Proper nutrition helps not only to lose weight quickly, it significantly improves health and appearance.

With PN, a debilitating diet is not required.

The most important thing is to maintain a balanced diet and a clear regimen.

PP does not impose restrictions on the daily menu, but only offers principles to promote nutritious nutrition for the whole family.

What does it mean and how to eat right

A healthy meal is eating a balanced diet with healthy ingredients. Answering the question what it is - correct (healthy, rational) nutrition, be sure to note that this is not only food specifically, but a conscious choice and lifestyle.

There are three aspects to consider when talking about the PP diet:

1. Fasting is not allowed.
2. Rational consumption of food.
3. The ability to choose (variability).

The basic rules of a balanced diet are the norms of how you need to eat in order to be healthy, and what the daily menu should be in order to keep yourself and your figure in shape.

Physiological foundations, principles, basic rules of healthy and rational eating

1. Fractional - portioned food. The human body needs full breakfasts, lunches and dinners. To avoid annoying hunger, two light snacks are permissible.
2. Correct breakfast. Breakfast cannot be neglected: in the morning, the metabolic rate is at its maximum.
3. Vegetables and fruits are friends for every day. They are rich in vitamins, trace elements and fiber. Therefore, they perfectly nourish and help the intestines. In the spring, when there are few of them, it is worth compensating for this factor with vitamin complexes.
4. If meat, then lean veal and poultry fillets. Consideration should be given to the portion size and preparation method. It is wise to eat meat at lunchtime by pairing it with vegetables.
5. Fermented milk products for every day. All low-fat fermented milk products must be present at the PP.
6. Her Majesty is water. With proper nutrition, you need to drink water: it speeds up metabolism, cleanses the intestines and makes the skin elastic: drink 250 ml of warm water immediately after waking up.
7. Sugar and salt are enemies. With sugar, an excess of glucose enters the bloodstream, which leads to a false feeling of an empty stomach and, accordingly, to the threat of overeating. An excess of salt leads to swelling.

The relevance and importance of PP is that the system, even without diets and physical exercises, is able to maintain excellent health and condition of the body. And if you choose the right products and draw up a suitable menu, you can gradually lose the excess and achieve an ideal figure. And it will be easy to maintain it with the right food.

How does it affect human health

At the PC, amazing changes begin to take place with the body: not only health improves, but also a person's appearance.

At first, when switching to PP, a breakdown is possible. This means that the body is rebuilding, mobilizing all its resources to cleanse the internal organs. Such restructuring is perceived by the brain cells, in fact, as a weakness.

With PP, especially at the initial stage, you should reduce energy consumption and get more rest. Then the body starts the recovery process, which usually makes itself felt:

• weakness and drowsiness;
• headache;
• fever and colds;
• skin rashes;
• diarrhea;
• irritability.

Important! The main thing is not to stop PP, taking into account the cyclical nature of the body's work. Day by day, the state of health will improve significantly. Complete restructuring of the body as a result of PP occurs in 1.5-2 months.

Proper nutrition provides a person with the necessary animal proteins and polyunsaturated fatty acids, contributing to:

1. Quality growth.
2. Improving mental development.
3. No fatigue.
4. Lack of drowsiness.
5. A noticeable improvement in the condition of the skin, nails, teeth and hair.
6. Normalization of the digestive tract.
7. Lack of depression and irritability.
8. The appearance of lightness and activity.
9. Improved mood.

Features of a balanced diet

What is healthy food?

A balanced diet does not need much effort and does not have inhibitions, unlike many diets.

The main thing in such a diet is adherence to the regime and daily intake of nutritious foods.

The features of a balanced diet consist in observing a number of principles:

A balanced diet should include:

• lean meat;
• fillet of sea fish;
• vegetable crops, herbs;
• fruit and berry crops;
• nuts;
• dairy products without fat;
• whole grain bread products;
• durum wheat pasta;
• cereals and various bran;
• compliance with the water balance.

Important information! Carbohydrates should be consumed before lunch and protein at the end of the day. The daily allowance is 1200-2000 kcal, while 45% of these calories should be consumed in the morning.

For men

A strong half of humanity needs control over their diet. This mainly applies to men who celebrated their fortieth birthday.

We offer a list of requirements for the male diet:

• increase your intake of complex carbohydrates;
• observe the rate of fats;
• get enough protein;
• eat a lot of fiber.

Important! Often in men, especially after 40 years, hormonal disturbances occur: testosterone levels decrease, memory deteriorates, and nervousness increases. To avoid this, you need to eat foods with zinc.

For pregnant and lactating mothers

A rational PP system depends on the availability of:

1. Energy value of food.
2. A balanced diet.
3. Wealth in vitamins and minerals.

The nutrition of pregnant women is associated with the physiology of fetal development. It differs depending on the term and correlates with the trimesters:

1. In the first trimester, when the baby is forming, you need to eat four times a day, but in small doses. The daily allowance is 2500 kcal.
2. The period of the second and third trimester is the time when the baby has already formed and is growing, increasing in weight. Requires six meals a day, but in small doses.
3. When breastfeeding, a woman should consume daily: 150 g of protein, 100 g of fat and 500 g of carbohydrates. The daily food volume of a nursing woman is 3500 kcal. You need to eat fractionally, up to 6 times a day. It is best to eat before feeding your baby.

For kids

Rational nutrition for children is:

1. Consumption of nutrients necessary for a growing body.
2. Strict diet.
3. Age approach to nutrition.

When compiling a PP menu for a child, the following should be taken into account:

1. When a child is active and athletic, his daily calories should be 2,400 kcal.
2. At the age of 7 to 10 years, the child is obliged to receive 2000 kcal per day.
3. Season salads with vegetable oil only.
4. Meat, fish and fruit are required in the diet.
5. Breakfast with foods with an obligatory calcium content.
6. Exclude processed meat products.
7. Eliminate soda and fast food.

Important! The child must have the energy to grow and develop. Therefore, children need more nutrients than adults.

When losing weight

The main advantages of PP are that when it is observed, the lost weight is never returned. That's why you should use this particular technique!

When losing weight, the following principles of good nutrition must be observed:

1. Limit sugar intake.
2. Limit salt intake.
3. Replace wheat bread with grain.
4. Replace animal fats with vegetable fats.
5. Eat food according to the regimen, often and in small portions.
6. Limit alcohol strictly to a glass of red wine per week.
7. Consume 2 liters of clean water daily.
8. Be sure to have breakfast with carbohydrate food.
9. Make food as varied as possible.
10. Do not starve so that the body does not experience stress.
11. Eat lots of fruits and vegetables.
12. Be sure to eat citruses and pineapples, which burn fat.

When building muscle

Sports trainers to increase muscle tissue advise:

1. A lot of energy for the body, contained in carbohydrates.
2. There are many building materials for the body, enclosed in proteins.

Attention! You can ensure stable muscle growth, for which you need to consume about 2 g of protein per kilogram of body weight daily.

Table of useful and harmful products

What should be included in a healthy diet and what does not belong there? Here is a table of TOP-10 healthy and unhealthy foods:

Keep this table for yourself so that you always have a checklist of what you can and cannot eat at hand.

Organization of the diet and an approximate menu for the week

When the body has enough nutrients, it functions smoothly. Therefore, it is very rational to compose the menu of the PP for seven days.

It will be even better if you consult a dietitian: he will develop a program and a healthy menu based on individual indicators of the state of the body.

Here is an example of a menu on a PP, which includes healthy products without taking into account their weight at the rate of 1 serving = 250 ml:

Nutrition experts' advice and secrets

Ksenia Drozhzhina, Experienced Healthy Diet Specialist, Sports Instructor

Ksenia asks not to forget that it is useful to have a basic understanding of gynecology, endocrinology and psychology. After all, our desire to "bite" is a psychological problem.

Ksenia Drozhzhina advises to imagine how you can look if you eat wisely and visualize this beautiful image.

Dr. Michael Greger, American nutritionist, scientist and scientific author

Dr. Greger released a disc with the intriguing title "Eat more to weigh less", where he talked about how this principle is perfectly consistent with a healthy lifestyle.

The doctor pays attention to foods with high calorie content: nuts, tofu, avocados, dried fruits and others. He recommends including them in small doses in your meals. Greger prefers steamed food over raw food.

Dr. Komarovsky, a well-known pediatrician and healthy diet advocate

Dr. Komarovsky offers his principles of healthy eating. The recommendations of a renowned doctor are as follows:

1. How much we eat: we need to eat in moderation, without overeating.
2. What we eat: Only fresh food should be consumed.
3. Possibility of choice: you need to eat in a variety of ways.
4. The principle of the "food plate": all food should be divided into four parts. A quarter of the "plate" is cereals, a quarter - proteins, the other two-thirds - vegetables and fruits.
5. Long live water! Drink only clean water, not teas and drinks.

Interesting information! Most of the nitrates are found in the solid part of vegetables and fruits. In cabbage it is a stalk, in a cucumber - a skin, in parsley - stems.

Useful video

Key Takeaways: Briefly to the Point

Summarizing all of the above, I would like to say that it is necessary to be extremely conscious about the issue of choosing food. Its importance and effect on the body can hardly be overestimated.

Healthy food is the key to maintaining good health for a modern person at any age. That is why you need to eat healthy and healthy.

The concept and laws of rational nutrition are far from diets and painful unloading. This is a healthy lifestyle.

The transition to PP should be smooth, without stress for the body. It should become a daily routine.

The menu can include delicious favorite dishes, you do not need to give up your habits at all.

You should eat fractional, balanced and varied.

It is better to cut back on the portion of food by increasing the frequency of consumption. It is helpful to get up from the table with a little feeling of hunger.

