Snack: apple baked with low-fat cottage cheese.
• Lunch - chicken salad with potatoes, nuts, yogurt, fresh cucumber.
• Snack - one apple and one tangerine.
• Dinner - a small piece of boiled beef with baked potatoes, green peas, mineral water.

Reduced weekly menu takes into account the compatibility of products and their calorie content. By sticking to this diet, you can lose weight without depriving yourself of delicious dishes.

How to achieve a balanced diet

To avoid mistakes, here is a list of the most dietary products for weight loss. Proper Diet must necessarily include proteins, fats and carbohydrates in a reasonable ratio.

Useful and harmful products

Protein sources include: dairy products, fish, meat. If we talk about meat, it is desirable to include lean poultry meat (turkey, chicken) in the diet.

Carbohydrates are fast and slow. The difference depends on the speed of their assimilation. Consumption of "fast" carbohydrates should be reduced to the minimum possible.

Sources of "fast" carbohydrates: white breads, pastries, sweets, sugary drinks, grapes, bananas. Their "harmfulness" is that they are deposited in the "fat depots" of the body.

Foods rich in "slow" carbohydrates contain many useful minerals and supply a person with the necessary energy.

Among them are greens, vegetables, grain varieties of bread (including bread), fruits (tangerines, apples, grapefruits, kiwi). The sources of such carbohydrates are cereals, as well as pasta made from durum wheat.

Now - about fats. The most common mistake is complete failure from fats. In fact, fats are actively involved in metabolic processes necessary for the normal functioning of organs and systems of the body.

After all, a slender figure is by no means an end in itself. Beautiful hair, healthy nails, teeth without signs of caries - all this is unthinkable without a reasonable consumption of fats.

The source of healthy fats for the body are: nuts, vegetable oils (sunflower, olive, linseed, corn), dairy products ( lean varieties cottage cheese, sour cream, kefir, yogurt without impurities), fatty sea ​​fish(tuna, salmon).

When building a diet, do not forget about fiber. It improves bowel function, promotes the rapid removal of toxins from the body. Fiber is found in abundance in vegetables, whole grain bread, cereals.

Gradually from daily menu you need to remove "harmful" products. Exclude sugary carbonated drinks, street (and not only!) fast food, sausages, sausages, crackers, chips, canned food, frozen ready meals.

They contain a minimum of vitamins, fiber, trace elements with huge number fats. Salted nuts, chips, crackers retain water in the body, which leads to edema. After that, the numbers on the scales will not please you.

The main types of diets

Despite the great variety of dietary nutrition systems, they are all divided into 4 large groups:

1. Protein diet - consists in the almost complete exclusion of fats and carbohydrates. The basis of the diet is proteins. Due to their high nutritional value, there is rarely a feeling of hunger. But at the same time, the load on the digestive system increases, the level of cholesterol increases, there may be disturbances in the functioning of the cardiovascular system, diseases of the joints.
2. Mono-diet - based on the use of one of the products allowed by a nutritionist as the main ingredient. However, there are no restrictions on its use. It should be remembered that prolonged monotonous nutrition leads to metabolic disorders.
3. Drinking - the main goal of the diet is to cleanse the body. The basis of nutrition is the use of only liquid dishes. The duration of the diet is 30 days. The maximum weight loss is 15 kg. Possible side effects are digestive disorders.
4. Extreme - based on a sharp decrease in the calorie content of food. Without harm to health, you can adhere to such a nutrition system for no longer than 3 days. This diet severely restricts eligible products and volume of liquid. In this case, there is often a strong feeling of hunger.

What problems can you face

This section is dedicated to those who have experienced the frustration associated with a disruption in diet. And at the same time, this information will help avoid unnecessary difficulties for those who are just taking the first steps towards a slender figure, vigor, and well-being.

Uncontrolled snacking

A typical complaint of people trying unsuccessfully to get rid of excess weight: “I don’t eat much, but the kilograms just don’t want to go away.” Unless there is a connection with any disease, you are incorrectly counting calories or not counting snacks.

In addition, the snack, most likely, includes far from the most healthy dishes. When compiling the menu for the day, do not forget that this is all that you can eat only during the day, no more! Attempts to "snack" in excess of the diet will lead to the opposite effect.

Want to change dishes? It's OK!

So, you have compiled a menu and try to strictly adhere to it. What if the ingredients you need are not available?

Or a friend invited you to a cafe (delicious pancakes, barbecue, lobio or sushi are not in the daily diet)?

In fact, if the calorie content of the "forbidden" product does not exceed the energy value of your food, then no damage will be done to the process of losing weight.

Another thing is that the "correct" lunch is more satisfying, so you should not make "violations" systematic. Breakdown will not keep you waiting.

Violations of the established diet

Even if you managed to keep yourself in check for quite a long time and eat right, “Uncle Zhora” will still come sooner or later. With all the balance of the diet, the body, deprived of the usual calories, will rebel and will certainly want to catch up.

I will say a seditious thing: I want to eat " the Forbidden fruit"- eat! But, of course, not a cyclopean portion. Once. Better not at home, but in a cafe with friends. You will have fewer temptations to accomplish feats worthy of Gargantua and Pantagruel.

Do not allow one-two-week "gluttony binges" followed by remorse, promises "never and never".

If it does happen, tell yourself "stop". Sounds trite, but don't blame yourself for what has already happened. It is important that you understand your mistake. Start fixing it right now!

Some interesting recipes for weight loss

Diet food should be not only healthy, but also tasty. Among the products there are natural fat burners. For example, celery, apples, ginger, figs, grapefruits, all types of cabbage, pineapples, nuts, green tea, cinnamon, red wine. Consider a few recipes for dietary dishes.

