Four a satisfying and lose weight I want everyone, because permanent hunger is the main reason for disruptions on a diet. Nutriciologists argue that there are many useful products For weight loss that is well saturated and help burn fat. Include them in the diet every day, remove the sweet and fast food, and the weight will begin to go smoothly.

How can I eat and lose weight

Products that literally braid fat in the body is not. There is food with other important properties for your figure. She is:

• Obsolete metabolism. Fast metabolism does not allow eaten postpone from "stock".
• Suppresses sense of hunger. You eat less, do not stretch the stomach, gradually teach yourself to a small portion.
• Creates a deficiency of calories. You can eat many products with low energy value (up to 30 kcal per 100 g) and quench the hunger just like a large piece of meat (150 kcal per 100 g). Calorie deficit is one of the keys to slimming.
• Positively affects the work of the intestine. Good digestion is important for metabolism.

5 best fat food products

Especially actively helps discharge food with several important dietary qualities. Remember this list of products for weight loss. Include in the menu every day, 1-2 times a day:

• grapefruits;
• avocado;
• natural yogurt;
• chicken or quail eggs;
• green tea.

Half of this fruit for half an hour before each basic food intake will help less eat and speed up weight loss. This is due to nirigin and inositol - substances with a mass of useful properties. They are:

• Burn fat deposits and accelerate metabolism (exchange processes).
• Do not give carbohydrates to turn into overweight.
• Improve digestion.
• Control insulin hormone fluctuations.

Pros grapefruit for diet:

• The fruit contains less sugar than the rest of the fruit.
• It has low calorie content - 29 kcal in 100 g.

Disadvantages of this fruit:

• Annoying the gastric and intestine mucosa. With gastritis and ulcers, there is no empty stomach of grapefruit.
• Strong allergen, like all citrus. Observe the measure, start with small portions.

Eggs

• Vitamin D. - Strengthens bone tissue.
• Fat. - Quickly satisfy the body.

At the level of poor cholesterol, eggs do not affect, so do not lead to atherosclerosis. They can eat every day if there is no allergies and problems with the liver (yolk has a choleretic effect). Specialist advice for losing weight:

• Instead of sandwicher or buns, boil or fry in the morning for breakfast 2-3 eggs, make an oslet with them. It will help forget about hunger for 3-4 hours.
• If you do not have problems with the cookie, eat up to 3 eggs every day.
• For faster weight loss in the evening, use only egg protein in the evening: leave the yolk on the first half of the day.

Green tea

This is the best drink for weight loss. It should be included in the diet 2-3 times a day. Drink around the cup between meals or half an hour before them to speed up weight loss. Important: Only green tea is useful without additives - sugar, flavors. The drink contains catechins: these substances help burn the existing subcutaneous fat, especially in the abdomen area, and do not give to accumulate a new one. Another plus of green tea - it accelerates metabolism and dulls the feeling of hunger.

Avocado

This product contains monounsaturated fatty acids, among which experts particularly identify oleic. It suppresses a sense of hunger, so half or 1/4 avocado as a snack - an excellent choice for losing weight. In addition to useful fats (per 1, the fruit accounts for 28 g) avocado contains:

• Fiber. It improves the intestinal work and also enhances the sense of saturation.
• Vegetable protein. It is assumed easier than animal.

• Carefully follow the amount of portion, because the calorie content of 100 g of the product is 212 kcal. For 1 time I eat no more than half an avocado in a salad or 1/4 pcs. - On the sandwich.
• Do not combine this product with meat: the dish will be hard to digest. Combine with vegetables, greens.
• Replace butter, sauces on sandwiches, as well as for salads whipped flesh avocado.

it a good option snack, breakfast or dinner when weight loss. If you choose Greek yogurt, you get a lot of light squirrel to quickly saturate the body. Carbohydrates in it are not enough, he does not cause glucose oscillations.

Another important property of yogurt - he improves digestion due to probiotics. It is beneficial to metabolism.

• Do not buy a skimmed product - take 2%: it best satisfies and does not interfere with weight loss.
• Replace yoghurt sour cream, mayonnaise and salad sauces, with marinating meat, birds or fish.
• Carefully look at the composition - avoid sugar, taste and aromatic additives.
• Buy yogurt with an increased amount of vitamin D and calcium: it will speed up the discharge of weight.

Useful slimming products

During the diet, it is not necessary to choose only low-calorie food.

The benefit of the figure is also bringing nuts or fatty fish if you use them correctly.

Half plates Fill with vegetables, fruits, greens. The rest of the volume to take proteins and useful fats - eat meat, seafood, eggs, bird, fish, seeds, vegetable oils. With such a scheme you will discharge the weight without a feeling of hunger.

Speake dietary products for weight loss on food intakes like this:

• Breakfast. Cereals (oatmeal, pearl), fruits, berries, nuts, low-fat yogurts, cottage cheese, eggs.
• Dinner. Meat, bird, fish, unlightened (brown) rice, buckwheat, vegetables.
• Dinner. Fish, seafood, eggs, greens.
• Snacks. Nuts, citrus, cottage cheese, cheeses (feta, cheese).