A balanced diet is equally beneficial for all categories of citizens: children, women, expectant and nursing mothers, men. It promotes weight loss and constant retention of the achieved result.

Such nutrition is beneficial for building muscle that is relevant to athletes.

We can say with confidence that, having understood the formula and once embarked on the path of a healthy life, when nothing hurts and there are no problems with weight, you will never want to leave it again.

"Phosphogliv" is a modern combined drug for the prevention and treatment of liver diseases:

• optimal composition of active ingredients;
• anti-inflammatory action;
• favorable safety profile;
• OTC dispensing from pharmacies.

Why healthy eating is so important and how to choose the right diet for every day

The ancients said: you are what you eat. Modern research confirms this statement. Not only health and longevity, but also mood depend on the diet. Alas, in recent years, people are less likely to distinguish between proper nutrition and weight loss diets. However, many of the latter not only have nothing to do with healthy eating, but can seriously harm health. While a balanced menu will help not only bring weight back to normal, but also noticeably improve well-being.

Healthy eating is the key to well-being and longevity

Why is it so important to eat right, even if your weight is normal? Biologically, a person is not able to consume such an abundance of food, which we have now. When nature "designed" us, it assumed that we would walk long kilometers in search of every root or piece of meat, eat small portions, most of our diet will be fruits and vegetables, and meat and honey will come across to us much less often. But civilization has changed everything - today even people with small incomes can easily afford high-calorie, fatty, salty and sweet food. And for this you hardly need to move! But in their natural habitat, the average Homo sapiens must walk at least 10-20 kilometers a day. As a result, almost all people in the civilized world move little and overeat, but they do not get enough vitamins and minerals.

The consequences of improper nutrition can be not only excess weight and obesity. An unbalanced menu is the cause of lethargy and constant fatigue (even if you get enough calories), liver, pancreas and gastrointestinal tract diseases, skin problems, different types of allergies, brittle and sparse hair, irritability and low performance, as well as such formidable diseases such as diabetes mellitus, ulcers, gastritis, stroke, atherosclerosis, cirrhosis. More than 70% of all modern diseases are a consequence of malnutrition, excessive alcohol addiction, overeating, or, conversely, diets that are destructive to health.

The principles of good nutrition

A healthy diet can solve many health problems, and the sooner you start sticking to the principles of a healthy diet, the better. When we say diet, we do not mean a short-term hunger strike, which supposedly will solve all health problems. The correct diet is not just the use of lettuce leaves, but a way of life. Here are the basic principles of a healthy diet:

1. Only eat when you are hungry. The availability of food has led to the fact that we often sit down at the table without the slightest desire to eat, “eat up” sadness or gnaw high-calorie chips and popcorn in the movies just to keep our hands busy.
2. Give preference to minimally processed foods. Minced meat, mashed potatoes, mousses, all kinds of smoothies are too soft food. Chewing is a very important part of digestion. Eating such food, we spend much less calories than we should.
3. Keep track of your calories. On average, a person needs 1,800-2,200 calories per day, these figures vary depending on weight, gender, age, health status, level of exertion and period of life. With age, the need for calories decreases, but it is not the consumption of proteins that should be cut back, but fats and simple carbohydrates (bread, pasta, sweets).
4. Eat small meals. Our digestive system is designed for 5-6 meals in small quantities, not 2-3, as we are used to. Each meal should be fist-sized or smaller. If you only eat once or twice a day, the body will begin to store fat.
5. Keep track of the ratio of proteins, fats and carbohydrates. 50% carbohydrates, 25% fat and 25% protein is a formula that suits most.
6. Add variety. A week on one rice or salad won't make you healthy - it will make you irritable. The food should be varied and tasty - firstly, it is good for the mood, and secondly, it will provide you with all the vitamins you need.
7. Avoid ready-to-eat and junk food. Frozen pizza, dumplings or hamburger may not seem as high in calories, but the technology for producing such dishes requires a very high percentage of "hidden" fat, preservatives and salt.
8. Do not eat in the evening. At night, your stomach also sleeps and cannot cope with digesting a hearty dinner. You should eat at least 2 hours before going to bed.

It is interesting
Not only the calorie content of dishes is growing, but also their volume. Even at McDonald's in 1950, the standard soda was 225 grams. Today in these cafes the smallest portion of cola is 340 grams, and the largest is 900. That's about 310 kcal.

Products for a healthy diet

How to eat right? When we hear the words “healthy food,” we often imagine a bunch of lettuce leaves. Needless to say, leafy vegetables are very healthy, but few people have them appetite for. Fortunately, healthy foods aren't just about greens. Here is a list of ingredients for a healthy diet for every day.

A fish. Especially oceanic varieties - fish oil is very beneficial for health, it lowers cholesterol levels, cleansing blood vessels of plaque and almost halving the risk of heart attack and stroke. The predominance of fish in the diet is the key to a good condition of the skin and hair. In addition, fish stimulates brain activity and contains vitamin E, which is essential for liver health.

Eggs. They should not be carried away - 4-5 eggs per week is enough to prevent stomach and duodenal ulcers, pancreatitis and nervous system disorders.

Berries. Any berries are rich in antioxidants that slow down the aging process - this applies not only to appearance, but also to all body systems. Berries must be present on the table of those who suffer from obesity and diabetes.

Beans. Legumes are almost an ideal dietary product. Beans and lentils fill you up quickly, giving us the protein and fiber we need for good digestion. They are useful for people suffering from obesity, diabetes mellitus, atherosclerosis, kidney and liver diseases, as well as for everyone with weakened immunity.

Whole grain bread and pasta. These are "good" carbohydrates that will saturate for a long time. The body spends a lot of energy to digest them, and they are not as dangerous for our figure as buns and cakes. What's more, whole grains can help you lose weight. Coarse flour dishes help to overcome obesity, diabetes, vitamin deficiency, depression, heart and vascular diseases. They contain a lot of B vitamins.

Dairy products. Choose fat-free ones - they are high in protein and calcium, which are necessary for teeth, bones and metabolic processes. They also contain lipoic acid, which helps to heal the liver. Low-fat foods lose most of their beneficial properties and taste. In view of the latter, manufacturers often add a huge amount of sugar to them.

Vegetables. A real storehouse of vitamins and fiber, and there are very few calories in them. Any vegetables of bright orange and red colors are especially useful - they contain a lot of vitamin A, which is necessary for eyesight, beautiful skin and healthy liver. Green vegetables contain the entire complex of B vitamins, as well as potassium and calcium.

Olive oil. It is a "magic" product that lowers cholesterol, detoxifies the liver and removes toxins.

by the way
Psychologists estimate that we think about food about 100 times a day.

Prohibited foods

Some foods are incompatible with a healthy diet. Here is just an incomplete list of them.

Canned food. In order for canned vegetables, meat, fruits or fish to retain their taste and presentation for many months, dyes, preservatives, a huge amount of sugar and salt are often added to them. In addition, there are very few useful substances in them - for example, omega-3 fatty acids, which make tuna such a useful type of fish, are completely destroyed when canned.

Ready fat sauces. For example, mayonnaise, so beloved by many. Homemade mayonnaise, made with fresh country eggs and olive oil, is rarely affordable. But for the manufacture of the finished sauce, oil is far from the best quality, it contains a lot of preservatives, vinegar, and besides, it is a very high-calorie dressing, which negates all the benefits of dishes, for example, vegetable salads.

Smoked products. Smoked meat and fish contain a lot of salt, and such snacks are a huge burden on the kidneys. In addition, it has long been proven that processed meat contains carcinogenic substances. In other words, everything that you can buy and eat right away (sausages, hams, sausages, bacon, brisket and other similar products) is not only unhealthy, but also dangerous for your health.

Caution, meat!
Processed meat is one of the causes of bowel cancer, according to the World Health Organization and the International Agency for Research on Cancer. So, eating 50 grams of bacon or other processed meat increases the risk of developing cancer by 18%!

Roast. French fries, batter products, pies and pasties are all as popular as they are dangerous. They are very high in fat - and are often prepared with low quality oils. Excess fat is generally undesirable - it leads to excess weight, and liver cells under its influence are reborn into fat and cease to perform their functions.

Sweet drinks. Our brain does not use the calories from juices and soda. Meanwhile, there is a lot of sugar in both lemonades and packaged juices - one glass can contain up to 170 or more calories!

Pastries and sweets. These are the so-called fast carbohydrates - the energy received from them must be expended immediately. Otherwise, excess carbohydrates become the cause of the deposition of adipose tissue.

The correct diet for every day

Before revising your diet, you need to talk to your doctor. There are foods that are contraindicated for certain diseases. Healthy people may well make their own menu based on our example of proper nutrition for each day of the week.

Monday

Breakfast: oatmeal in water with added milk, one boiled egg, whole grain toast, tea or coffee without sugar.

Dinner: vegetable puree soup, a sandwich with whole grain bread and low-fat cheese.

Afternoon snack: cottage cheese with dried fruits.

Dinner: chicken breast baked with vegetables.

Tuesday

Breakfast: millet porridge with raisins, tea or coffee without sugar.

Dinner: green cabbage soup, broccoli casserole.

Afternoon snack: vegetable salad.

Dinner: oven baked chicken with boiled potatoes.

Wednesday

Breakfast: natural yogurt with a handful of berries, tea or coffee without sugar.

Dinner: chicken noodle soup, curd casserole.

Afternoon snack: fruit salad.

Dinner: steamed fish cakes with vegetable garnish.

Thursday

Breakfast: poached egg on whole-grain toast, tea or coffee without sugar.

Dinner: okroshka with chicken, whole grain bread.

Afternoon snack: a glass of fermented baked milk.