Vinaigrette "Classic"

Ingredients:

• 300 grams of sauerkraut;
• 2 beets;
• 4 carrots;
• 4 potatoes;
• 2 onions of medium size;
• 5 pickled cucumbers (if desired, it is possible to replace them with pickled ones, but with salted ones it is tastier!);
• 4 tablespoons of nine percent vinegar (can be replaced with apple cider vinegar);
• refined sunflower oil - 3 tablespoons;
• salt - to taste.

The calorie content of the dish is 34.38 kcal / 100 grams. Vinaigrette can be eaten by those who observe fasts. Salad is great as a festive dish. Unfortunately, not all healthy food is tasty, but this is an exception to the rule.

Cooking order.

Carrots, beets, cucumbers and potatoes cut into small cubes, finely chop the onion. Add cabbage. Salt, season with vinegar, season vegetable oil. Canned green peas can be used in vinaigrette, but the calorie content of the dish will increase.

Marinated baked mackerel

Ingredients:

• one fish (mackerel);
• half a lemon;
• one teaspoon of spices for cooking fish dishes;
• half a teaspoon of sugar;
• one pinch of salt and black pepper.

Cooking order.

Prepare a marinade from lemon juice, spices, salt, sugar, black pepper. Wash the fish, marinate in the resulting sauce for half an hour. Bake the fish in the oven in foil until tender.

The same fish can be cooked in the microwave using the "grill" mode.

Perfect as a side dish boiled rice. Tasty and healthy fish for dinner - great? And the calorie content of one hundred grams of this deliciousness is only 157 kcal.

Pumpkin porridge without cereals

Sounds a little weird. Maybe, but for weight loss this dish just wonderful. After all, the calorie content of one hundred grams of porridge is 88 kcal. Not to mention the fact that pumpkin is a real storehouse of vitamins, macro- and microelements.

Unfortunately, not everyone favors this wonderful vegetable, which is completely in vain! So let's get started!

Ingredients:

• 150 grams of pumpkin.
• Honey or sugar - half a teaspoon. They may well be replaced by dried fruits.

Cooking order.

Wash the pumpkin, peel it, cut it into pieces of about 6-7 cm. Put the pumpkin in a saucepan, add water, cook until soft. It is difficult to name the cooking time, since it will be different for different varieties of pumpkin.

After the pumpkin is cooked, drain the water and mash the vegetable with a wooden (preferably!) Crusher. Add sugar or honey, as well as pre-washed dried fruits. The dish is ready. Enjoy your meal.

It is gratifying if you, dear reader, have learned something useful for yourself from this article and share useful information with your friends. Of course, there are difficulties in establishing proper nutrition. But you will succeed. "The road will be mastered by the walking one." I wish you success!

AT modern world people are constantly in a hurry: to work, to the bank, to pick up the child from kindergarten. Due to the extreme lack of time, rash snacks often occur on the wrong ones. A modern person is practically deprived of breakfast, lunch - if there is enough time (most likely, it will be a sandwich or a business lunch), but dinner - from the heart. Abundant and high-calorie.

There are firms that organize healthy nutrition on a turnkey basis. You place an order and report your wishes for the diet (or the wishes of your trainer), and professionals prepare breakfasts, lunches, dinners and snacks for you, taking into account the rules of healthy eating, and deliver them to your home or office. All that is required of you is to eat it all on time and not have a snack. harmful products like store-bought sweets, especially if your goal is to lose weight. Read more at https://servicediet.com/. This approach is very good because you do not need to learn tables glycemic indexes and ingredients in the store, think about how to make muffins from whole flour, and salad - delicious without mayonnaise. In addition, proper nutrition most often involves the rejection of semi-finished products, which means spending time on cooking.

Breakfast

Lunch

Dinner

Protein with a side dish should serve as a second dish. You can choose any lean meat. Rice, buckwheat, fresh vegetables - everything you need. The main thing to remember is that you need a little cereal, but vegetables - several times more than meat.

Snack

Dinner

Again protein. If there was meat for lunch, you can eat seafood for dinner. And again, a vegetable side dish would be an excellent option. From drinks, you can choose herbal infusions.

Last meal

And finally, some useful tips:

• Every time you feel like eating something, you should ask yourself the question: "What is useful here?"
• You can not drink food with water, it increases the volume of the stomach.
• Always have a light snack on hand. For example, banana or muesli bar.

Food. Slimness through food

If you have a weight problem, you don't have to count calories. It is enough to rearrange the diet in such a way that the metabolism and weight return to normal.

To provide billions of cells with energy and building material, the body requires 45 different nutrients. He cannot do without any of them, because each performs its own special task, and only together they can have a full effect. These substances include carbohydrates, fats and proteins, ballast substances and a large group of vitamins and mineral compounds are also added here.

Carbohydrates quickly and optimally supply energy not only to the muscles, but also to the nervous system and some organs, such as the brain, blood cells and kidneys, you can not do without them. Who, out of fear of being overweight, tries to avoid them, does nothing good for the body. Scientists have found that serotonin, the messenger substance of the brain, is produced more when we consume more carbohydrates. And it improves mood and improves tone!

A good half of all calories, in accordance with today's ideas, should come to us from carbohydrates - however, much depends on the type of carbohydrates.

Early morning energy providers: fruits, milk, yogurt and whole grain bread. By the way: balanced nutrition is the surest means of maintaining harmony and vitality.