Orekhi

This product has high calorie products (550-620 kcal per 100 g), but a lot of benefits. Nuts contain protein and fatty acids, so they quickly get rid of hunger, improve the exchange processes. Take 20-30 g on a snack or add to the caress for breakfast to charge the body of the energy for a long time. The most useful for slimming nuts:

• Almond. Contains L-arginine - an amino acid that helps actively burn fat, spend calories during training. Eat the handful of almonds before Cardio to improve your results.
• Walnut. Positively affects the work of the brain, regulates the hormonal background.
• Pistachii. Reduce cholesterol levels, control the fat exchange. Important: Avoid salt pistachios - they delay fluid in the body.
• Cedar nut. The product is high fatty (compared to almonds or pistachios), but it satisfies more and controls the level of Great hormone.

Fatty varieties of fish

The protein from this product group is resolved easier than meat. Another plus of fatty fish - Omega-3 acids: they quickly and long satisfy, do not give to appear extensive sediments. The benefit of the figure will bring:

• Salmon. Best red fish for losing weight. It increases muscular weightAnd it helps burn more calories.
• Trout. Budget replacement salmon, which is not inferior to him in dietary qualities.
• Sardines. Rich on vitamin D, phosphorus, calcium, control blood sugar levels. Important: Sardines are often found in the form of canned, but they are only useful in oil without additives.

• Prepare a product for a pair or bake. Do not use fatty sauces in the process: Choose lemon juice for this, olive oil, natural yogurt.
• Avoid salted fish - she will cause swelling. From smoked, too, give up: it has higher calorie, often there hazardous additives As part.
• Turn on fat fish in the diet at least 2-3 times a week.

Dietary meat

The main source of protein while losing weight - non-fat bird: chicken, turkey. Before cooking with it, they remove the skin, remove the bones. Based on birds make light bullets, soups, other hot dishes. This product group is suitable for lunch or dinner, combined with croups, machinery of solid varieties.

For weight loss, breast fillets are used - the very lean part of the bird.

Norma for 1 meal - 100-120 g.

A couple of times a week, the menu is complemented by other types of diet meat:

• Veal. Young beef with delicate fibers and a minimum fat is very useful. It is well absorbed, increases muscle mass. The highest parts are the neck, the shin.
• Beef.. According to properties, it is equal to veal, has low fat, but it is preparing longer.
• Rabbit. It does not cause allergies, improves lipid exchange. By caloric content rabbit is easier than beef.

Low-chipped milk is a good source of light protein, phosphorus, vitamin D. calcium, which is also present in dairy products, accelerates burning calories, unnecessary deposits. Lose weight help:

• Cottage cheese. Excellent option for breakfast, dinner, snack. It sat down well, strengthens the muscles, suppresses a sense of hunger. Not necessarily to buy low-fat cottage cheese. Product 2-5% fat will not prevent to lose weight.
• Milk. Use it for the morning porridge, fruit smoothies.
• Kefir. Improves digestion and state of intestines. If you do not like the sour taste of the drink, replace it with natural yogurt.

Vegetables and Sheet Greens

The best products on the diet are those that contain a lot of fiber. It fills the digestive tract, helps longer feel hunger. Another task is to improve the intestinal work, bring slags. Fresh vegetables and greens eat for weight loss. Exception - potatoes, but it is better to rarely include in the menu: it contains a lot of starch.

The maximum benefit of the figure will bring:

• Asparagus, tricky beans. This is the perfect garnish to meat or fish during a diet.
• Spinach. It contains protein, iron, potassium, speeds up the metabolism. Use spinach when cooking salads or smoothies.
• Parsley, dill, leaf salad. They have low calorie content, but a large amount of fiber, slowly digested, suppress the feeling of hunger. Add them to each meal.
• Cabbage of all kinds. Low-calorie product stimulates metabolism, suits for a long time.
• Celery. For weight loss, pets are more useful, and not the root.

This is an excellent replacement of factory sweets, but caution must be taken with it. Fruits and berries contain natural sugar, and he slows down in large quantities. To benefit the figure, look for unsweetened species, eat them in the first half of the day. Choose more often:

• Citrus. Lemon, Grapefruit and Lime are ideal for weight loss. Orange use less frequently, refuse the mandarin.
• Apples. Give preference with green varieties.
• Watermelon. Contains a lot of sugar, but actively displays fluid, so it is useful for weight loss.
• A pineapple. Contains substances that split fat.
• Blueberries, cranberries, lingonberries. They have 26-40 kcal per 100 g, a little sugar and a lot of fiber. Use them in smoothie, porridge, add to cottage cheese, yogurt.
• Pears. In 1 pc. - 15% of the daily fiber rate.
• Bananas. Take them on a snack: the calorie product has a low glycemic index (18 units). Fruits contain potassium, displacing sodium salts, eliminate swells.

Video

Many of us understand the value of a healthy lifestyle. Especially if the question concerns losing weight and improve]]\u003e Products for proper nutrition It should be used, systematized and reg]]\u003e

General principles of healthy nutrition

To live long and happily, you need to eat right, ensure the balance of calories, water, fats and salt. This approach is relevant in all cases, whether to lose weight or for weight gain (excessive thinness also requires correction due to rational nutrition).