Dinner: baked fish, boiled rice.

Friday

Breakfast: muesli with fruits and nuts, tea or coffee without sugar.

Dinner: mushroom soup, lazy lean chicken cabbage rolls.

Afternoon snack: rice casserole with dried fruits.

Dinner: vegetable stew, squid salad.

Saturday

Breakfast: buckwheat porridge, tea or coffee without sugar.

Dinner: squash soup with chicken breast, vegetable salad.

Afternoon snack: curd cheese pancakes.

Dinner: durum wheat pasta with vegetable sauce.

Sunday

Breakfast: 2 egg omelet, tea or coffee without sugar.

Afternoon snack: fruit salad dressed with yogurt.

Dinner: ear, vinaigrette.

Dinner: bean stew

As you can see, healthy eating is a long way from a hunger strike. But it makes no sense to take it as a diet - in order to maintain beauty and health, you need to eat like this always, occasionally allowing yourself to deviate from the rules - after all, we are all human.

Health helpers

The life of an average city dweller cannot be called healthy in any way - stress, poor ecology, lack of time and, as a result, a large share of fast food in the diet. Some people use alcohol to relieve stress, and this also does not add to health. The liver is the first to suffer - it is this organ that removes toxins and breaks down fats. A 30-year-old person with liver problems is not uncommon. But can such a situation be called normal? Of course not.

For most of us, a healthy diet is no longer sufficient to feel good - our liver needs additional support. This is the reason for the popularity of hepatoprotective drugs for protecting the liver.

The most common active component of hepatoprotectors is essential phospholipids - plant substances that strengthen cell membranes. Phospholipids contribute to the rapid recovery of damaged liver cells. They are good on their own, but phospholipids work most effectively when combined with glycyrrhizic acid. It is a substance found naturally in licorice root, a well-known remedy for liver diseases. Scientists have studied these substances for decades and have proven that such a tandem is effective in the treatment of non-alcoholic fatty liver disease, alcoholic and medicinal liver diseases and other diseases. Phospholipids and glycyrrhizic acid strengthen liver cells, accelerate their regeneration, have anti-inflammatory, anti-fibrotic and antioxidant effects. Since 2010, the combination of these substances has been included in the List of Vital and Essential Medicines, approved annually by the Government of the Russian Federation, and it is also included in the standards for the treatment of liver diseases. This confirms the clinical efficacy and favorable safety profile of this complex.

Thursday, 01.03.2018

Editorial opinion

When designing a healthy menu, think not only about the benefits, but also about your preferences. Broccoli is very healthy, but you can't stand this vegetable since childhood? Replace it with something else like spinach or zucchini. Suffering without sweets? Don't give it up at all, just replace sweets with dates, dried apricots and dark chocolate. This is important because the stress of eating bad food can negate all the benefits of a healthy diet.

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on the correct distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

The goal of proper nutrition is to:

• supply the human body with a sufficient amount of nutrients so that all vital systems work normally, the person remains vigorous and active;

Attention! Any strict restrictions (including fasting) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

• the daily menu brought gastronomic joy and a sense of fullness;
• the energy balance was maintained (the correct ratio of the amount of consumed and consumed calories is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
• slow down the aging process at the cellular level (healthy nutrition differs from the "usual" one in that high-quality and natural products become priority - with a complete rejection of various synthetic substitutes);
• correct some diseases (as an example - excluding sugar against diabetes, avoiding marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food in fractional parts every day, at least 3 times a day. The 5-day option is considered optimal;

Attention! With the frequent intake of food into the stomach, digestion is tuned to a gentle mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be implemented by the hour - at about the same time every day. And so all week. This approach tunes the stomach to release the right amount of digestive enzymes in a timely manner.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for "great goals." Think about your diet so that you never feel hungry. It is a well-known fact that people who are hungry often start gaining weight quickly after their diet is over;

Attention! An organism that is starving for food is in a state of stress, therefore it automatically adjusts itself to create energy (and therefore fat) reserves.

Balance

There should be harmony in everything. Schedule your intake of fat, protein, carbohydrates, water, and salt in advance. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable protein / fat / carbohydrate ratios (PFC).

Also, always remember about calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. An excess of them will lead to an increase in fat reserves. The disadvantage is the depletion of the body.

Attention! People who are actively involved in sports or get a lot of physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement:

Only the most useful

The diet of proper nutrition should include only good-quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write yourself in a prominent place a set of basic rules:

• reduce the amount of fried, smoked, pickled food;
• preference - stewed and boiled food, as well as steamed;
• consume as many fruits and vegetables as possible every week, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unparalleled as a natural colon cleanser. The body gets rid of toxins and carcinogens, which cannot be avoided in today's ecology.

How to create a healthy menu for the week

Start preparing the menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

First, choose any example from the list of recommended meals for one day, calculate the calories. After that, go ahead, write down the diet for the whole week (then for a month). Here are some indicative meals to start your planning with.

Breakfast

Take any example from the list or modify it:

• buckwheat porridge, millet, rice, oatmeal, wheat, barley - cook the dish in low-fat milk or water, fill with vegetable oils;
• a handful of nuts (various varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ a standard bowl for 1 reception);
• yogurt, kefir, whey with berry juice - 1 glass;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelet from 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BZHU.

Healthy food for lunches

• fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 glass;

Attention! Add a spoonful of mashed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the assortment of dishes.

Lunches on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

• durum wheat pasta;
• low-fat cheese for pasta dressing;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable) seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
• soy meat goulash with low-fat sour cream and flour for gravy;
• boiled or baked fish in the oven;
• low-fat lasagne (for example, mushroom, vegetable, or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed in water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

Snacks

Try to plan 5 meals a day throughout the week. An afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• curd with jam;
• sweet yogurt;
• buckwheat, rye or rice cakes 2-3 pcs.;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• uncooked nuts.

Dinner

It is desirable that the evening menu contains as little animal proteins as possible. Preference for dishes such as:

• cottage cheese casseroles, cheese cakes;
• vegetable casseroles with low-fat cheese in the oven;
• vegetable salads, it is possible with the addition of seafood;
• some boiled chicken white meat or a slice of steamed fish;
• light omelet of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• boiled or steamed brown rice;
• pancakes made of vegetables, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here is a good example of a balanced diet for the week for girls and young women. This category is most concerned about their diet, as it most directly affects the state of appearance.

It is girls who are worried about cellulite (girls are not yet threatened by it, older women are no longer worried about, and men are not at all concerned). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs as a result of lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of clean water per day.

Monday

• cocoa with sugar and milk - 1 glass;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 glass.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or in the oven in foil;
• sweet corn 2-4 tbsp. l .;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light biscuit with the addition of bran;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

Tuesday

• milk porridge - millet or rice;
• Cup of coffee;
• bran crispbread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or whole grain biscuits;
• sweet curd or yogurt.

• thick borscht in meat broth;
• sour cream for dressing 1 tsp. or st. spoon;
• stewed potatoes with meat;
• vegetable mixture (green peas with onions or olives with bell peppers);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (you can do it without sugar, since dried fruits will give you enough sweetness).

• light meat salad (vegetables, a little boiled white chicken meat, chopped greens);
• green tea with honey.

Wednesday

• coffee or tea - 1 glass;
• fruit and curd casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• stew;
• a side dish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steamed fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• lemon balm tea with oregano.

Thursday

• boiled buckwheat with mushrooms;
• 3-4 slices cheese;
• tea with milk;
• crackers.

Lunch:

• yogurt with a fat content not higher than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• berry compote;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

Friday

• oatmeal in milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g of dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

Saturday

• omelet with mushrooms;
• bran or black bread;
• fresh vegetables in slices (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet curd;
• fresh berries;
• kefir or yogurt.

• fish soup;
• brown or red boiled rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made of durum flour;
• a slice of steamed lean meat or light fish;
• green tea.

Sunday

• oat, millet or barley groats, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs .;
• raw coarse bun;
• fruit juice.

• chicken soup;
• stewed vegetables with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• Whipped cream with jam or berry syrup

• stewed fish;
• fresh vegetables in the form of salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

No matter how carefully your menu is, remember about additional measures to promote health: adequate sleep, physical activity, positive thinking. As for the nutritional system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

You may also be interested in

What is a healthy diet, how to eat right, what foods, when and in what quantities should be ingested into our body every day or at least weekly? Such questions have worried scientists since ancient times, and they are relevant in our time. Moreover, the views of researchers on the benefits and harms of certain products change periodically and often radically.

Why do we even need to eat right, what is so beneficial to health in this diet?

