This is not a diet: the principles of the right nutrition, the menu and the recommendations of experts

Useful nutrition is referred to as the healthy way of losing weight. The essence of the right nutrition, a menu for a week, a list of permissible products for every day, nutritional advice.

Real nutrition

The right nutritional system implies a special organization of food intake, which is rich in all the necessary vitamins and substances that are useful for the body.

Such performance schemes were developed by nutrition, the calculated how much one person has to consume fats, proteins and carbohydrates per day. In addition, the formula of the individual calculation of the calories of Harris-Benedict (for women: 655 + (9, 6 x weight in kg) + (1, 8 x size in cm)-(4, 7 x age in years); for men: for men: for men: for men: men: men: for men: for men) 66, 5 + (13, 7 x weight in kg) + (5 x height in cm) - (6, 8 x age inYears).

The right nutrition is not a diet because this is not hunger, but a component of a healthy lifestyle. In order to improve the borehole of such a system, you should keep up in a long time, many follow your whole life.

"Useful nutrition is not a diet because it has no contraindications.

What is the benefit?

Proper nutrition keeps health and helps to normalize weight, prevent symptoms such as diabetes, heart disease, etc.

Most people think about the transition to PP when health problems become tangible: obesity, loss of strength, poor health. However, a healthy diet mainly aims to prevent the disease.

Where to start

It is necessary not to switch to the right nutrition gradually. First of all, a person who wants to lead a healthy lifestyle can see which products are contained in their daily diet in order to analyze every meal for the presence of substances and vitamins that are useful for the body. It is easiest to paint your menu in a notebook that shows the time of breakfast, lunch and dinner, the number of snacks and the food volume. Then it becomes clear which products should be added to the diet and which are to be removed.

The second stage of the transition will be the habit to have breakfast. Many people do not combine breakfast, but it is the most important meal because it gives energy all day and promotes a complete awakening.

It is not necessary to immediately exclude all harmful products from the diet. It is enough to start small: for example in the first two weeks, only reject white bread and chocolate.

"For people who only switch to the right nutrition, I do not immediately recommend checking the proteins, fats and carbohydrates. First of all, you should pay attention to calories: you can eat everything, but considering the recommended calorie content of the diet.

Basic principles

To stick to the right nutrition, you need to know its basic principles:

1. Regular meals (every three to four hours). The stomach absorbs food better when it gets into the body in clear periods. As soon as a person is starving or by lunch or dinner, the stomach perceives every meal as the last and takes as many reserves as possible with another hunger.
2. Due to the fact that the rhythm is individual, you must take your daily routine into account when creating a daily diet. For example, it is more difficult for an office worker to distribute all meals because he has to adjust the dinner time for a break together.
3. Do not drink a lot of water while eating. The fluid increases the volume of the stomach because the food is absorbed poorly.
4. Reduce the use of products with low fat. Fat animal origin is of crucial importance for health. The work of the nervous and hormonal system depends on them.
5. There are small portions and only at a time when the body really needs food. It is necessary to concentrate on the physical hunger and not on emotional, since food first gives energy and should not solve psychological problems.
6. Eat as many natural products, fruit and vegetables as possible.

"Another important rule for the transition to useful meals is the end of food meals in front of the television or read. No matter how much the person is busy, you have to take a short break for 10-15 minutes. This approach does not allow you to overdo it", said Julia Pigareva, head of the hospital's clinical dietary. V. Vinogradova.

Compilation of nutrition

When putting together a diet, the amount of proteins, fats and carbohydrates that are required for the body must be taken into account. At the same time, there is no universal menu: Each person independently makes a comfortable nutrition for useful foods. For example, with an active lifestyle, you can add more protein products with sedentary years to reduce the amount of carbohydrates and poorly absorbed fats (most frequently animal origin).

One of the principles of the right nutrition is compliance with the drinking regime. It is therefore important to create a daily menu to determine the volume of the used liquid. To do this, multiply your own weight in 35 kilograms (for men) or 31 (for women) and receive a number in milliliters. The calculation of children from the age of 12 is also carried out, a pediatrician will help calculate the norm for a younger age.

"Don't forget the balance of nutrition in qualitative and quantitative vegetables raw materials. Gastroenterologist.