Self-discipline

Take yourself for Vedo:

• get rid of sympathy for fast foods (there are too few natural ingredients in them, used exhaust frying fats with carcinogens, GMOs-mayonnaise, synthetic flavors and taste amplifiers);
• pre-draw a list of products for proper nutrition for at least a week;
• regularly and as often as possible to drink water (during the day, drink no less than 1.5-2 liters in its pure form, that is, in addition to soups and juices);
• minimize salt consumption, any foods for proper nutrition can be equipped in a silent form. The natural taste of the product will be even brighter and distinct. Believe me, it is possible to come to this, the question is only in the formation of new habits;

Attention! Salt is deposited on the walls of blood vessels, and also complicates water exchange. Both leads to a violation of metabolism, the development of hypertension and atherosclerosis.

• do not eat at the later time of the day (closer to night the body is rebuilt on falling asleep, even if you are the "owl" - late go around and get up late);
• reduce the size of the portions (at least in a little bit), and if it is difficult and clearly not ourselves, go to fractional food. The gap between meals must be at least 2 hours.
• discard the "fast" carbohydrates - cookie, cakes, candies, waffles, various sweet crishers;
• preference should be given to plant food, especially fresh vegetables and fruits that have not been thermal processing. It is extremely important for weight loss that the body is imperatively cleaned from slags and toxins, and nutritional fibers (fiber) are ideally cope with this task;
• to ensure that fewer calories are used than is spent. As a result, the accumulated extra kilograms will begin to spend - energy will be split from reserves, and not from the new food entering the body. The process of your weight loss will noticeably increase;
• get rid of bad habits, smoking and alcohol - Table opponents of a healthy lifestyle;
• at first, do not seek to get involved in all theories at once - separate food, vegetarianism, veganism, raw foods. Any sharp changes will bring the body stress, so avoid hard radical measures.

Observation and analysis

What you need to do in order to facilitate the process:

• carefully observe the results of weight loss - start notebook, where you will contribute;
• check the caloric content of the products (it can be found on the Internet, just use reliable webressurs with a good reputation);
• act systemically, not episodically.

Attention! Remember that 1-2 one-time measures do not bring visible results. On the effectiveness of weighting activities can be judged only if new system Nutrition is practiced at least 3-4 weeks.

Control and statistics will help to identify those products that you are not suitable for individual reasons. Conversely, the most successful solutions are advisable to promote and continue. It will be odd:

• at least once a week check your arterial pressure and weight;
• monitor the power of appetite, feeling of hunger, saturation threshold, analyze sleep quality;
• before the start of the experiment and upon completing it to pass general analysis Blood - you will be pleasantly surprised by the difference in the direction of improvement.

Slimming Products

Each food name has a number of features, but in general it makes sense to group products by related signs, so that it is easier and more convenient to understand their common properties.

Grass and legumes

How are grain crops useful? They contain complex carbohydrates and a number of vitamins (A, E, group B). From the splitting of carbohydrates, energy is obtained, at the expense of which the body gets activity.

• brown and brown rice;
• solid wheat;
• buckwheat;
• pesh;
• barley grits;
• oats;

Attention! One-piece or at least ground oats is much more useful than the cereal "Hercules" (a valuable shell is removed when processing oatmeal).

• beans;
• peas;
• lentil;
• beans.

Fat.

In the body, fats must be done necessarily - without them, exchange processes will be broken, and the cells will not receive important trace elements. But only consume fat-containing products not animal, and plant origin:

• unrefined sunflower oil, olive, flax, corn and others;

Attention! Avoid buying refined and the more so-called deodorized oil. Its benefit is neutralized in the processing process.

• avocado;
• nuts in a flattened form - cedar, walnut, earthy, hazelnut, cashew almonds;
• sunflower seed (also not past heat treatment - enough to dry seeds, but in no case fry them).

Fruits, Vegetables, Greens

Without fruits and vegetables for high, weight loss results, it is not necessary to count. The fact is that fruit-vegetable products on a large percentage consists of a fiber, which is also called food fibers. With their help, the intestine is sulfted, and even in the most solar warehouses. Due to this, the body is getting rid of toxins, blood circulation and digestive function improves.

Some details:

• grapefruit - powerfully burns fats, and still lowers insulin and, as a result, leads to a weakening of appetite;
• ginger - Enhances the metabolism, stimulates digestion, removes toxins and slags, strengthens nervous system and hormonal background (which is very important for the normalization of weight);
• dill, parsley, kinza, green salad - powerful means To get rid of excess weight, rich in vitamins and vegetable acids;
• figs - quickly quenching hunger, improves the digestive function, moreover, contains little calories, despite the fact that very sweet;
• zucchini, cucumbers, eggplants, celery, color and brussels sprouts - although used in boiled form, but indispensable to ensure good intestinal work;
• chicory - improves digestion, normalizes blood sugar levels, strengthens immunity;
• green tea - contributes to the splitting of fats and harmful cholesterol;
• apples and pears - help saturation, low-calorie, rich in pectin;

Attention! Throughout the day, use a minimum of 300-350 g of plant fiber. The bigger, the better. Try to make the lion's share of this amount on the food in the cheese.

Equalometer

Try to refuse sour cream and milk - like a whole village (it has too many fat and a kozein, which make it difficult to work the stomach) and the store (most often it is a product on half a synthesized, useless or even harmful).

Instead, put on such an "milk" like:

• kefir;
• cottage cheese;
• yogurts;
• low-salted cheeses;
• serum.

Their benefits are as follows:

• protect the microflora of the entire gastrointestinal tract;
• neutralize concrete bacteria;
• improve digestion and intestinal peristalsis.