• Healthy proper nutrition should provide the body with the substances necessary for its growth, normal development and vital activity, and the intake of these substances should be adequate, corresponding to the needs of the organs and tissues of a given person in vitamins and microelements.
• Healthy food combined with regular physical activity helps to reduce the risk of various chronic diseases of internal organs and endocrine disorders, including obesity, diabetes mellitus, hypertension, coronary heart disease, arthritis and arthrosis, diseases of the gastrointestinal tract and urinary tract.
• A balanced diet is vital for children and pregnant women, nursing mothers and the elderly, athletes, and the healthy diet in each case will differ significantly
• A full-fledged correct menu for every day helps to improve physical performance, and therefore increase academic success, mood, vitality
• Special dietary nutrition and, in particular, a ketogenic diet, as well as a decrease in the diet of foods containing gluten and casein, helps to improve health in autism and schizophrenia, and helps to reduce the number of seizures in patients with epilepsy
• Proper nutrition is of great importance for the prevention of the development of dependence on alcohol and various psychoactive substances in children and adolescents. A special diet is effective with the inclusion of healthy and exclusion of unwanted foods and with existing alcoholism
• Healthy eating helps to strengthen the body's defenses, increase resistance to infections, and even significantly reduce the risk of malignant tumors.
• Observing the basic rules of a healthy diet, you can extend the active years of life, increase its duration, slow down aging

1. Correspondence of the caloric content of the diet to the energy costs of the body.

• Calculation will require knowledge of such anthropometric indicators as height, body weight, waist and hips, the thickness of the fat fold, the amount of dry mass and the amount of fat in the body of a given person. In addition, it is important to take into account age and health status, as well as the intensity of physical activity. At the same time, while following any diet (for the purpose of losing weight or gaining body weight, intense physical activity and various diseases), it is necessary to ensure the supply of the minimum required amount of energy for the normal functioning of all organs and systems.
  On average, for a person of normal weight, leading a sedentary lifestyle and not actively involved in physical exercise and sports, the need for energy to maintain and strengthen health is 2000-2500 kcal per day.
• Functioning in a regime of severe energy deficit (with a daily caloric intake of 800-1100 kcal) for a long time - weeks, months - has a negative effect on the body. Often this food is used for weight loss. But in this mode, the human reproductive system suffers (the ability to fertilize, conceive and normal development of the fetus decreases), the function of the thyroid gland and immunity is inhibited, mental and physical performance decreases, mood decreases, irritability appears, weakness increases, and constant fatigue worries.
• The body "screams for help", urging the owner to come to their senses and return to a complete healthy diet. The situation is aggravated when physical activity also increases along with a meager diet. Calculate how much of the available energy remains for the body with a daily calorie content of 1000 kcal and a daily expenditure of 300-400 kcal while exercising in the gym or when walking for a long time? Only 600 kcal per day !!! This is a powerful stress for the body and such self-activity can ultimately lead to unpredictable and irreversible consequences. Yes, on such a diet you can lose weight externally, that is, the amount of subcutaneous (good) fat will decrease, only visceral (bad) fat will not disappear anywhere.
• Therefore, any decision to reduce weight, quickly lose weight by 10-20-30 kg or more should be carefully calculated with a healthy nutrition specialist. An individually selected diet should be complete in all respects, and the decrease in daily calorie content should not be more than 20-30% of the initial figure (on average, not less than 1400-1600 kcal). Only in this case, nutrition for weight loss will be correct and you can really lose weight, get rid of numerous health problems and at the same time not harm your body.

2. A balanced diet, in which all the necessary nutrients are supplied to the body in a certain, correct combination:

• , fats, carbohydrates (in a ratio of 1: 1: 4 in a healthy person with normal weight and in the absence of concomitant diseases), and with an optimal ratio of animal and plant sources. At the same time, saturated fats should be no more than 10% of the total calories, and trans fats - no more than 1%, free sugar - 5-10%.
• The presence of essential amino acids, unsaturated fatty acids in the required amount (in food, not from the pharmacy), the predominance of slow carbohydrates with low
• A sufficient amount of vitamins A, groups B, C, E, K, PP, etc., as well as macro- and microelements - iron, phosphorus, potassium and calcium, iodine and zinc, magnesium, fluorine, selenium ...
• Pectin and fiber are supplied to the body daily with food, natural antioxidants - lycopene, polyphenols, tannins and anthocyanins ... (mainly with vegetables and fruits, berries, herbs)

3. Limit the intake of useless and unhealthy foods as much as possible:

• Convenience foods, fast food (store dumplings, sausages and sausages, instant soups and bouillon cubes, as well as non-boiling porridge and noodles, hot dogs and hamburgers, fries and chips, sushi and pizzas ...) - no more than 1 -2 times a month
• Confectionery (cakes, pastries, cookies), buns and white bread made from premium flour, drying, bagels, ice cream, etc. - no more than 1 time per week
• Sugar, honey, jam - no more than 3-5 teaspoons a day (taking into account the hidden sugar in store curds and yoghurts, tomato sauce ...)
• Chocolates, lollipops - 1 candy every other day for a healthy diet does not hurt
• Salt - 1 teaspoon per day (taking into account the addition during cooking). And for proper nutrition, it is better not to add salt to ready-made food.
• Mayonnaise, ketchups, sauces from the store, as well as low-fat cottage cheese desserts and yoghurts, it is advisable to exclude from the diet (as a rule, they contain trans fats, sugar, starch, salt, monosodium glutamate, etc.) or choose carefully by reading composition on the label. Alternatively, you can make sauces at home from natural products (olive oil, sour cream and homemade yogurt, spices)
• Carbonated sweet drinks and store juices, sweeteners - it is advisable to refuse completely, because they have nothing to do with healthy eating
• Alcohol - limit consumption to a level of no more than 2 units of pure alcohol per day for men and no more than 1 for women (1 unit of alcohol is 30 g of vodka or brandy, 100-120 g of wine or 330 g of beer)

4. Provide daily intake of five main types of foods (Walter Willett's healthy eating pyramid):

• Carbohydrate products(6-10 units per day) - bread (preferably black, whole grain) - 1 piece - 1 unit, whole grain porridge (oat, buckwheat, rice) - 1 plate of porridge - 2 units, cereal soup or with the addition of pasta - 1 plate - 2 units.
• Vegetables and fruits (5-8 units per day for a healthy diet) - 1 unit. = 1 medium vegetable or fruit (100 g fresh or stewed vegetables), 1 bowl of vegetable soup, 0.5 cups of fruit juice. During the day, it is advisable to eat a plate of vegetable salad + a portion of stewed or steamed vegetables + at least 1 apple or orange or 2-3 kiwi. And yet - do not forget about dried fruits (dried apricots, prunes, raisins, etc.)
• Meat (poultry without skin - 3-4 times a week, veal or lean pork - a maximum of 1-2 times a week) and fish (2-3 times a week), eggs, legumes and nuts- 3-4 times a week (only 2-3 meals a day) - these foods are necessary for proper nutrition
• Dairy products(2-3 units per day) - cottage cheese and cheese, milk and kefir, yogurt and homemade yogurt. In one unit - 250 milliliters of kefir or yogurt, 30 g of hard or soft cheese, 50-100 g of cottage cheese
• and butter (2-3 units per day) - in one unit - 1 tablespoon of vegetable oil or mayonnaise, 2 tablespoons of butter. From vegetable oils it is better to use olive, linseed or rapeseed (for salads and cooking). Butter - 10-15 g per day

5. The best way to prepare healthy food- raw (vegetables and fruits), steamed or grilled. If cooking, throw food into boiling water, close the lid and cook over low heat. Can be baked in the oven and stewed. It is advisable to refuse from a frying pan or fry without adding oil.

6. Follow the correct healthy diet- food intake 3-4 times a day at intervals of 4.5-5 hours. For longer periods, use snacks such as fresh fruit, dried fruit, nuts, or fermented milk products. The last meal should be 2-3 hours before bedtime.

7. Food should be not only wholesome, healthy, but also tasty and varied... Reduce portions, but prohibit smaller ones, allow yourself a favorite and not very healthy delicacy at least sometimes - 2-3 times a month.

If you understand that you need healthy proper nutrition, if you decide to change your eating habits, improve your appearance and health, lose extra pounds or gain weight, get rid of constant fatigue, digestive disorders, increase mental and physical performance, immunity, you should immediately take on changing your lifestyle.

You learned about how to eat right in general principles from this article. It does not hurt to contact an experienced nutritionist to develop individual recommendations. But you will still build your new life yourself, because proper nutrition is not a fleeting hobby for a fashionable diet, it is for life, only in this case you can regain your health, efficiency, activity and keep them for many years.

References:

1. WHO recommendations for healthy eating - https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet

2. Dietetics. Manual ed. A.Yu. Baranovsky. Peter. 2012

Reading time: 26 min

You have probably heard the common expression more than once: "We are what we eat." And indeed it is. The choice of food directly affects our health. Food is the source of building materials for our cells, tissues and organs. It ensures the vital functions of the body, gives us energy and even affects our mood. That is why proper nutrition is one of the most important conditions for a healthy lifestyle.

Who should consider switching to proper nutrition:

• For those who want to lose weight and get rid of excess weight.
• Those who decided to embark on the path of a healthy lifestyle (HLS).
• For those who play sports and want to keep themselves in good physical shape.
• For those who want to avoid possible health problems caused by poor diet.
• To those who already has health problems caused by poor diet and must follow a sensible diet (gastrointestinal problems, cardiovascular disease, etc.)
• For those who want to introduce themselves and their family to healthy habits.

The most common reason for switching to proper nutrition is the desire to lose weight. According to statistics, 54% of men and 59% of women in Russia are overweight. Most often, being overweight is the result of poor eating habits, eating disorders, unlimited consumption of high-calorie foods, and low physical activity. Moreover, being overweight is not just a matter of aesthetics and beauty. It is a question of the health and normal functioning of all organs of our body.

Of course, proper nutrition (PP) is a very broad concept that includes many aspects and points of view. We will give only general universal rules - they are suitable for almost everyone (in rare cases when there is a need to exclude a specific group of products)... In the future, you can always optimize your diet, based on the characteristics of your body and the experience of consuming certain foods.

Step One: Five Easy Steps to PP

The first step includes five simple tips to help you take the big step towards nutrition without too much theoretical immersion. Even following these simple rules, you can lose extra pounds, cleanse your diet and train yourself to eat wisely.

The division into stages will help those who have not adhered to the principles of proper nutrition before or cannot yet afford to drastically restructure their diet. If you already have PP experience or you are a strong-willed person, then you can read the article from beginning to end and immediately start completely changing your diet.