Sugar, starch and cellulose belong to this group of nutrients. The last two should be preferred. They are found in grains, vegetables, legumes, potatoes and fruits. These products in their "natural form" have other advantages: a complete set of vitamins and minerals. Therefore, experts speak in this case of a high "nutritional density" - that is, a favorable ratio between the content of calories and nutrients - vitamins and mineral compounds. The situation is quite different with products of thorough processing of grain and sugar beets - that is, those containing a lot of sugar or starch. Cakes, sweets, chocolate, drinks such as lemonade give little, except for empty calories that are deposited in the body in the form of body fat.

Ballast substances, most of which belong to the carbohydrate group, although they are not used by the body, they perform important functions. They swell in the intestines, cause its peristalsis and ensure the regularity of its emptying. This has a positive effect on the silhouette. Ballast substances also have a positive effect on the regulation of satiety and hunger. Therefore: eat whole grains, legumes, fresh vegetables and fruits. They are rich in ballast substances.

Protein (protein) is an important building material for cells. He is also involved in the life necessary processes metabolism as an integral part of enzymes and hormones. Protein is found in animal products such as meat, fish, eggs, milk and dairy products, but also in plant products such as legumes and whole grains. Best of all, the body absorbs those proteins that are closest to it in structure. From this point of view, it is preferable to eat not any one food, but a combination of them: potatoes with milk or eggs, grains with legumes, or milk with grains.

Fats provide the most energy, about 9 kilocalories per gram. So try to avoid fatty foods. But a certain amount of fat is vital for the body, fat is a building material for cell membranes, for hormones, it is also a carrier of vitamins A, D and E. Vegetable fats (oils, margarines) supply vital complex unsaturated fatty acids. But still, those 40% of fat calories that on average fall on our plate are a bit too much. It is better to refuse about a third of them. This is not always easy, because fats are primarily carriers of taste, they have long dainted and pampered us, and besides, they are found in such indispensable products like cheese, sausage, sauces, pastries, sweets and meats. In its pure form, fats are found only in lard, butter, margarine and vegetable oils. By reducing your fat intake, you will reduce the intake of calories in the body much more significantly than undereating carbohydrates or proteins. By the way, there is one more reason not to get involved in fats. Fat-rich animal products also contain cholesterol, and this negatively affects the arteries. Finally, alcohol is not a vital nutrient. It supplies only empty calories.

They are needed in the smallest quantities, but they are of great importance for growth and life. Because they are involved in all key metabolic processes, for example, in blood formation, in the production of hormones, for the immune system; some of them protect health, others are important for the skin, hair and mucous membranes. Thus, vitamins support not only health, but also beauty.

With food, 13 different vitamins must be supplied to the body. Since no product contains all the vitamins at once, a balanced diet is very important. varied diet in which the freshness of products is essential. Who often resorts to snacking on the go or constantly warms up food, easily slides into a vitamin deficiency. This is especially true for those who, out of fear of gaining weight, reduce their calorie intake for a long time. Because if you "eat little and not what you need, then you have little chance ||. to receive vitamins and minerals in sufficient quantities. In addition, you will also lack those vitamins that have a cosmetic action, but not from the outside, but from the inside, making you shine and radiate.Pregnant and lactating women require more vitamins, smokers especially need vitamin C and carotenoids, and women taking birth control pills often lack B-group vitamins, folic acid, vitamin C and E. Stress and chronic alcoholism increase the need for vitamins.

The latest research shows that vitamins are responsible not only for an uninterrupted metabolism, but also protect health. First of all, this applies to vitamins E, C and beta-carotene, a precursor of vitamin A. These so-called antioxidants block the action of especially negative oxygen radicals that destroy cells. Since radicals weaken the skin and hair, it is very important to take enough antioxidants. They are found in yellow-red and green vegetables, fruits and vegetable oil. Despite all the benefits of vitamins, you should still not thoughtlessly pounce on vitamin preparations, trying to compensate for this malnutrition. In the first place should be healthy food. Because food, unlike medicines, gives the body the most important nutrients (vitamins, ballast, mineral compounds, the so-called secondary plant substances) in their entirety. So, for example, rosehip contains, along with vitamin C, also bioflavonoids, which contribute to the absorption of vitamin C. And, in addition, also mineral and ballast substances. pure powder vitamin C is deprived of these advantages. AT exceptional cases taking vitamin preparations makes sense, but you should ask your doctor about this. Just as vitamins are useful in small amounts, they can be harmful in large doses. Through food, such an overdose is excluded. (But, for example, it is better for pregnant women not to eat the liver: vitamin A is contained in it in such quantities that it can adversely affect the child).

Vitamins do not tolerate without damage either long transportation, long storage, or high temperature. They don't even last long in the fridge. That's why:

Minerals are a building material. For example, iron - for blood, calcium and phosphorus - for bones, fluorine - for teeth. However, they are also involved in many metabolic processes - such as magnesium in muscle contraction, potassium and sodium in the regulation of water metabolism. They are integral part hormones - like iodine in the secretion of the thyroid gland.

The most important suppliers of minerals are milk and dairy products, meat, whole grains, vegetables and fruits, legumes and fish. Salt buy iodized. With regard to minerals, the rule is also true: it is better to get them through a healthy and varied diet than individually in the form of medicines.

Most of the calories your body needs should come from carbohydrates (50 to 55 percent), 10 to 15 percent from protein, and the rest (25 to 30 percent) from fat. At the same time, make sure that you have vitamins, minerals, and ballast substances in sufficient quantities on your table. Whenever you eat, you should combine two of the following food groups:

Potatoes, whole rice, whole grain baked goods, legumes, or whole grain pasta.

Fresh vegetables and fruits.

Low-fat milk or dairy products, lean meats, lean fish.

Nuts, sprouts or seeds.

Salads, raw food.

In addition, avoid solid fats and margarine, favor vegetable oils. And more drinking, if possible calorie-free - like mineral water.