Meat, Fish, Seafood

Restrictions on meat mainly relate to fatty varieties - undesirable pork, beef, lamb. Preferred:

• rabbit;
• turkey meat;
• chicken (especially white meat - breast);
• veal.

Fish is suitable for any, preferably alternate and diversify consumed fish products. Pay attention to such types of fish as:

• herring;
• flounder;
• mintai;
• perch;

Contrary to prejudices, this fish is by no means food "poor and deprived." On the contrary, it is extremely useful - low calorieness, rich phosphorus content, lack of cholesterol.

Red fish also must be in the diet:

• salmon;
• trout;
• pink salmon;
• tuna;
• halts;
• salmon.

It has a lot of fish oil (omega 3 - the required substance to strengthen the blood system).

The following seafood is unprecedented:

• mussels;
• shrimp;
• sea cabbage;
• squid.

In deep-water conditions, underwater residents accumulate a lot of silicon, phosphorus and other elements, without which the construction and rejuvenation of cells human organism It would be ineffective.

As you can see, organize proper nutrition and begin to lose weight - the task is completely solved. There would be a desire, as well as an understanding of food digestion mechanisms by your body. Also remember additional measures that will strengthen the effect. These are sports, oxygen baths, positive attitude.

You may also be interested

Every person needs high-quality products. People who have decided to conduct a healthy image are interested in the question of how to eat delicious and useful - they want to know about food all. Every person, sooner or later, faced with the principles healthy nutrition, you need to learn how to choose products for proper nutrition and figure out what food refers to useful.

What is healthy food

A healthy diet should not include food, which contains pesticides. Products for rational nutrition must contain 4 main components that allow you to get rid of excess weight, normalize work internal organs and digestive tract. These include:

1. BPU (proteins, fats, carbohydrates). They are considered the main sources of energy and building material for cells.
2. Fiber. Rough fiber, normalizing digestion process.
3. Mineral components. Due to them, water exchange, electrostatic stress in the internal organs, is normalized, they participate in most enzyme processes and in the construction of tissues.
4. Vitamins. Strengthen immunity and are responsible for the appearance of a person, they will also help to normalize metabolic processes in the body.

Description of food, their names and detailed makeup will help determine the choice of diet for weight loss.

Before starting to stick to healthy nutrition, it is necessary to decide which food is environmentally friendly, and which is not.

Ecological purity

Basic products from which they are preparing food when balanced nutrition, must be satisfying, nutritious, good quality And environmentally friendly. Before choosing components, you need to know their origin, processing type and at least an approximate chemical composition. Healthy products must be organic, i.e., their cultivation should be carried out without the use of chemicals - pesticides, thanks to which plants protect against harmful effects. ambient, insects and other pests.

Environmentally friendly products can be found in specialized outlets, which from 2015 are regularly opened on the territory Russian Federation. They can be acquired in the markets, farmers growing cultures in small areas, or try to maintain their own economy - produce eco-products on their own. To simplify the choice, experts are recommended to purchase a special device that allows you to determine the residual level of nitrates with almost 100% accuracy. The name of the device is a nitrate tester.

If the concentration of nitrates in fresh vegetables, the fruit is high, then the residual number of pesticides can be reduced independently: for this, it is poured into a large saucepan warm water And add 15 ml of apple vinegar and 15 g of crystalline sodium carbonate. In the resulting solution, vegetables and fruits are soaked in 30 minutes, then washed in a large amount of water and dried.

Many are interested in the question of which products can be used with balanced diet. Consider a list of products beneficial for the body containing rapid carbohydrates, a large amount of vitamins, fiber and animal-rich protein. These include:

• crupes - corn, bunch, oat, rice, buckwheat;
• legumes - beans, peas, nut, soy, lentils;
• cereals - rye, wheat;
• raw vegetables - carrots, bell pepper (sweet), tomatoes, cucumbers, onions, rhubarb;
• processed vegetables (heat treatment) - Cabbage Color and white, potatoes, beets, eggplants, zucchini;
• fruits - apples, bananas, oranges, tangerines, grapefruits, plums, kiwi, peaches, apricots;
• berry - currants (red black), rowan, raspberry, strawberry, cranberries;
• nuts - almonds, peanuts, walnuts, hazelnuts;
• mushrooms - Truffles, White, Boroviki, Oyster, Walkers, Chanits, Champignons;
• vegetable oils - olive, sunflower, corn.

Pasta products can be attributed to products allowed during rational nutrition. Before buying, it is important to pay attention to the fact that they are made from which grades of cereals.

Pasta from solid varieties are most useful - they are low-calorie, they do not weld and do not overload the digestive tract.

Meat must be present in the diet. Some varieties of meat contains a large amount of fats (pork, fatty beef).

IN diet nutrition Salads, sauces, spices and seasonings must be present. They do not need to completely exclude from the diet, it is enough just to reduce the amount. Dietary products must contain the optimal amount of protein.

Full list of products

Proper balanced nutrition should be pleasure, so experts recommend to decide in advance with gastronomic preferences. List of products for right ration Alphabetically:

• legumes (nut, peas, beans);
• greens (dill, parsley, kinza);
• cereals (buckwheat, rice, pearl, barley);
• meat (chicken, turkey, rabbit, lamb, veal);
• vegetables (spinach, broccoli, potatoes, carrots, leeks);
• seasonings (hops-Sunnels, Zira);
• sub-products (heart, kidneys, liver of calf);
• spices and sauces (white and black pepper, bay leaf, sour cream sauce and oil refueling with lemon);
• fruits (apricots, quince, bananas, avocado, pineapples);
• berries (cherry, cherry, raspberry, blueberry).