STEP 1: Remove "food waste"

The very first step you need to take on the path to good nutrition is to eliminate so-called "food junk" from your menu, namely:

• sugar and sugar-containing foods
• white pastries and white flour products
• sausage, sausages, semi-finished meat products
• fast food (french fries, hamburgers, chips, snacks, etc.)
• sweet juices, soda and soft drinks
• mayonnaise, ketchup and unnatural sauces

Firstly, these are foods with low nutritional value, which practically do not bring any benefit to the body. Secondly, these are high-calorie foods that are very quickly stored in fat. Thirdly, most of these foods do not saturate the body, so you will constantly feel hungry and eat an excess amount of food. By clearing your diet of this food group, you will already take a huge step towards proper nutrition and weight loss.

STEP 2: Eliminate alcoholic beverages

The second step involves the elimination of one more group of unhealthy products - alcoholic beverages. We will not now speculate about the presence or absence of harm from alcohol with reasonable restrictions, and even take into account the possible positive properties of red wine. When switching to PP, we recommend that you give up alcohol altogether, at least for the period of weight loss. Why it is better to give up alcohol:

• According to research, alcoholic beverages act on neurons that control appetite, which makes the body feel intensely hungry.
• Even a small dose of alcohol often provokes a food breakdown, when you, due to the loss of control, begin to "sweep away" healthy and unhealthy foods in large quantities.
• Alcohol retains water, so the next day on the scales you are virtually guaranteed to see a "gain", which is very demotivating.
• Alcohol slows down your metabolism, so your body will lose weight at a slower rate.
• Alcoholic drinks are often bundled with snacks and snacks that add extra calories.

By the way, weak alcoholic drinks cannot be classified as high-calorie foods. 100 ml of dry red wine contains 80 kcal, 100 ml of beer contains 45 kcal (but strong vodka already contains 230 kcal per 100 g). Therefore, there are people who allow themselves a glass of dry wine or a glass of beer once a week without sacrificing weight loss.

However, remember that in the first months of the transition to proper nutrition, you are most vulnerable. Eating habits have not yet settled and the risk of breakdown is very high, so it is better to avoid food-provocateurs that "discourage" and relax... And alcohol is one of those.

STEP 3: Establish a drinking regime

The third step on the path to proper nutrition is to establish a drinking regimen or, in other words, start drinking water. On the one hand, this step is very simple, but at the same time it is very effective for losing weight. First, water is involved in almost all biochemical processes in the body, including the breakdown of fat. Secondly, water suppresses appetite and does not allow you to eat too much. The benefits of water in the process of losing weight are invaluable, while its energy value is 0 calories.

Train yourself to drink 1.5-2 liters of water a day (this is about 6-8 glasses of 250 ml). At first, it will seem to you that it is unrealistic to drink such an amount of water in a day, but gradually you will be able to make it your healthy habit.

• Drink one glass of water upon waking up.
• Drink one glass of water before meals (20-30 minutes).
• Drink one glass of water before and after exercise.
• Drink one glass of water 30-60 minutes before bed.

In order not to forget to drink water, put yourself a reminder on your phone. There are many handy mobile apps that remind you to drink. Also, try to keep a bottle of water with you at all times (at work and at home).

STEP 4: Set up your diet

The fourth step will be one of the most difficult, but also the most important at the same time. At this stage, many stumble, and either give up the idea of ​​PP, or slide into rigid diets. That is why, at the first stage of the transition to proper nutrition, it is better to establish at least the diet as a whole. The subtleties of the distribution of proteins, carbohydrates and fats will be considered in the next steps. So, the general diet will look like this:

• Full breakfast (7:00)
• Snack # 1 (10:00)
• Lunch (13:00)
• Snack # 2 (16:00)
• Dinner (19:00)
• Light snack 1 hour before bedtime: kefir, cottage cheese (21:00)

The time is indicated conditionally, taking into account the rise at 6:00 and departure for bed at 22:00. If you get up later or earlier, adjust the time to fit your schedule.

The main basis for proper nutrition: eat every 3 hours in small portions (200-250 g). This means you don't take long breaks between meals. Do not forget about breakfast (breakfast should be within an hour after waking up). You don't starve yourself between meals, but rather nutritious snacks. You forget about the rule "do not eat after 18:00", and always have dinner. Skipping breakfast, skimpy lunches and canceling dinners will slow down your metabolism and have a 99% chance of leading you to an eating disorder.

At the same time, your breakfast, lunch and dinner should be full meals, and not "coffee with a cookie" or "kefir with an apple". More details about the menu will be discussed below. But at the first stage of the transition to PP, train yourself to at least a correct and balanced diet about every 3 hours. The break between meals should not exceed 4 hours.

Such nutrition increases metabolism and speeds up the process of losing weight, and also provides the body with the necessary energy and nutrients. You will stop being constantly hungry and stop living with the feeling that you are on a diet.

STEP 5: Tune in to a lifestyle change

If you want not just to lose weight, but to keep the result obtained and maintain it throughout your life, then you need to remember one more important principle of proper nutrition. Eating good food should be a part of your life, not a short-term step for losing weight. Tune in to change your eating habits forever and ever... Your body will thank you not only with a slim body, but also with good health.

Many people reason this way: “Now I’ll sit on proper nutrition, get rid of excess weight, and then calmly eat whatever I want”... But this is a misconception. Weight cannot be static, it changes depending on your diet... If you balance between eating well and eating haphazardly, you will get a weight swing. Kilograms will go away, and then recruit again when you return to the previous diet.

The situation is similar with diets, only here everything will be much worse. Usually, the diet is low in calories, so it is very difficult to sustain it for more than three to four weeks. During this period, you may lose 3-5 kg, but most of this lost volume is not fat, but water, which goes away when you reduce the intake of carbohydrates, sweets and saltiness. At the same time, the body adapts to a low-calorie diet, slows down metabolism, and after returning to the usual diet, it intensively accumulates fat. As a result, after the diet, you gain even more weight than you lost before.

Universal advice for losing weight: even if some fast diet seems effective to you, and even if it has worked more than once, put it off right now. Sooner or later, you will still come to proper nutrition, but by that time you will already have health problems, killed metabolism and frustration from the endless swing of weight loss and gain. Begin to change your lifestyle and eating behavior, rather than go on a diet.

Stage Two: The Second Five Easy Steps to PP

The second stage involves a more thoughtful approach to the choice of products and their distribution throughout the day. Other good habits are also added here, which will become your good companions in the process of transition to proper nutrition. You can proceed to the second stage a month after the first stage, or you can immediately, as you decided to start adhering to the PP.

STEP 6: Eat Complex Carbs

Many people who lose weight refuse carbohydrates because they are supposedly stored in fat. However, carbohydrates are an indispensable component of our diet. It is carbohydrates that give us energy and have a positive effect on our mood. Also, carbohydrates signal our body to satiety. Therefore, in no case should you exclude carbohydrates from the diet or greatly reduce their amount.

What we need to minimize in our diet is simple carbohydrates. Simple carbohydrates are quickly broken down in the body, leading to an increase in blood sugar, which then drops sharply and causes hunger. You eat again, and the unused simple carbohydrates are converted to fat. With complex carbohydrates, the situation is completely different. Due to their structure, they take longer to be broken down by the body, do not cause insulin spikes and provide a feeling of fullness for a long time.

Therefore, in the framework of proper nutrition, you need to give preference to complex carbohydrates, and not simple ones:

• Complex carbohydrates (low glycemic carbohydrates) should form the basis of your menu. These are cereals, unpolished rice, durum wheat pasta, whole grain or rye bread, vegetables, roots, legumes, fruits.
• Simple carbohydrates (high glycemic carbohydrates) should be minimized in your menu. Industrial sweets and white pastries, which are primarily classified as "harmful" simple carbohydrates, we excluded at the first step. But you also need to minimize products such as, for example, honey, dried fruits, white rice, pasta from non-hard wheat varieties, and some types of sweet fruits.

See below for more information on carbohydrates.

Step 7: change your approach to cooking

This step involves the implementation of two points:

1. Exclude fried foods from the menu. Everyone has probably heard about the dangers of fried food. First, foods fried in oil raise cholesterol and trigger the development of cardiovascular disease. Secondly, fried foods are higher in calories and fatty, therefore they are the cause of excess weight and diabetes.

Therefore, it is better not to fry the products, but to cook, stew or bake in the oven. If at first the cooked food will seem tasteless and bland to you, then you can use more natural spices and seasonings. In addition, oven-baked foods are just as tasty as fried foods. Fry without oil in a non-stick skillet (for example, scrambled eggs) - you can.

2. Reduce heat treatment of plant products. In the process of cooking plant foods (in particular vegetables, fruits, cereals), the fiber of the product is destroyed, namely, it is our good assistant in the process of losing weight. What are the benefits of fiber? It lowers blood glucose levels, permanently satiates and helps in food processing. For example, raw carrots are a complex carbohydrate and a good source of fiber, while boiled carrots are a fast carbohydrate that raises blood sugar and makes you feel hungry.

Therefore, if possible, it is better to give preference to fresh plant product without heat treatment. But if you cannot do without cooking (for example, in the case of cereals, some vegetables and frozen foods), then at least do not overcook them and do not bring them to the state of "puree" in order to preserve fiber.

STEP 8: Smartly distribute proteins, carbohydrates and fats throughout the day

More details about the menu will be described below. For now, let's remember a few important rules that will help you correctly distribute food throughout the day so that it is good for the body and effective in terms of weight loss.

We talked about carbohydrates in the previous paragraph. Proteins are meat, fish, dairy products, eggs, legumes. A little later, we will talk in more detail about proteins, carbohydrates and fats, what they are for and what foods contain these nutrients.