Food in its natural form - those that go to food without additional processing. But chemical substances in soil, trees and tubers, as well as harmful substances from air and rainwater, leave their traces on natural products. However, vegetables and fruits grown under control, meat with a special keeping of animals are guaranteed from the use mineral fertilizers, as well as injections hormonal drugs and anabolics. The natural growth of plants and animals is not only good for its environmental safety, these products taste better. When buying, follow the quality of the products on the labels! Since 1993, the "Bio" label has stood for the environmentally friendly production of the product.

Salt and sugar: that's what affects the figure and mood

Salt is necessary for the body for proper water exchange. 5 grams of salt per day would be enough for this, but in reality each of us consumes at least twice as much. Salt is found in many foods, especially prepared meals, canned food, frozen food, sausage, cheese and bread, and pickles. Excess salt can lead to a dangerous increase in blood pressure. And because salt binds water, it makes you fatter. Sugar appears not only under this name, but also in the form of all kinds of "...oses": sucrose, fructose, maltose, dextrose, glucose. It's found in foods where you shouldn't expect it: in bouillon cubes, in medicines, in breakfast cereals, and in ketchup. Artificial honey is also nothing but sugar. What makes sugar dangerous is the fact that it quickly raises insulin levels (insulin is a hormone that regulates blood sugar). But then it falls off just as quickly. An increase in the level quickly causes a feeling of satiety, and a decrease causes hunger and an unbridled appetite. Consequence: you have to eat more often and, if possible, something sweet. With complex carbohydrates - such as starch or foods rich in dietary fiber - everything is different. They raise insulin levels more slowly.

It is not the number of calories that determines a healthy diet, but the value of the nutrients that are contained in the products.

Now light products have become popular - and this has become noticeable in their growing turnover - light products. They are often considered healthy, low-calorie and good for the figure. But this is a mistake, fat-free sausage, despite the decrease in fat levels, continues to be what it is: a product high in animal fats. And light drinks should not be automatically classified as healthy foods only because they use a sugar substitute. Despite the reduced calorie content, they remain what they are: drinks containing empty calories. Natural light foods - such as vegetables, fruits and low-fat dairy products - in contrast, are rich in vitamins and minerals.

It is very difficult to determine the exact need for calories, because it depends not only on size and weight, but also on loads, on gender, and on many other factors. Even food digestion theory seems to recognize that energy requirements vary widely among people. You can focus on the control figures of the German Nutrition Society. For women aged 19 to 25, this figure is 2200 kcal per day. With increasing age, it decreases and from 25 to 50 years is 2000 kcal. Pregnant and lactating women require more. The easiest way to find out if you're consuming extra calories is to weigh yourself once a week.

If you eat improperly for years and gain excess weight, this can adversely affect your metabolism and lead to the brain center of satiety and hunger not working properly.

The only way out of this vicious circle is to rebuild nutrition in such a way as to restore correct exchange substances. Specifically, this means the following: more complex carbohydrates in the form of whole grains, vegetables and fruits, low-fat milk and dairy products, fish, less meat and fat.

Nutrition of this kind has a regulating effect on the center of satiety and hunger and on blood sugar levels. Attacks of hunger and the need for sweets are weakening.

Instead of radically replacing unhealthy foods with healthy ones, alternate, for example, white buns with whole grain bread, and bake potatoes instead of frying them in oil.

Important: never eat the "forbidden" with a bad conscience, it gives rise to self-disappointment and undermines the "moral of nutrition." If you eat wisely and indulge yourself in something delicious on occasion, it will not harm your health.

Here's the comforting thing: gustatory nerves are trainable. Someday you will forget to dream about those foods that made you sluggish and fat, you will get used to wanting everything that makes you healthy and beautiful.

The concept of "ideal weight" is outdated these days. Experts insist on "weight" the best of health". This allows you to be both healthier and more beautiful.

Former prescriptions for dimensions and weights have been crossed out in recent years. What used to be considered overweight is now not only normal, but sometimes desirable. Physicians and nutritionists have come to such a revision of their views as a result of many years of observation. Contrary to their own expectations, they found that just people with some excess weight have better vital signs. Since then, they have somewhat relaxed the belt and said goodbye to the concept of “ideal weight”. Previously, it was 15 percent below the "norm" for women, and 10 percent for men. Now, in retrospect, we can say that the requirement of "ideal weight" in the sixties infected the world with a mania for harmony, which is only now gradually subsiding. But even now, some more - especially women - continue to torture themselves with diets and suffer in fitness studios until they drop in order to get closer to their ideal figure and ideal weight to the nearest gram and millimeter. The result is well known: many became sick rather than slim.

The number of excess kilograms says little. In this case, height, age and body constitution are of decisive importance. Reasonable Ratio Gives "Body Weight Index"

The concept of " normal weight» today, as before, can be a starting point. It is calculated (according to the method of the French doctor Pierre Paul Brock) according to the formula: height minus 100. Women with a height of seventy meters can weigh 70 kg. But this formula also has a catch. She gives reasonable figures only for average height. Very tall or very small women under this formula either weigh too much or not enough.

The most reliable figures are given by the "body weight index". It is calculated as follows: they take height (in meters) squared, for women with a height of seventy meters, this will be 1.7x1.7 \u003d 2.89. Now divide the available weight (let's say 70 kg) by the empirical number (2.89). This gives approximately 24. Any number between 19 and 26 will indicate normal weight. Numbers from 26 to 30 indicate excess weight, over 30 indicate obesity, this is already a medical indication to start losing weight. Numbers below 19 are a warning about underweight with health risks.