Exotic fruits must be consumed carefully - they can provoke allergies.

Product groups that will make life better

The diet menu must be made depending on the existing diseases of the internal organs. Experts recommend adhere to the conditional classification of products with one or another pathology. Permitted food with stomach ulcer:

• vegetables (broccoli, spinach, celery, carrots, Bulgarian pepper, pumpkin);
• cereals (Hercules, manka, rice);
• meat (turkey, chicken, low-fat beef, lamb);
• fish (palus, cod, pike perch);
• dairy products (cottage cheese, kefir, prokobvash, yogurt).

Hypertensive needs to consume fresh vegetables, low-fat fish, dairy products, fruits, dried fruits, seafood, cereals, legumes. Candles are useful avocado, raisins of dried apricots, white cabbage, broccoli, fresh greens, sorrel, spinach, romal, potatoes carrots, cereals and legumes. Meat and fish - low-fat varieties, nuts - almonds, cashews, peanuts.

Fruits, Vegetables, Greens

The main focus on weight loss is made on fresh products of plant origin. They contain vitamins, macro and trace elements, they can quickly improve health without prejudice. Best Vegetables, Vegetable Food (Product List):

• potatoes;
• carrot;
• beet;
• celery;
• spinach;
• broccoli and other types of cabbage;
• sweet Bulgarian pepper;
• zucchini;
• eggplants;
• onion;
• rhubarb.

• avocado;
• apricots;
• pineapples;
• oranges;
• lemons;
• tangerines;
• kiwi;
• apples;
• pears.

• watermelons;
• strawberry;
• raspberries;
• alycha;
• currant;
• plums.

Dill, parsley, green Luc And kinza contain optimal amount of minerals and improve the taste quality of dishes. They are most often used in the fresh form.

Equalometer

Basic sources of protein - dairy and dairy fabrics. The dietary menu should include yogurts, cheeses (cheese), kefir, prostrochy and milk.

When buying, you need to pay attention to the fatty products - the percentage of fatty should not exceed 2.5%.

Meat, Fish, Seafood

Meat, fish dishes and seafood can be 1-2 times a day. Low-fat varieties of fish and meat are well combined with a garnish of stewed vegetables and boiled croup. It is important to comply with the basic rules of preparation of dietary food - the products are boiled, extinguished in their own juice or prepare for a couple. Frying and fryer need to ignore. Vegetables and meat can be passed with the addition of a small amount of oil.

Proper nutrition. Fats, proteins, carbohydrates and fiber

All products are conventionally divided into 4 categories in the content of certain components. They play an important role in human life, so experts recommend to respect the ratio of fats, proteins, carbohydrates and fiber in food. Healthy nutrition requires simultaneous flow of vitamins and minerals along with food.

Proteins are the main source of protein necessary for the normal formation of muscle tissue, fats are involved in the work of most systems (digestive, cardiac). Carbohydrates - a source of energy that is divided into 2 categories. Food enriched with fiber, contributes to getting rid of excess weight and warns the development of a number of chronic flow diseases.

Proteins

Proteins, or proteins, contain the necessary concentration of amino acids involved in digestion. 2 types of protein - animal and vegetable origin are isolated, they must flow into the body in the same amounts. Vegetable protein is contained in beans, soil, lentil, wheat, chocolate and seaweed, and animal - in meat, eggs and dairy products.

Fat.

Slimming nutritionists advise focus on products containing easily durable fats. These include some varieties of fish (salmon, sardines, tuna), fruit (avocado) and nuts (almonds, walnuts, cashews). Consumption of animal fats should be reduced partially. The regular use of the products of this category will allow preserving the elasticity of the vessels and will provide the influx of energy.

Carbohydrates

2 types of carbohydrates are isolated - complex and easily soluble. The latter do not bring any benefit and are most often in fast preparation food and fast food, such food is transformed into fat deposits. Complex carbohydrates are contained in the croups, mushrooms, pasta and dairy products. The use of products of this category must be regular.

Cellulose

Food enriched with fiber allows you to keep weight normally. Unstable carbohydrate is present in nuts, cereals, vegetables and fruits.

The fiber promotes the purification of the body - absorbing excess moisture and sugar, it accelerates the process of digestion, binding the development of fermentation and rotting processes in the intestine.

General principles of healthy nutrition

People trying to adhere to the principles of proper nutrition, are interested in questions about the products can be used daily, how to prepare them correctly and combine. Power should be separate and fraction - the weight of servings in this case is 250-300. Particular attention should be paid to methods of preparation - salads made of boiled vegetables season not mayonnaise, but olive oil with lemon juice.

Seasonings and spices can be added to dishes, but in small quantities. Second fish dishes are prepared for a couple, vegetables can be chewed and boiled. Wheat bread is replaced with rye, the use of confectionery is reduced to a minimum. It is important to completely abandon the bad habits, the use of alcohol is unacceptable.