Menu rules on PP:

1. The most optimal breakfast option is complex carbohydrates (+ some protein). Therefore, start accustoming yourself to morning cereals.
2. For lunch, you also need complex carbohydrates + protein + some vegetables. In principle, a side dish with meat or fish and a vegetable salad (or stewed vegetables) would be the standard option.
3. The ideal dinner would be poultry or fish (eggs can be used) + vegetables (fresh or cooked).
4. Simple rule: from morning to evening, you need to reduce the amount of carbohydrates consumed and increase the amount of protein consumed. That is, at the beginning of the day, the body needs carbohydrates for energy, at the end of the day - proteins for the regenerative processes that take place in the body at night.
5. Better not to eat fast carbs and fruits after 4:00 pm (or in the afternoon if you have a non-standard schedule). An exception can be made for green apples.
6. You should have snacks between meals. There are no strict food limits, but it is desirable that they include both proteins and carbohydrates.
7. After dinner, you can have a snack an hour before bed, so as not to feel a sudden onset of hunger when you go to bed. The ideal option is kefir or cottage cheese. It is best not to eat foods high in fat or carbohydrates at night.

STEP 9: Increase physical activity

So many health problems arise from a sedentary lifestyle. Lack of physical activity causes a decrease in bone mass, muscle atrophy and weakness, a decrease in strength and endurance, dysfunction of the spine and joints... People leading a sedentary lifestyle very often face problems such as osteochondrosis, osteoporosis, sciatica, hernia, scoliosis, as well as a number of cardiovascular diseases.

Therefore, one of the most important healthy habits is regular exercise. It will not necessarily be training in the gym or some other intense load, which has a number of limitations, including overweight. This can be regular exercises, yoga, sports games, cycling. The main thing is that this physical activity brings you pleasure. You can start exercising at home for at least 10-20 minutes a day.

If you have contraindications for physical education or you have a lot of excess weight (for example, you need to lose more than 30 kg), then start at least with a regular walk for 30-40 minutes a day. This can be walking in the morning before work or in the evening after. You can purchase and track the number of steps taken. Start with 5,000 daily steps and add 1,000 steps every week... You will feel how physical activity gives energy, strength and vigor.

STEP 10: Remove stress and lack of sleep

Sleep plays a huge role in the weight loss process. With a lack of sleep, the stress hormone cortisol is released, which slows down the burning of fat. Studies show that people who have high blood cortisol levels lose weight very slowly or not at all. Cortisol not only slows down the metabolism, but also provokes the accumulation of fatty tissue, especially in the abdomen.

High levels of cortisol in the blood are also influenced by heavy physical activity, psychological stress, and the consumption of drinks containing caffeine. Accordingly, to reduce the level of cortisol, it is necessary, among other things, to reduce anxiety and anxiety. If there is no stress, then the production of the stress hormone cortisol also decreases, which means the process of losing weight will go faster.

If you are still in doubt, is it worth changing established habits and switching to proper nutrition, then we remind you what problems an unhealthy diet can lead to:

• Diabetes
• Cardiovascular diseases
• Gastrointestinal problems
• Weakened immunity and frequent colds
• Hormonal imbalance and infertility
• Diseases of the kidneys, liver and gallbladder
• Dry loose skin and hair loss

The transition to proper nutrition for many seems to be not just a difficult step, but even unrealistic. However, if you act gradually, then step by step you can rebuild your diet, accustom your body to correct eating habits and get rid of excess weight.

Stage three: choosing what foods to eat

Many do not come to proper nutrition right away, having tried a lot of unhealthy diets or pills that promise quick and reliable results. But we immediately warn you that there is no magic diet or nutritional supplement that would allow you to lose weight in the shortest possible time and consolidate the result for a long time. You need to accustom yourself to a balanced diet if you want to permanently lose excess weight and maintain health.

Therefore, let's figure out which foods should become the mainstay of your diet and how to properly compose a menu for the whole day. But first you need to understand the following concepts: proteins, complex fats and fast carbohydrates, as well as what foods are included in each group. We have already indirectly touched on these concepts above, now we will dwell in more detail.

So, if we are talking about nutrition, then there are two large groups of substances:

• Macronutrients- nutrients that we need in large quantities (measured in grams)... They provide the body with energy. These are proteins, fats and carbohydrates.
• Micronutrients- useful substances that we need in smaller quantities (measured in milligrams)... They play an important role in the processes of assimilation of food, the implementation of the processes of growth, renewal and development of the body. These are vitamins, minerals, biologically active substances.

First of all, let's talk about proteins, carbohydrates and fats.

PROTEINS

Protein products are the building blocks of our body. It is an irreplaceable component that is directly involved in the processes of cell regeneration and renewal. Muscles, internal organs, circulatory system, immune system, skin, hair, nails - our entire body works on proteins. In addition, proteins are involved in metabolic processes and regulate metabolism, therefore, the consumption of protein products is also extremely important for losing weight.

What happens when there is a lack of protein in the diet? Firstly, muscle mass is destroyed, as a result of which metabolism decreases and the process of losing weight slows down. Secondly, with a lack of protein, our skin, hair, nails suffer, which receive protein by the residual principle. Thirdly, the immune system is destroyed, which is why we get frequent colds.

Where to get protein on the right diet:

• Lean red meat and lean poultry
• White fish (great for dinner)
• Red fish (for weight loss no more than three times a week)
• Eggs (no more than two yolks per day)
• Dairy products: low-fat cottage cheese, white yogurt, milk, kefir, fermented baked milk
• Cheese (for weight loss of fatty cheeses no more than 20-30 g per day)
• Seafood (squid, shrimp)
• Canned fish in its own juice (without oil)
• Vegetable protein: mushrooms, lentils, peas, beans, chickpeas

It is better to minimize the consumption of fatty meat (pork, fatty beef, duck, goose), and if you want to lose weight - give up fatty meat altogether... It is also better to exclude processed meat from consumption, that is, that meat that has been salted, smoked or canned. But fatty fish must be consumed, because they are a source of beneficial unsaturated fatty acids Omega-3.

If we talk about the required amount of protein, then on average you need to consume 1-1.5 g of protein per 1 kg of body weight. With intense training, 2-2.5 g of protein per 1 kg of body weight.

CARBOHYDRATES

Carbohydrates are the most important energy supplier for our body. This is why a carbohydrate breakfast is the perfect way to start your day. In no case should you exclude carbohydrates from food! Carbohydrate-free diets lead to muscle breakdown, so effective weight loss due to fat mass without carbohydrates will not work. It is not for nothing that there is a popular expression among athletes: "Fat burns in the fire of carbohydrates."

What happens when there is a lack of carbohydrates in the diet? Firstly, you will feel tired and in a bad mood, which will negatively affect your performance and life in general. Secondly, you will feel hungry and a desire for refreshment, since it is carbohydrates that signal our body to satiety. Thirdly, with a lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which ultimately slows down the process of losing weight. Decreased muscle mass = deterioration in body quality + slow metabolism.

Where to get carbohydrates from the right diet:

• Cereals, i.e. porridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
• Unpolished rice
• Durum wheat pasta (for weight loss no more than twice a week, only at lunchtime)
• Whole grain or rye bread (for weight loss, no more than 1-2 slices per day in the morning)
• Potatoes (for weight loss no more than twice a week, only at lunchtime)
• Vegetables: white cabbage, tomatoes, cucumbers, bell peppers, lettuce, broccoli, cauliflower, asparagus, green beans, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for weight loss no more than three times a week)
• Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, persimmons - no more than 10% of the daily calorie intake in the morning, i.e. by about 150-200 kcal)

To lose weight, you need to cut back on fast carbohydrates, not complex ones. If complex carbohydrates provide long-term saturation, then simple carbohydrates are quickly absorbed into the bloodstream, and very soon you will feel hunger again. At the same time, despite the feeling of hunger, the eaten fast carbohydrates have not yet had time to be processed, and the body already requires the next meal. Unprocessed simple carbohydrates go straight to the building of fatty tissue.

Simple carbohydrates are foods with a high glycemic index. The glycemic index of a product is a relative measure of its effect on changes in blood sugar levels. More often than not, the sweeter and more starchy a product is, the higher its glycemic index. The method of preparation also matters: the smaller the pieces and the longer the cooking time, the higher the glycemic index.

Therefore, a whole range of in principle harmless products, such as honey, ripe bananas, grapes, dried fruits, dates, figs, persimmons, dark chocolate do not help us lose weight at all. They give fast energy, but do not saturate at all and cause a feeling of hunger. Therefore, if you want to lose weight, then the amount of these products should not exceed 10% of the daily calorie intake (this is about 150-200 kcal per day).

Complex carbohydrates should make up 40-60% of your daily calories.

FATS

Most people who lose weight are very wary of fats, although it is an essential element for the normal functioning of the body. Fats normalize the hormonal and nervous systems. With the help of fats, proteins and vitamins are assimilated and the absorption of useful minerals from the intestines is ensured. Also, fats are a source of energy, they saturate well. A person necessarily needs both vegetable and animal fats.

What happens when there is a lack of fat in the body? Firstly, it causes a violation of the hormonal background and threatens with diseases of the reproductive system (both in men and women). Secondly, a lack of fat in the body leads to a deterioration in the condition of the skin, its elasticity and firmness are lost, and wrinkles appear. Thirdly, with a lack of fat, there is a violation of cholesterol metabolism and problems with the assimilation of useful microelements.

Where to get fats on the right diet:

• Animal fats from milk (you should not purchase low-fat foods, 3-5% will be optimal)
• Animal fats from meat and fish
• Vegetable fats from nuts and seeds (no more than 10-15 g per day)
• Vegetable fats from oils, including you can try different types of oils - olive, corn, sesame, pumpkin, soybean, pine nut oil, walnut oil, grape seed oil (about 1 tablespoon daily)

With regard to animal fats from dairy products, it is not recommended to purchase low-fat products. If you are losing weight, choose products of 3-5% fat content, this is optimal for the body to get all the nutrients from dairy products. It is better to exclude butter and margarine during weight loss.