The third way to estimate your weight is to measure your body in centimetres. The circumference of the chest is measured at the level of the nipples after a deep breath and again after an exhalation. The average value is multiplied with height, the product is divided by 240. Example: the average chest circumference is 100 cm, multiplied by the height of 170 cm = 17,000, divided by 240 = 70.8 kg. Thus, 71 kg - the weight is quite normal. But, as already mentioned, these figures are obtained from rough control numbers. You can decrease or increase them by 20 percent. But still, from time to time you need to conduct a medical examination. If you have other health risk factors, such as high blood sugar, high blood pressure, or fat metabolism disorders, you will need to reduce your weight.

Meanwhile, it has long been proven that a moderate, stable excess weight is much more tolerable for the body and soul than a number of even the most reasonable attempts to get rid of its excess. Because constant jumps in weight up and down (“Jojo effect”) overstrain cardiovascular system and metabolism. The fat layer on the hips and on the sides is still less dangerous from the point of view of health than fat - as it happens in men - concentrated on the stomach.

Therefore, many doctors insist on the concept of "feeling good weight" instead of the usual "normal" weight. For this new verbal formation there is no accurate measurements, but this refers to the weight at which a person feels good, which guarantees him high performance and the greatest likelihood of staying healthy. And - importantly - the weight that can be maintained for a long time without jumps and without special efforts.

The question of why some people remain slim all their lives without difficulty, while others have to constantly struggle with extra pounds, has not yet been finally clarified. What is undeniable today is that genes play a key role in this. They are responsible for the fact that some people digest and use more food, others have less, they also affect the biological " weight class”, the so-called Set point - the weight that the body easily holds. The influence of genes may be greater than hitherto thought. But malnutrition, gluttony and lack of movement also play a big role. It is possible that in women, unbalanced hormone levels are responsible for excess weight, because the hormone estrogen binds water in tissues. It makes a woman fatter and heavier.

The fact that two women of the same height and weight have different figures is due to the very different distribution of fat and muscle mass. For women, the proportion of fat in weight is considered normal at 20-25 percent, for men - at 15-18 percent (it increases with age). This fat fraction can be measured on the hips or on the shoulders with a special collet device or using infrared light. Most fitness studios have such devices at their disposal, as do sports doctors. The higher the proportion of muscle, the lower the proportion of fat and vice versa. True, the scales do not distinguish the difference, because both fat and muscle fibers weigh about the same. But the muscles optically make the figure more slender and toned. Because of this, it is worth reducing the proportion of fat and strengthening muscles through movement and sports.

Three cleansing days a month will support your health and figure, because the body will lose half a kilogram a day. Many physicians (still) recommend regular detoxification of the body as the ideal remedy for the so-called diseases of civilization. Their arguments are as follows: malnutrition, excess stress, excess poisons - in the environment and in the means of pleasure - and lack of movement overload the metabolism so much that it can no longer cope with cleaning. Consequence: intermediate and final metabolic products not removed from the body are deposited in the intercellular spaces of organs, in the connective tissue and on the walls of blood vessels, threatening health. This slag theory is disputed among experts, especially after failed attempts detect traces of these slags with the help of modern instruments. Since the concept of "slags" is only figurative and is intended rather for amateurs, experts prefer to talk about the "over-acidification" of the body ("Acidosis"). Most people, according to these specialists from the field traditional medicine, poisoned. This means that they have a healthy balance between the base and acids.

One of the main causes of this disorder is malnutrition. Excess acids produced in this case cannot be completely excreted from the body and are deposited in connective tissues. Acid-forming foods - as a rule, protein-rich animal products - meat, fish, eggs. In the same way, only weaker, solid fats act. Isolated carbohydrates in the form of white flour and sugar and derivative products from them are also added here. Products that form a so-called base that can neutralize acids are capable of protecting against peroxidation. As a rule, these are products containing a lot of minerals. These include vegetables, salads, potatoes, herbs, fruits, and raw milk. Whoever eats enough of these foods can protect themselves from acidification. With age and under the influence of stress, the risk of acidification increases. As a result, diseases such as migraine, rheumatism, indigestion and even cancer appear.

Just eat some apples all day long. Or one carrot. Or one rice. This is not a diet, but a kind of short fast, exceptionally favorable for the body and soul.

No matter how you evaluate this theory, it nutritional advice is given nice results. Lots of vegetables, whole grains, fruits, and low-fat milk, and small amounts of lean to top it off. meat products rich in proteins - from any point of view more the right way nutrition than luxury meals with empty calories. But not only food cause acidification. Some folk medicine experts blame the so-called free radicals. More precisely, their excess. These highly corrosive particles destroy cell membranes. They occur under the influence of ultraviolet radiation, certain substances from exhaust gases and from other poisons. environment and possibly some medications. This leads to metabolic disorders. At the same time, the vital functions of billions of cells are blocked, which can no longer receive sufficient nutrition and regularly be released from waste.

Classical doctors dispute these theories. Some experts have introduced the concept of "internal pollution", which is very close to "slag". These "pollutions" weaken immune system and make the body prone to serious diseases - such as arteriosclerosis, gout, rheumatism - and up to a heart attack. In milder cases, they simply feel tired, lethargic, irritable, joyless, distracted, headaches appear and weight is added. But it's not just physicians who recommend fasting who notice the relationship between acidification and overweight because excess acid retains water in the body. A "contaminated" body often experiences bouts of hunger.

Regular fasting days- for example, with juices, sauerkraut, carrots, fruits, potatoes or rice - will help to avoid acidification or at least contain it. It would be ideal to arrange one fasting day a week or once a month for three days. One unloading week a year, according to experts, is necessary as a minimum. But it must be carried out under the supervision of a specialist.