Separately means useful

Proteins, fats and carbohydrates need to be used correctly, some products are not combined with each other. When preparing healthy dishes, you need to be guided by the basic principles of separate nutrition:

• starch-containing foods are not combined with acids - bread is not eaten with tomatoes, tangerines - with bananas;
• carbohydrates are used separately from proteins - mushrooms are not eaten simultaneously with porridge;
• acids and proteins are used separately - nuts, mushrooms do not eat with oranges;
• complex and easily-friendly carbohydrates can not be combined with each other.

Only one type of food with a high content of protein is used once - bread with pasta is incompatible.

Self-discipline

Many are interested in the answer to the question of what can be prepared, adhering to a healthy diet, and what is impossible. One of the main rules of healthy nutrition is self-discipline. If a person decided to lead the right way of life, he must stick to him constantly. It is impossible to break and abuse alcohol, prohibited dishes and products are unacceptable to include in the diet even with a strong desire. Experts do not recommend sharply to rational food - useful food begin to use gradually.

Observation and analysis

According to the response, adhering to the right rational nutrition, you can get rid of up to 7-8 kg per month. At the end of each week, experts recommend arranging unloading Days - They will help to clean the body from accumulated toxins and slags. If a person pursues the goal to lose weight, then it is strictly forbidden to starve. With balanced nutrition, you can not only get rid of extra centimeters, but also to establish the work of most internal organs, especially the gastrointestinal tract.

We drink a lot and right

Compliance with the drinking mode is considered a prerequisite for proper nutrition.

You need to drink when the thirst occurs, the minimum volume of the fluid consumed is not more than 2 liters, but this does not mean that all drinks can be used. The permitted:

• compotes from dried fruits and fresh fruits without adding sugar;
• herbal decoctions and teas, including green;
• mors;
• kisel;
• mineral water without gas;
• freshly squeezed juices;
• kefir;
• fastening coffee and black tea;
• own preparation lemonade;
• drinking yogurt.

Mineral water with gas, carbonated sweet and alcoholic beverages must be completely excluded from the menu.

Fruit juices can be mixed with vegetables - such freaks are useful for the body.

Table combination of products with proper nutrition

Products

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

1. Fish and meat

0

+

–

–

–

–

–

–

–

–

–

–

–

–

–

–

–

2. Green vegetables

+

0

+

+

+

+

+

+

+

+

–

+

+

+

+

+

+

3. Vegetables with starch

*

+

0

+

+

–

+

*

+

+

+

*

+

+

*

+

*

4. Butter

–

+

+

0

–

–

+

–

*

–

*

*

–

*

–

–

+

5. Vegetable oil

–

+

+

–

0

–

+

*

+

+

*

–

–

–

–

–

+

6. Sugar.

–

+

–

–

–

0

–

–

–

–

–

–

–

–

–

–

–

7. Cereals and flour products

–

+

+

+

+

–

0

–

*

–

+

–

–

–

–

*

–

8. Dried fruits, fruits

–

+

*

–

*

–

–

0

–

–

*

*

+

–

–

*

*

9. Bean

–

+

+

*

+

–

*

–

0

*

+

–

–

–

–

+

–

10. Potato

–

+

+

–

+

–

–

–

*

0

+

–

–

*

–

–

+

11. Smetana

–

+

+

*

*

–

+

*

+

+

0

–

–

–

–

+

+

12. Milk

–

–

*

*

–

–

–

*

–

–

–

0

–

–

–

–

–

13. Cottage cheese

–

+

+

–

–

–

–

–

–

–

–

–

0

+

–

+

+

14. Cheese

–

+

*

–

–

–

*

–

–

*

–

–

+

0

–

–

+

15. Eggs

–

+

*

–

–

–

–

–

–

–

–

–

–

–

0

–

–

16. Orekhi

–

+

+

–

–

–

*

*

+

*

+

–

+

–

–

0

+

17. Mushrooms

–

+

*

+

+

–

–

*

–

–

+

–

*

+

–

+

0

Conditional designations of the table: (-) - a negative combination, (+) - a positive combination, (*) - relative compatibility. Thanks to this table, you can quickly navigate and prepare a dish, inside which the components are combined with each other.

Approximate list of products for PP for a week

Buying products needed in proven outlets - this will minimize the risk of acquiring low-quality or spoiled vegetables, fruits and dairy products.

Nutritionists argue that the most useful products are natural, grown naturally.

List of products for the week:

1. Meat and sub-products ( beef liver, chicken fillet, chicken breasts and hips) - from 130 rubles per 1 kg.
2. Cereals (buckwheat, rice, manna) - from 50 rubles. for a pack.
3. Greens, vegetables and fruits (depending on the gastronomic preferences) - 70 rubles. For 1 kg.
4. Chicken eggs - from 50 rubles. For 10 pcs.
5. Dairy products (drinking yogurt, kefir, milk) - from 40 rubles. For 1 pc.
6. Bread and flour products (buns, rye or grain) - from 40 rubles. For 1 pc.

The daily menu can be diversified by fish - from 150 rubles, and the budget of PP products is at least 380 rubles. Create exotic fruits (papaya, maracuya) is not necessary - they are able to provoke allergic reactions from people who are not accustomed to them. In apples, pears and citrus fruits, there is almost the same amount of vitamins.

Prohibited products for PP

Most people trying to adhere to balanced fractional nutrition, are interested in the question of which products need to be excluded from the diet. Due to the dietary nutrition, it is recommended to calculate the products, it is necessary to remove the fat, solid, salt, smoked and acute food from the menu. It slows down the rate of exchange processes, breaking their synthesis.