Recommended products

In order to adhere to the right nutrition, you need to know which products are considered useful and which of you can be included in your diet:

1. Vegetables (cabbage, cucumbers, tomatoes, peppers, beets, carrots, etc. ) in cheese, baked, cooked and calorie -shaped fruits (apples, oranges, mandarins and others)
2. All types of edible mushrooms
3. Leaf salad, all greens, spinach, sour steamers
4. Tea and coffee without sugar and additives
5. Drinking of non -coal -cold water
6. Meat (lamb, turkey, veal, beef)
7. Fish (trout, herring, cod and so on)
8. Eggs and acidic dairy products (preferably homemade and not soluble)
9. Whole grain in small parts, in addition to semolina, fast porridge and white rice
10. Nuts (one or two small handfuls per day)

"Protein products have to be added to the diet: eggs, meat, poultry as building materials for our cells, as the main component of enzymes, main transporters of useful substances in the cage and of course as an iron source. It is also important to use fish and caviar. These are sources for usefulFat for our cell membranes and the brain is a butter that add cholesterol for the synthesis of sex hormones, vitamin D, nutritious neurons and vegetables and vegetables, add it as fiber sources and antioxidants, "complements a dietary, an integrative endocrinologist.

What is impossible

Despite the fact that proper foods have no clear bans, there is a list of products that should not be included in the diet:

1. Plant oil (only two tablespoons a day are allowed)
2. mayonnaise
3. Smoked meat, sausages, sausages and sausages
4. Meat and fish can be found
5. Sophisticated sugar
6. Fruits and berries with high California such as banana, grapes, dates, watermelon, melon
7. Store jams and jams
8. Sweet and confectionery (sweets, chocolate, cake, cake and so on)
9. Bakery products
10. Fast food and semi-finder products
11. Sweet carbonated and alcoholic beverages, only one glass (250 ml) red dry wine is permitted per day

"For example, sugar and alcohol reduce the sensitivity of tissues compared to the effect of insulin. In addition to the negative effect on the appearance in the form of acne, hair loss and overweight, high insulin resistance is dangerous. , Osteoporosis, cancer ", cancer" - shared the doctor.

Calorie content of food

The entire system of the right nutrition is based on the calculation of calories. It is therefore very important to calculate the individual high speed for the day for all products contained in the nutrition. The end result depends on the goals of the transition to useful nutrition as well as the age and gender of the person (for women the optimal number of calories for men - around 2500 kcal).

High -calorie products are usually excluded from the menu, so that the room remains more useful for the body.

How to create a menu for a week

If you put together a menu for a week, it is not only important to calculate the necessary high speed for the day, but also to observe the ratio of nutrients with every meal (proteins should be 25-35 percent of the total; -25 -35 percent;

According to a consultant for the correction of the weight and psychology of food behavior, Sergey Gerasimov fitness expert, the global meal of the food is lunch, since he should saturate our body as far as possible for full work in the second half of the day as far as possible in the eveningimpede.

The second largest should be a breakfast that mows the body after sleep and demands primary energy for the first half of the day. Less voluminous - dinner with fiber, vitamins and protein saturated, fills the body with useful substances and building material for recovery. In order to prevent a strong feeling of hunger and consequently to over -eating in the main meals, you also have to add two small snacks to the menu.

Sample options can look like this:

Menu for women

weekday	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Oat porridge in milk, tea without sugar	Damped chicken breast with cooked buckwheat	A glass of yogurt without additives	Milk omelet of two eggs with fresh vegetables
Tuesday	Cheesecake with a spoonful of sour cream, coffee without sugar	Baked fish with green and vegetable salad	Drinking fruit, yogurt without additives	Cooked egg and a fruit to choose from
Wednesday	Fruit salad with yogurt dressing, glass kefir	Damped cauliflower, boiled beef	Two apples	Cooked chicken breast and vegetable salad
Thursday	Murils without sugar, a cup of tea	Vegetable soup, steamed chicken breast	Fruit cuts, a glass fermentation	Green peppers, steamed with beef carrots
Friday	Omle made of two eggs and milk with vegetables and herbs	steamed cabbage broccoli, tomato, cooked beef	Cooked egg, a grapefruit or orange	House cheese with a spoon of natural honey
Saturday	Hirse porridge on diluted milk, coffee without sugar	Buckwheat soup, fishing chops cooked	Tost with tomato and cottage cheese	Cooked chicken fillet with vegetables, tea
Sunday	Oat porridge with fresh fruit, cup of tea	Gulyash with a side dish with cooked potatoes	Tost with tomato and cottage cheese	Cooked chicken fillet with vegetables, tea