How to do it

The whole day (or two or three) eat only fruit or only carrots or sauerkraut.

You can refuse solid food. Instead, drink up to two liters of fruit or vegetable juice, plus more water or herbal tea. Fruit juices are best diluted 1:1 mineral water. With a sensitive stomach, mix one or two tablespoons of ground flaxseed into the liquid.

On rice days, up to 150 grams of whole rice (weighed raw) is allowed. Soak rice in double the amount of water. Do not salt or sugar. If desired, you can brighten up the food with a small amount of fruits (apples) or vegetables (tomatoes).

The most important thing on such fasting days is drinking: you need to drink at least two or three liters of liquid (water or herbal tea), otherwise there will be nothing to remove the released “slags” from the body, and this will make you not healthy and fresh, but lethargic and tired.

Fasting has nothing to do with diets, and fasting is not at all for the sake of harmony. Fasting is a general cleaning of the body and soul

It is very important to drink plenty of water during fasting. At least two liters of fluid per day. Mineral water, herbal or fruit teas, diluted juices from fruits and vegetables (no salt or sugar)

Whoever fasts refuses solid food for a certain time and drinks at least two liters of liquid per day. Or is it weak teas - herbal, flower, fruit, medicinal - or mineral water, unsalted vegetable juice, vegetable broth or diluted fruit juice without sugar. The feeling of hunger disappears, as a rule, on the third day, because the body begins to consume its reserves.

“The disease disappears, health increases,” says the “father” of medical posts dr Otto Buchinger. He is also convinced that fasting is in many cases much more effective than medical remedies, especially for chronic diseases (migraine, rheumatism) or for allergic and skin diseases ( scaly lichen, neuro-dermatitis), also with high blood pressure or high cholesterol. Fasting will help you get rid of extra pounds and at the same time have a wonderful effect on the skin - for many this would be a very pleasant "side" effect.

Despite all these obvious results, treatment by fasting is still very doubtful for some. Reason: during fasting, muscle protein decomposes. To prevent this decay, many physicians include two to three tablespoons in their fasting treatment plan. fat-free cottage cheese in a day.

Fasting is a big burden for the body. Many organs work at the limit of their strength, especially cleansing ones - the liver, kidneys and skin. To cleanse the intestines, they drink Glauber's or bitter salt dissolved in water (a full tablespoon per quarter liter warm water). To this you need to add one or two washings per week with an enema (a liter of warm water). Many "fasters" experience - at least in the first days of the restructuring of the body - fatigue, drowsiness, lethargy. And ten days later, a crisis sets in: the head hurts, the body breaks, the mood drops to the very bottom. These are the classic symptoms that show that the treatment is working. After a day or two, the physical and mental state noticeably goes uphill.

Most "fasters" dream intensely and often solve their problems due to this. Solutions are found on their own. The spirit and mind are more open to everything new and more easily part with the old. Fasting often leads to a different way of life - one that is healthier and more conscious. Giving up alcohol or smoking while fasting is easier than ever, and many have managed to get rid of these bad habits forever and ever.

The most productive period is three weeks. But such a course of treatment must be taken in a special clinic, even if you already have your own experience of fasting. Beginners, even if they fast for a short time, should take a leave of absence from work for these days, and courses of treatment lasting one week should be under medical supervision(outpatient or in the clinic). Before posting, you need to be examined and consulted. It is impossible to fast in passing, not for long, and from time to time. Fasting requires serious entry, with a preparatory day where only fruits or vegetables are eaten. Even more important is the exit from the post: one apple. This is followed by at least three recovery days, when they eat only raw food, fruits, vegetables, salad, cottage cheese, jacket potatoes, varenets and small quantities whole grain bread. Meat can be eaten no earlier than on the fifth day. And salt for another ten days only in scanty quantities, as well as sugar.

If you love potatoes and are afraid that you can’t do a real fast, you can arrange a week-long potato fast. Potatoes are rich in vitamins, minerals, protein and carbohydrates. The abundance of potassium will provide an intensive withdrawal of water, low calorie content (about 70 kcal per 100 g) will ensure you lose weight about two kilograms per week.

Eat only potatoes grown without the use of chemicals. Rinse it well and cook in uniform. Add some cumin to the water.

At lunch and dinner, mash up three or four unpeeled potatoes and lightly flavor with vegetable oil. Do not salt! Dried herbs can be added to taste.

For breakfast, have a glass of curdled milk or low-fat yogurt without fruit additives, adding a tablespoon of unground flaxseed to it. During potato fasts, you also need to drink a lot: at least two liters a day. Herbal tea is the best.

The best diet is the one that teaches you to eat right for a long time to be slim and healthy.

The reverse side of weight loss courses is known: in most cases, the kilograms shed with difficulty come back and almost faster than they left. The reason is this: the metabolism quickly adapts to a low-calorie program and knows how to get by with a little. When the diet is over, he still needs time to rebuild - if he manages to rebuild back at all. So with each next diet the probability of never returning to the original state increases. Consequence: hitherto normal portions of food with a new economical metabolism become redundant, and excess calories go straight to body fat. The second fatal flaw of radical diets: when rapid weight loss muscle protein decomposes, and with a new weight gain it is replaced by pure fat. But muscle mass also affects energy consumption: if it decreases, then energy exchange also decreases.

If you want to lose weight, you need to understand the following: the only diet that can really help you is a diet that will change your attitude to food - and for life. But this takes time. Unfortunately, this effect of "learning ability" of the body does not always occur even with long-term diets. Below we provide a selection of popular diets for comparison.

Principle: Eat whatever you want, but count calories. After counting to a thousand, do not eat more that day. At the same time, there are no prohibitions or recommendations, and in a week you will lose two kilograms.