Forbidden products include smoked meats and sausages, fatty varieties of meat, fish and some seafood (oysters, mussels and octopus). Fully needs to be abandoned with snacks, chips, wheat bread crackers and fast food. Dishes sold in fast food networks (potato fries, nuggets) are prepared in deep fryer, therefore food contains a large number of carcinogens.

Noodles of fast cooking and soups "on the ambulance hand" must be completely excluded from the diet. There are artificial flavors, taste amplifiers, preservatives. They quickly, but briefly quench their hunger due to the high concentration of light carbohydrates. Tobacco products, snob, chocolate candies are not recommended - they contribute to the formation of cholesterol plaques on vascular walls. Alcohol, energy and caffeine containing caffeine are strictly prohibited from drinks.

List of products from which you need to refuse

To the products prohibited by consumption include finished productswhich can be purchased in stores. Full list of products for diet time or at PP:

1. Shopping juices and nectars. They contain no more than 20-35% of natural fresh juice, everything else is dyes, taste amplifiers, flavors and other nutritional supplements.
2. Canned food. Such fish, vegetables and meat contain all sorts of e-additives, which adversely affect the work of the digestive tract and the whole organism.
3. Mayonnaise. Caloric sauce, its composition also has taste amplifiers. If desired, the sauce can be replaced with low-fat cream or sour cream.
4. Ready seasonings to the first and second dishes. They can be replaced with fresh greens, salt and ground black pepper.

What can and what can not eat

P Rapil nutrition is a healthy diet of useful products that stabilizes digestion improves all organs, metabolism and immunity, and a pleasant bonus becomes loss of extra kilograms. Unlike harmful diets, slimming on PP has a long-term effect: the scaled weight is not returned. Another result of the system of proper nutrition is an increase in life expectancy, preservation of health and blooming appearance.

There is a stereotype that PP products are fresh and tasteless, but this is not at all like this - the number of dishes allowed to eat are quite large. You can create full diet, choosing your favorite ingredients and without refusing to yourself in delicious food.

Features of products

Proper nutrition includes only safe products: without harmful dyes, preservatives, flavors, taste amplifiers, nitrates and pesticides. It is worth reading the labels carefully and avoid products with a dubious composition.

Useful food in moderation, easily digested and feeds the body without overloading the stomach.

Food for PP in the necessary proportions combines proteins, fats and carbohydrates - their correct balance will make it possible to fill the body with energy, will provide for cells the building material and simultaneously prevents the fats about the supply.

The list should include easily fish, rich in vitamins, minerals and fiber. The basis of the ration is best to make vegetables - they contain most of all useful and necessary organism substances.

Daily use of vegetables in food cleans the body from toxins, reduces the risk of occurrence cardiovascular diseases, sugar diabetes and oncology. In addition, vegetables, they can be energized even for the night (with the exception of potatoes - it is better to leave it for the first half of the day).

With proper nutrition, you can eat:

Well, if the daily diet contains all product groups from this list. The alternation of the ingredients will help not bother from monotony.

Sweets can include in the menu a small amount of bitter chocolate with cocoa bean content of more than 60%.

Bitter chocolate nourishes the brain, helps to cope with stress and overcome an insurmountable craving for sweet. However, it is important not to overdo it here - it is recommended to eat 20-30 grams of bitter chocolate every day, not more.

Sources of proteins

Proteins - building material for cells. Consumption of the required amount reduces the risk of fractures, warns the diseases of the joints, strengthens the immunity, normalizes the pressure and helps muscle mass.

Products for PP rich in animal protein:

Vegetable protein in large quantities is contained in legume crops: Soy, beans, lentils and nute.

Sources of fat

Products for healthy eating must contain the right animals and vegetable - they affect the production of hormones in the body, support the elasticity of blood vessels and are responsible for the condition of hair and nails.

Useful fats are contained in the following products:

• oil - unrefined vegetable, olive, flax, corn;
• avocado;
• unheared nuts - walnuts, cedar, almonds, hazelnuts, cashews, peanuts, pistachios (unsalted);
• - Tuna, Salmon, Trout, Herring, Mackerel, Sair, Haltus.

Proper nutrition includes products containing slow carbohydrates - energy sources that contribute to the absorption of food, prolonged saturation and strengthen the immune system.

• cereals - Oats, buckwheat, brown and brown rice, millet, bark, cereal, Bulgur;
• legumes of crops - peas, beans, nuts, lentils;
• macaroni from solid wheat varieties;
• whole wheat bread.

Sources of fiber and vitamins

Cellulose Cleans the body from slags and toxins, cleans the intestines, improves digestion, and vitamins strengthen immunity. The lack of the latter leads to problems with skin, hair, nails, causes a constant feeling of fatigue and provokes depression.

Minerals and microelements (Potassium, magnesium, calcium, phosphorus, selenium, zinc, iodine, copper and iron) perform many functions. They are involved in the metabolism and blood formation process, feed the heart muscle, affect the hormonal balance, slow down the aging, normalize the level of cholesterol in the blood, reduce sugar and prevent anomalous cells. The lack of minerals in nutrition is the right path to disease.

Main sources of fiber, vitamins and minerals:

Use the seasoning

The taste of dishes from the proper nutrition products from the lists above can be revived using seasonings. A reasonable number of spices and spices and helps digesting food.