The minimum daily intake of fat is 0.5 g per 1 kg of body weight.

MICRONUTRIENTS

Micronutrients are no less important components for our body than proteins, carbohydrates and fats. Lack of vitamins, minerals and biologically active substances leads not only to metabolic disorders (which prevents weight loss), but also to the development of serious diseases. For example, when there is a lack of calcium, bone density decreases, which causes osteoporosis and a high risk of limb fractures. Iron deficiency can lead to anemia, which is characterized by headaches, fatigue, irritability, muscle weakness, and brittle hair and nails.

That is why your menu on the right diet should consist of natural nutritious products that contain all the micronutrients necessary for our body. Below is a table of vitamins and minerals with their beneficial properties and a description of the foods that contain them.

Table: vitamins and minerals for our body

If you adhere to the principles of proper nutrition, try to eat a variety of foods and do not exclude any groups of healthy foods from your menu, then we can say with confidence that you are getting the required amount of micronutrients. This means that a harmonious metabolism occurs in your body.

If you eat right, but exclude certain foods from your menu (for example, meat, dairy, fish, etc.), then be sure to purchase vitamin complexes in order to make up for the lack of substances necessary for the body. But remember that vitamins and minerals obtained through chemical reactions are much more difficult for the body to assimilate than vitamins and minerals obtained biologically (that is, from natural products). Therefore, you should always give preference to natural food, and use vitamins as a supplement.

The fourth stage: we compose the menu on the PP

After we have formulated the basic rules of the PP and compiled a list of products for weight loss, you can proceed to drawing up the menu. In fact, you can create the menu yourself simply by following the tips above. But you can see the options for ready-made menus below.

The classic version of the menu on the right diet:

• Breakfast: porridge + simple carbohydrates + some protein
• Snack No. 1
• Lunch: side dish + meat + vegetables (fresh or cooked)
• Snack number 2
• Dinner: lean poultry or fish + vegetables (fresh or cooked)
• 1 hour before bedtime: a glass of kefir or 150 g of cottage cheese

Do not be confused by the monotony of the dishes, since you can change the content of breakfast, lunch and dinner at least every day. For breakfast, porridge can be oatmeal, pearl barley, buckwheat, millet or barley. For lunch, pasta, potatoes, rice, buckwheat can serve as a side dish. Vegetable dishes can also vary, from green salads to stewed cabbage or zucchini. As for meat, those who lose weight most often prefer chicken breast, but you can also eat lean beef, turkey, fish.

Let's take a typical example of a nutritional weight loss menu that offers 6 meals. Overall, this is a very good option for a balanced and varied menu that contains all the important micronutrients.

An example of a ready-made menu on a PC:

• Porridge with fruit, honey and nuts
• Cottage cheese + fruit
• Buckwheat + chicken breast + stewed vegetables
• Vegetable salad with olive oil + cheese
• Lean fish + fresh or stewed vegetables
• A glass of kefir

Now let's take a closer look at breakfast, lunch and dinner.

BREAKFAST

Breakfast is, without exaggeration, the most important meal of the day. Therefore, if you are used to not having breakfast or replacing breakfast with a light snack, then it's time to forget about this habit. Start eating a full breakfast. If you have no appetite in the morning (as you think), then you need to rebuild. Start with a small serving of your morning breakfast (a couple of spoons), gradually increasing the serving size to normal. Many people who did not have the habit of eating breakfast, after switching to proper nutrition, can no longer imagine how they did without breakfast before.

Why breakfast is important:

• A good breakfast gives you energy and starts the metabolic processes in the body that help you lose weight.
• After sleep, your brain needs a full meal to maintain concentration, memory, performance and mental performance.
• Lack of breakfast upsets the balance and causes uncontrollable hunger in the afternoon.

The ideal morning breakfast is cereals. Most often, the choice falls on oatmeal, but it can be any other (buckwheat, pearl barley, barley, millet). You can alternate between different types of cereals to your liking. Grains are complex carbohydrates that will provide you with energy for an extended period of time. You can add milk, fruit, a handful of nuts and seeds to cereals. Instead of fruit, you can add dried fruit (no more than 20 g) or honey (1 teaspoon). The convenience of porridges also lies in the fact that you can brew them overnight and get a ready-made breakfast in the morning.

Ideally, add protein for breakfast, such as one egg, a slice of cheese, peanut butter. But if you have enough porridge for breakfast, then it's okay. Transfer this protein to your first snack after breakfast. For example, cottage cheese with fruit can be used as a snack between breakfast and lunch.

An omelet is an alternative to porridge for breakfast. But in this case, you definitely need a serving of complex carbs. This can be, for example, whole grain or rye bread.

Examples of breakfasts:

• Porridge with fruits and nuts (or honey)
• Cheese omelet + whole grain or rye bread
• with fillings
• Cottage cheese + fruit or honey + a handful of nuts
• A couple of slices of bread with cheese or curd mass

DINNER

Lunch is the main meal; 30-35% of the total calorie intake should be allocated to it. Skipping lunch is a rarer problem than skipping breakfast. Of course, the inconvenience is that lunch usually takes place in the middle of the working day, but this is, in principle, a solvable problem. It is enough to take a container with ready-made food with you so as not to think about a diet menu in a restaurant or cafe.

If you skip lunch, then with a high probability you will wake up a strong appetite in the evening, and it will be incredibly difficult to avoid the night's "gag".

Examples of lunches:

• Side dish (rice, porridge, potatoes, pasta) + meat or fish + vegetable salad or stewed vegetables
• Vegetable soup + meat or fish
• Stewed vegetables + meat or fish

Lunch should be composed of complex carbohydrates and proteins. Be sure to add fiber in the form of fresh or stewed vegetables. You can add to your meal eggs or cheese if you feel that the lunch turned out to be poor in protein, or bread if you feel that the lunch turned out to be poor in carbohydrates.

DINNER

There are many different myths associated with dinner. One of the most famous is the statement that you cannot eat after 18:00 for weight loss. Forget about this advice, it is in no way possible to remove the last meal if we are talking about proper nutrition.

So, a full dinner should be 2.5-3 hours before bedtime so that the food can be absorbed. You can additionally drink a glass of kefir 1 hour before bedtime.

Why you shouldn't skip dinner:

• There is a very high risk of breaking loose and gorging on prohibited foods before bed.
• Feeling hungry can cause sleep disturbances or insomnia.
• Too much break in meals can cause metabolic disorders and catabolism (muscle breakdown).
• Often there is an unconscious desire to eat more before 18:00, which breaks the nutritional balance.

But the choice of food for dinner must be approached very carefully. The ideal dinner option is lean animal protein and fiber. From lean animal protein, you can choose the following products for dinner: chicken or turkey breast, lean fish, seafood, boiled eggs, low-fat cheeses, cottage cheese. Animal fats in the evening are best avoided due to the heavy load on the digestive tract and heavy assimilation. Both fresh vegetables and stews can act as fiber.

Examples of dinners:

• Chicken breast or fish fillet + fresh or stewed vegetables
• Vegetable salad with boiled eggs
• Vegetable salad with low-fat cheeses
• Cottage cheese with green apples
• Curd casserole (including vegetable)

If you have dinner, for example, 4 hours before bedtime or you are hungry before bedtime and a glass of kefir is indispensable, then a good option for the second dinner would be cottage cheese... It contains the slow protein casein, which will nourish your muscles while you sleep, because it is at night that regenerative processes take place in the body. If you have a late enough dinner, then you can skip the last snack.

SNACK

You will have a snack between breakfast and lunch and between lunch and dinner. In principle, you can choose any snack you like from the permitted foods. There are no strict frameworks and restrictions here. Snacks are meals where you can experiment. It is only advisable that the snack includes both proteins and carbohydrates.

Snack options:

• Whole grain or rye bread with cheese
• Cottage cheese (yogurt, kefir) + fruits (dried fruits)
• Fruit + a handful of nuts (10-15 g)
• Bread crisps + a handful of dried fruit (about 20 g)
• Cottage cheese or vegetable casserole
• Vegetable salad + cheese or eggs
• Omelet of two eggs

Snacks can also complement a previous meal. For example, if you didn't manage to eat enough protein for breakfast, then the first snack can be made with protein (the same cottage cheese).

What else is important to know about losing weight on PP?

We have provided you with structured and step-by-step instructions that will help you easily get on the path of proper nutrition, lose weight and consolidate healthy habits. And as a bonus, get a healthy and beautiful body.

But what else is important to know about proper nutrition for weight loss? Let's take a look at a number of popular questions about weight loss on the PC.

How quickly can you lose weight on the PP?

The rate of weight loss depends on many factors: the amount of excess weight, metabolic rate, physical activity, genetic factors. The higher your initial weight, the faster you will lose weight. For example, if your weight exceeds the norm by 30-40 kg or more, then the average rate of weight loss is usually 4-6 kg per month. If your excess weight does not exceed 10 kg, then the average rate of weight loss is 2-3 kg per month.

In the process of losing weight, there can periodically be both stops in weight loss, and small weight gains (within a couple of kilograms). In this case, the figure on the scales can freeze at one value both for a couple of weeks and for a month. This is a completely normal process. Give the body time to reorganize its biochemical processes. Continue to stick to the principles of good nutrition and stay on track. Stopping weight is a kind of milestone when the body consolidates the result.