Disadvantages: there is a danger of not getting vital substances if you eat something “not right”. Even for professional experts, it is difficult to make a plan for 1000 kcal so as not to miss something important. Therefore, they recommend raising the daily energy intake to 1200-1500 kcal so that the danger of malnutrition is not so great.

Learning effect: bad, it could only be good if you eat according to a plan verified by experts.

Hollywood diet

Principle: Enzyme-rich fruits such as pineapple and papaya should stimulate the intestines and speed up the breakdown of fat. In the first week, you need to eat exclusively tropical fruits, in the second week, carbohydrate and protein foods are added. But all these three food groups are eaten strictly separately, otherwise

According to the theory, the intestinal enzymes activated by each of these groups mutually neutralize each other. In the first week, you can lose up to three kilograms, then from half to one kilogram. This diet allegedly helped dozens of movie stars get rid of those extra hated pounds. It is doubtful, however, that enzymes actually speed up bowel activity and burn fat. So far, studies have not yielded any results. What is the only positive thing here: an abundant supply of vitamins and minerals to the body (at least in the first week) from foods with a sufficient amount of proteins, fats and carbohydrates.

The form for life method

Principle: the main thing here is not the number of calories, but the separate consumption of carbohydrates and proteins. According to the theory human body cannot absorb both at the same time. Consequence: "undigested" is deposited in the fat layer. Californian nutrition experts Harvey and Marilyn Diamond developed their nutrition plan. They divide the day into three parts. At the beginning of the day, you can only eat fruits and drink fruit juices, at lunch you need to eat food rich in proteins, along with salad and vegetables, and in the evening - only carbohydrates in the form of legumes, rice, potatoes, pasta - again with vegetables.

The "form for life" method is disputed by experts, since it has not received scientific evidence. It is believed that no deficiency phenomena occur, because the body receives all the necessary products. Those who managed to get rid of excess weight using this method explain this by the fact that all products individually are much less tasty than in combinations, and do not cause appetite. Dumplings without meat, cheese without bread, spaghetti without Bologna sauce can only be eaten with force.

Principle: All food is taken in the form of powders diluted in water or milk. Depending on the product, you can eat three to five servings per day. There is no doubt that in this case all the necessary substances enter the body, because the powders are formulated according to the prescriptions of the diet and meet the standards of need. Despite this, nutrition experts are concerned about this method: this diet does not develop a new reaction to food in the body and a new relationship with it, besides, it is expensive and gets bored very quickly.

Learning effect: none.

Principle: you can eat everything, but only half. This method has great advantages: instant hunger can be satisfied at any time, you don’t have to deny yourself anything, and you don’t have to radically rearrange your habits and the contents of your grocery basket. This method can be practiced everywhere. Theoretically, it could be a good long-term therapy. But this is theoretical. In practice, the situation is as follows: overweight people not only eat too much - they often eat the wrong thing. And it may turn out that the most necessary substances, which they lacked before, will now receive half as much. In this case, it would be better to eat not half, but twice as much - at least in terms of vitamins and minerals (see pp. 94-95). But this would require detailed knowledge of healthy eating.

Learning effect: none.

Principle: eat not only less, but what you need. This training program organizes self-help groups that exist in any major city. Members of these groups meet regularly for experience sharing, weigh-ins and individual consultations. When joining such a group, an entrance fee is paid and subsequently - membership fees.

Such strict self-discipline helps to organize proper nutrition, the method is relatively simple and can be carried out in the most everyday conditions. At the same time, it is not recommended to lose more than one kilogram per week, and it makes sense to join such a society with an excess of weight of at least five kilograms.

Learning effect: good.

How and how much food should or can be consumed during the day? This issue is very important for human health. Many women do not know how to build their daily diet correctly.

In Ayurveda, the ancient Hindu teaching about healthy life- food throughout the day is coordinated with the rhythms of nature. The ancient sages noticed that during the day three periods are successively replaced, 4 hours each.

The first period is rest (in Hindu "Kapha", which means "Plime"), the second is energy activity ("Pitta", which means "Bile") and the third period is physical activity ("Vata", which means " Wind"). These periods are primarily associated with solar activity.

The period of "Slime" (begins at sunrise) - from 6 to 10 hours. As a rule, the morning is calm. At the physiological level of the body, this affects the rest and heaviness of the body. The "Bile" period lasts from 10 to 14 hours and is characterized by the high position of the sun. At this time, a person experiences the greatest feeling of hunger and the "fire of digestion" is most powerful in the body (by analogy with the sun). The "Wind" period lasts from 14:00 to 18:00. The sun heated the earth, warmed the air. From this, the movement of air masses begins, the wind rises and everything starts to move - trees, grass, water, etc. sway. At the physiological level, this is a period of motor activity, the highest efficiency. Then comes the repetition: from 6 pm to 10 pm - "Slime", from 10 pm to 2 am - "Bile", from 2 am to 6 am - "Wind". It is in this rhythm that the whole world of animals and plants lives. Moreover, such activity is observed in both diurnal and nocturnal animals.

Based on these premises, the sages of Ayurveda give the following recommendations regarding nutrition during the day.

1. Get up during the "Wind" (motor activity) period a little earlier than 6 am (local time) - you will be active all day. If you get up during the period of "Slime" (rest) - you will be inert all day.

After getting up, drink a glass of warm protium or spring water. "Wind" enhances the work of our intestines and promotes the evacuation of the contents of the large intestine. This recommendation coincides with the active time of the large intestine from 5 to 7 in the morning. (Additional information will be given on the daily activity of the organs.)