Spices permissible at PP:

List of products that should not be used with proper nutrition:

It should be limited to the use of products containing rapid carbohydrates. They quickly saturate, give energy and vigor, but the effect of their use is short-lived - the feeling of hunger will soon make himself felt. Also increases the frequency of food intakes and the amount of eaten.

In addition, the abuse of rapid carbohydrates causes sharp jumps of blood sugar levels, negatively affecting health.

Healthy nutrition is not a diet, but a lifestyle that helps keep well-being and energy. Feed right - does not mean there are some vegetables, buckwheat and chicken breasts on a pair without salt. The list of products for proper nutrition and weight loss is extensive - if you wish, you can make a balanced, delicious and diverse menu, squeeze and enjoy meals.

Someone consists of pepsies and chips, and someone from vegetables, fruits, cereals and chicken. Look at your check after the store and appreciate what you are from? We have prepared for you full list Products for proper nutrition and weight loss, as well as dispel your myths, because of which you do, you will never lose weight.
And let's dispel the myth number one. Proper nutrition is not for weight loss, but to normalize weight. Stop mocking over yourself with various diets, trying to lose weight by all possible methods, just become normal.

5 main rules for weight loss

1. Are you still not losing weight? Then we go to you! Let's remember the main rules that everyone knows about, but their incorrectly apply.
   Drink clean water. Although everyone knows about this since the school, they are constantly neglected. Starting drinking at least one glass a day, your body will already be very grateful to you. You are my house at home, so let's start washing our body. And not sweet tea and coffee, namely water.
2. Replace rapid carbohydrates slower. Everything is simple, the more quick carbohydrates, the more new kilograms. The more slow carbohydrates, the lower the arrow on the scales. Slow carbohydrates besides their main useful properties (we will tell about them further), moreover, very well gives a feeling of satiety. As a result, the feeling of hunger and less than the size of the portions arises.
3. Eat slowly and thoroughly chewing food. Now the world rushes at great speed, and with him we. As a result, we once simply sit and eat. When was the last time you have dinner not in front of a computer or a TV, but in the kitchen? At the same time just dinner, and not digging in the phone? In addition, we need to saturate our body, the same we must give the brain. Dinner and looking at the series, our brain does not even know what we filed. As a result, after a short period of time, he again gives us a signal that it is time to eat.
4. Start slowly changing bad habits. We are constantly hearing about them, we know everything about them that is possible. But they are with us today. Do not immediately start doing everything.
5. Find the habit that you are willing to change and do it gradually. We will tell about this in detail in our articles, how to do it easily and get the result.
   Gradually add to your diet, products from the correct power list. You do not need to start there are some vegetables and fruits from tomorrow. This is the only way to quickly throw everything and return to the "tasty", but killing you nutrition. How to start to eat right, we tell in detail in our articles "School of Proper Power".

Just following these rules, you will have a chic result that will remain with you forever. All that is necessary for this, start acting gradually, without sharp movements, otherwise we immediately get the opposite result.

We have prepared for you a list of products for proper nutrition, divided into categories for your convenience. Also, we give a list of products with a low glycemic index, which contribute to weight loss as much as possible.

Full list of products

Please note, we have allocated in different colors products that need to be used carefully.

Products that are dangerous for your health. They must be either replaced or limit their use. They carry the greatest harm to your health and body as a whole.

Of course, in our modern life, some of these products will be very difficult to exclude completely. But it is necessary to try to at least reduce their number in their diet.

Proper nutrition Fats, proteins, carbohydrates and fiber

In addition, our diet should consist of products useful for our organism, it is necessary to obtain the norm of proteins, fats and carbohydrates. Apart from vitamins and trace elements that are becoming less and less in modern products.

This is our base, protein our building material, without it our muscles will stop growing, and will begin to degrade. Products rich in protein must be necessarily in the daily menu. Products are rich in protein:

• low-fat meat (turkey breast or chicken cooked couple or boiled);
• fish and seafood;
• cottage cheese;
• bean.

Products The most rich in animal protein and vegetable protein

For proper nutrition, complex carbohydrates are very important, because they are absorbed long, give a feeling of satiety and do not raise sharp blood sugar. Fast carbohydrates, our main enemies, they are the main perpetrators of our extra kilograms.

Useful carbohydrates include:

• cereals (bunting, buckwheat);
• brown rice;
• baked potato;
• macaroni from solid wheat varieties.

It would seem, we want to get rid of fat, why do we need them? But, there are useful fats:

• nuts;
• fat fish;
• olive oil.

Good fats down cholesterol and contain an important Omega-3 acid for us, omega-6, omega-9.

Very often forget about it, but it plays a huge role in proper nutrition. In addition, it is simply necessary for the formation of a regular chair she has one more useful property. The fiber collects all toxins and slags, accumulated during the work of the body and displays them.

Where is the most of the fiber:

• Fresh vegetables and fruits;
• Beans, such as beans, lentils, beans;
• Various whole grain products.

Conclusion

As I understood, products for proper nutrition must be used comprehensively in their diet. It will not work so that they started there is one cabbage and that's it. In addition, it is not tasty. And really proper nutrition can be very tasty, not just useful.

The most important thing is to go to extremes. Yes, there are harmful foods in our diet and we will not leave this, but using our list, you will always know what products are helpful. Finally, you can forget about these depleting diets when you need one cabbage and carrot.

Top 30 most useful products for the body