Usually in the first month of losing weight, the most severe weight loss occurs. Even in the first couple of weeks, you can lose a few pounds. However, a significant part of the lost volume in the first days of losing weight is not fat mass, but water. By reducing the consumption of sweet and salty foods and increasing the consumption of water, excess fluid is removed from the body and edema subsides. In the future, the weight will fall much more slowly, but at the expense of fat.

Losing weight on proper nutrition implies a gradual result, but this is precisely the advantage. First, weight loss comes from fat mass, not muscle mass, unlike low-calorie diets. Secondly, with a sharp weight loss, problems with excess skin may arise, which simply does not have time to tighten. (but a lot still depends on nutritional balance and genetic factors). Remember, you have not gained excess weight in one month, therefore, it will not be possible to get rid of it quickly if we are talking about high-quality weight loss due to fat, and not due to muscle.

Do I need to count calories?

The law of losing weight is very simple: eat less than the body is able to spend. The energy value of food is usually measured in calories. Therefore, to lose weight, you need to eat fewer calories than the body needs to function, in other words, you need to eat with a calorie deficit. In principle, you can create this very deficit, even by eating sweets and junk food, but this is no longer about health. Your goal should be a balance between getting rid of excess fat and caring for your body.

With a lot of excess weight, you will lose weight and on a proper diet without counting calories if you follow all the recommendations above. If you are slightly overweight (about 5 kg) and low physical activity, then there are options. Perhaps, in addition to proper nutrition, you will need to count calories and BJU (proteins, fats, carbohydrates), because the body gives up the last kilograms with great difficulty. Alternatively, calculate the calorie content of your usual menu in order to understand if you are not exceeding the calorie intake.

For your health and quality body, we recommend that you first of all adhere to the principles of proper nutrition. If there is an opportunity and desire to count calories, then this will become your additional assistant in losing weight.

Is it possible to lose weight and start eating again without looking at the PP?

This was discussed in more detail above. (step # 5 at the first stage)... But once again we emphasize, if you want not just to lose weight, but to maintain weight, then you need to tune in not to a short-term diet on PP, but to change your eating habits. Otherwise, you will have weight gains: first, losing weight, then gaining weight again. Such a weight swing ultimately leads to the fact that each time it will be more difficult for you to lose weight.

Therefore, introduce proper nutrition into your life on an ongoing basis. Of course, it seems unrealistic to permanently exclude "sweets and harmfulness" from your diet, but everyone can minimize their amount. If the right foods form the basis of your diet, then you will not even have the need for fast food. Gradually, you will get used to and even fall in love with the new food. It's just a matter of habit. Although infrequent and deliberate cheat meals can be afforded by everyone.

Is it necessary to exercise to lose weight?

Losing weight (as well as gaining weight) always depends on nutrition, so training is not at all necessary to reduce weight. But if you want to speed up the process of losing weight, then start exercising. It is not necessary to go to the gym, it can be workouts at home. Start with at least 15 minutes a day in the morning or evening - even the busiest person can find a quarter of an hour for sports. There are many free weight loss workout videos on youtube. For those with a lot of excess weight or joint problems, there is a low impact workout based on normal walking.

What training gives:

• Muscle tone and improved body quality
• Acceleration of metabolism
• Prevention of diseases associated with a sedentary lifestyle
• The production of endorphins - hormones of happiness
• Energy, vigor and inspiration

If the prospect of training doesn't make you happy, don't force yourself. But in the case of a sedentary lifestyle, it is still necessary to increase physical activity. If you sit at work, and even spend the weekend in an inactive mode, then the risk of developing many diseases increases significantly (already mentioned above)... Therefore, walk more, arrange cycling or play outdoor games (for example, with children).

There is also another side of the coin. Many losing weight immediately rush "all bad" in terms of training. Exercise seven days a week, boost loads, or practice ultra-intense workouts without giving their body rest. This is also a very bad option for losing weight! You will get serious stress on your body, and as a result, you are likely to quit both training and proper nutrition. There should be measure and balance in everything.

Ideally, your workouts should be no more than 3-4 times a week for 45-60 minutes. If these are quiet activities such as yoga, pilates and stretching, then the workouts can be more frequent and longer (again, listen to your body).

Is it true that it is better to eliminate milk for weight loss?

Milk and dairy products contain proteins and many important micronutrients (see table above), therefore, this is a very important group of products, the rejection of which can cause a lack of certain substances in the body and deterioration of health.

If you have lactose intolerance, then milk and some dairy products with a high lactose content should be avoided. If you notice any negative processes in the body after consuming dairy products, then you can also refuse them. If you have no contraindications to the use of dairy products, then you do not need to give them up. When choosing in favor of giving up some products, focus on your body, and not on fashion trends.

Why is it easy for someone to lose weight, but hard for someone?

Indeed, there is a group of people who, even without dietary restrictions, do not gain weight. Most often these are people with an asthenic body type. In addition, your metabolic rate will affect the rate of weight loss.

What slows down the metabolism:

• Age (the older we are, the slower the metabolism)
• Unbalanced nutrition with a lack of micronutrients
• Long breaks between meals
• Low-calorie diets
• Alcohol consumption
• Passive lifestyle
• Lack of exercise (the less muscle, the slower the metabolism)
• Constant stress and lack of sleep
• Hormonal disorders (diseases in this area are often the result of malnutrition)

And if we cannot do anything with age, then all other factors are completely removable. Eating small meals 5-6 times a day and physical activity increase metabolism very well. In turn, low-calorie diets, skipping meals, overusing fast carbohydrates and lack of nutrients slow down the metabolism.

1. If you think eating right is time-consuming, then you are not. Dishes on the PP are extremely easy to prepare. Porridge, boiled or baked meat, fish in the oven, fresh and stewed vegetables, cottage cheese with fruits - it doesn't take much time and effort to prepare such dishes.
2. Train yourself to plan the menu for the whole day. Use plastic containers of ready-to-eat meals that you can take with you to work or leave at home in the refrigerator for dinner.
3. Do not buy home "forbidden" products: sweets, soda, sausages, mayonnaise. The less temptations and opportunities to eat too much, the better. Ask family members to support you in this for at least the first couple of months of transition to proper nutrition.
4. Even if you allowed yourself “unwanted” foods or you had an unplanned “zag”, this does not mean that you are failing and you need to give up everything. From the next day, return to a normal diet, without hunger strikes, calorie cuts or other punishments.
5. Gradually rebuild your family members for proper nutrition, even if they do not need to lose weight. In our time, when mortality from cancer and cardiovascular diseases is very high, a conscious approach to nutrition is simply vital for everyone. It is not necessary to do it impudently and in one day; it is better to gradually introduce good habits.
6. Avoid eating in front of your TV, computer, phone and on the go. Take the allotted 10-15 minutes to your meal, it should be a thoughtful and deliberate process with thorough chewing of food.
7. If you have started to lose weight, then at first it is better to avoid parties and events due to the large number of prohibited foods and alcohol. If you can't avoid it, then it is better to come to the holiday well-fed, having previously dined at home with the right food.
8. Over time, taste buds change, so if at first the conventional "buckwheat with chicken breast" seems to you a very bland dish, then gradually you will get used to the new menu with cereals, vegetables, cottage cheese and lean meat.
9. When shopping for products, always look at the ingredients. The tempting names "fitness muesli" or "protein bars" can actually contain sugar or sugar syrup. These foods are far from PP and are best avoided.
10. Buy dairy products only "white", without sugar, preservatives and other additives. Again, always read the composition. For taste, you can add natural fruits and nuts to cottage cheese and yogurt.
11. If you have a strong sugar cravings, you may be malnourished on complex carbohydrates throughout the day. Remember the importance of carbohydrates for weight loss and satiety, we wrote about this above.
12. Don't forget important foods like nuts and seeds - a source of healthy vegetable fats and many other essential nutrients. You can make a ready-made dry mixture from different nuts and different seeds and add to your morning porridge every day. Nuts and seeds contain a lot of fat, so 10-15 g per day will be enough (this is about one teaspoon each).
13. Dried fruits may well replace sweets and desserts. But if you want to lose weight, then it is advisable to eat no more than 20-30 g per day, and preferably in the first half of the day (this is about 5-6 pieces of prunes or dried apricots).
14. It is also better not to abuse sugar substitutes. Usually, the manufacturer indicates on the packaging the acceptable daily portion. Ideally, it is better to give up sweeteners altogether.
15. If you are afraid to break into prohibited foods, then keep washed green apples in front of you. In a moment of weakness, you can have a snack with them. Apples are a very healthy and low-calorie product that is available to everyone.
16. Don't forget to consume Omega 3 unsaturated fatty acids, it is an essential ingredient for our health. Most of them are found in fatty fish. Please note that this is not only expensive red fish, but also, for example, mackerel and herring, which are available to almost everyone.
17. Salty and canned foods are best avoided during weight loss. They retain water and cause swelling.
18. Season salads with vegetable oil, especially olive oil. For those who are losing weight, a sauce is very popular where the following ingredients are mixed: olive oil, lemon juice, French mustard, garlic, salt and pepper to taste.
19. To interrupt the desire to eat a prohibited product is helped by such a simple way as brushing your teeth (if it is in the evening), chewing gum or drinking a glass of lemon water.
20. Remember that in any endeavors, and especially in losing weight, moderation and gradualness are needed. There is no need to rush into all seriousness, trying to completely rebuild your eating behavior in one day. Any changes take time.

Proper nutrition is not a temporary diet for a month. This is a restructuring of the diet and a change in eating habits. Moreover, the goal of proper nutrition is not only to reduce excess weight, but also to improve the health of the body as a whole. Do not put off the issues of a healthy lifestyle until later, start correcting your eating behavior from tomorrow.