2. Usually from 7 to 9 o'clock in the morning there is a slight hunger - eat.

3. During the period of "Bile" (especially from 12 to 14 hours), when the digestive "fire" is strongest, eat the largest meal. Within 2 hours after eating, be in an upright position (sitting or walking).

4. During the end of the "Wind" - the beginning of "Slizi", before sunset (17-20 hours), - a light dinner in the form of fruits, a vegetable dish, a glass of sour milk or a warm decoction of herbs. After that, it is advisable not to eat anything else.

5. Go to bed between 21:00 and 22:00. This is the period of "Slime", sleep creates heaviness and drowsiness in the body.

Such a biorhythmological mode of life is most favorable for the functioning of the human digestive system. Falling asleep, you will not feel bad from the stomach filled at night. A night's sleep will bring you rest and peace of mind. When you wake up, you will feel rested, go to the toilet, and around 9 o'clock in the morning a healthy feeling of hunger will appear.

But if you even moderately ate at night, then the processes of digestion will not allow the body to rest. It will work by digesting and assimilating food under adverse conditions (body temperature drops at night, which negatively affects digestive enzymes). Such digestion is defective, a lot of toxins are formed. Wake up unrested and, to cheer yourself up, take some kind of stimulant - tea or coffee. You will want to eat only at lunchtime, and then in the evening. So malnutrition weakens and slagging the human body.

To change the way of life, eating habits, it is necessary, firstly, to understand the process of nutrition, digestion and, secondly, to change the stereotype eating behavior in your mind, develop and consolidate the necessary character traits.

So, fix the right diet.

The first meal - in the morning from 7 to 9 o'clock - should be when you feel hungry, preferably after physical exercises - charging, running, brisk walking, housework, etc. Physical work warms up the body, activates enzymes and supplies energy. Remember popular expression Paul Bragg: "Breakfast must be earned." Eat natural, easily digestible food according to the season of the year until you are slightly satiated.

The second meal - at noon from 12-13 to 13-14 o'clock - should be when feeling very hungry and consist of vegetables (salad or stew) or first courses (especially in the dry and cold season). Next - whole porridge, nuts, soup or bread from sprouted grains, potatoes, etc. (you can eat meat food but not more than 2-3 times a week).

The third meal - no later than 17-18 hours - should consist of only one dish. These can be: seasonal fruits (soaked dried fruits), some vegetable dish (preferably fresh or properly cooked), spoiled milk. You can limit yourself to drinking freshly squeezed juice from vegetables or an infusion of herbs with honey.

The daily amount of food should not exceed 1-1.5 kg. remember, that accepted food should become your internal environment, and digestive system is limited in this respect. Excess food "extinguishes the digestive fire", depresses energy, disrupts acid-base balance and detoxifies the body.

About what you consume normal amount food per day, confirms a small feeling of hunger that persists throughout the day. This is a kind of life on the verge of hunger, lightness and vigor of the body.

Meals should be separate: eat protein food in one step, and starchy - in another.

Of course, there may be other options, depending on traditions and habits, but this one is the best, and you will see for yourself.

NUTRITION ACCORDING TO THE MONTHLY WOMEN'S CYCLES

Proper nutrition, taking into account monthly biological rhythms, allows you to normalize the processes occurring in a woman's body.

The diet that I want to offer you is suitable for all women, regardless of the length of the menstrual cycle, and even for those who have irregular cycles.

The monthly cycle, lasting an average of 28 days, can be divided into three periods. The first - follicular - begins on the first day of menstruation and lasts about 14 days; the second occurs immediately after ovulation, lasts up to 10 days, and then smoothly passes into the third - premenstrual - period, which usually begins on the 21-24th day after the first day of the previous menstruation. The duration of this period is 4-7 days.

The first period is extended if the monthly cycle is more than 28 days, and shortened if the monthly cycle is less.

With a breakdown of the 28-day cycle by weeks, all three periods are distributed as follows: 1st week - the beginning of menstruation and the first period of the cycle;

2nd week - continuation of the first period of the cycle; 3rd week - the beginning of the second period of the cycle; 4th week - the beginning of the third period of the cycle.

It has been noticed that starting from the second period of the cycle, women often lose their mood, nervousness appears and appetite increases significantly, they eat especially a lot of sweet and salty foods. The following will help you avoid overeating, maintain your weight, and maintain good overall health.

The diet consists of three stages, coinciding with the periods of the menstrual cycle, and is based on the balance of nutrients entering the body in accordance with the processes occurring in the body during the menstrual cycle.

The first stage begins simultaneously with the first period of the cycle, lasts about two weeks. Its essence is the maximum reduction in calorie content. You need to cut down on fatty, sugary, starchy foods (potatoes, rice, bread, etc.) and fruits.

The second stage begins 10-14 days before the onset of menstruation. Now you can slightly increase the intake of nutrients in the body by including sugary and starchy foods in the diet.

The third stage begins about 7 days before the onset of menstruation, when women experience especially strong nervous tension and cravings for salty, fatty and sweet foods. At this time, you need to increase the consumption of starchy foods (whole grains, sprouted grain bread, rice, potatoes, seasonal fruits, vegetables and various dishes prepared from them) and reduce the consumption of foods with high concentration proteins (meat, fish, poultry, eggs, sausages, etc.).

With constant cycles lasting about 28 days, broken down by weeks, it will look like this:

1st week of the cycle - the beginning of the first stage; 2nd week of the cycle - continuation of the first stage

3rd week of the cycle - the beginning of the second stage; 4th week of the cycle - the beginning of the third stage.

Following the diet t follow the basic rules:

Change meals daily;

Meat bake, not fry;

If you do fry food, use only vegetable oil.