Menu for men

weekday	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Oatmeal in milk, freshly squeezed orange juice	Demanded chicken breast, cooked buckwheat	Whole grain bread with cheese, a glass of yoghurt without additives	Three eggs with vegetables and herbs on milk made of three eggs
Tuesday	Homemade cottage cheese with sour cream and walnuts, tea without sugar	Baked red fish, spaghetti	Kefira glass, whole grain bread	Cooked egg and an orange
Wednesday	Multicarp porridge in milk with a mixture of nuts, coffee without sugar	Cooked beef and cabbage made of broccoli for steam	Cooked egg and apple	Memified chicken breast, vegetable salad, green tea without sugar
Thursday	Fresh fruit house cheese, tea cup	Soup with red beans and meatballs, baked vegetables	A handful of dried fruits and a glass of fermented baked milk	Baking trout with tomatoes and brown rice
Friday	Oat porridge in milk, coffee without sugar	Cooked beef, steamed cabbage and vegetable salad	Cooked egg and a grapefruit	Cheesecake with sour cream, a cup of green tea
Saturday	Cottage Cheese Casserole with fresh fruits, a glass of kefir	Mushroom soup, steamed zucchini	Fruit salad with yogurt dressing	House cheese with sour cream and nuts
Sunday	Hirse porridge on milk with dried apricots and walnuts, tea without sugar	Kohlbrokkoli cooked veal, steamed cabbage	An apple and a glass of yogurt without additives	Source with sour cream, glass kefir

Menu for the child

weekday	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Oat porridge in milk, a banana, cupo cup	Linsen puree soup, steamed beef chops, cooked buckwheat	Fruit salad with yogurt and a glass of milk	Hut pudding with raisins
Tuesday	Cheesecake, a handful of nuts, an apple, tea	Vegetable soup, baked white fish with noodles	Sanny pudding and an orange	Omlet of two eggs, a glass of kefir
Wednesday	Prei Multi -hardened, sandwich with butter and cheese, cocoa glass	Pyeli -Pureree soup, steamed beef head, cooked buckwheat	Reipudding, a fruit to choose from	Faired chicken breast, vegetable salad
Thursday	Cottage cheese casserole with fresh berries, tea	Fictor soup, potato puree	A handful of dried fruits, a glass fermented	Baked white fish with tomatoes, brown rice
Friday	Multicarp porridge in milk, oil sandwich, cocoa	Chicken broth, boiled veal with colored cabbage and vegetable salad	Fruit salad with yogurt dressing, glass milk	Omlet of two eggs with vegetables and herbs, green tea
Saturday	House cheese with sour cream and homemade jam, an apple, tea	Mushroom cream in milk, boiled chicken breast, steamed zucchini	Reipudding and a fruit to choose from	Baked red fish, cucumber salad and tomatoes
Sunday	Hirse porridge on milk with pumpkin, sandwich with butter and cheese, freshly squeezed orange juice	Kurin soup with pasta, potato puree	Fruit salad with yogurt, glass kefir	Sources with sour cream, green tea

Help the body in transition to PP

To make the body easier to switch to a new kind of nutrition, you can help him with the help of some psychological tricks:

1. Set a clear goal. For example, lose weight by five kilograms or increase the total level of health or gain body weight.
2. Write a list of products in front of the shop. So it will be more difficult to be excess and harmful.
3. Cooking dishes so that they look attractive when serving. If the food is appetizing and tempting, the body will learn it better.

You can also carry out the kitchen test: Remove products that have to be excluded from the diet. While they are in the kitchen, they are in a plate. The result of the analysis of the kitchen should be a list of food products that a person wants to add to the daily menu.

The weight advisor recommends complying with the balance between harmful and useful products. A sharp exclusion of your favorite meal inevitably leads to collapse and leads the body into a state of stress. To avoid this, a day a week can be "harmful" and gradually enjoy it from your menu to reduce a portion and eat it in the morning. However, it is worth remembering that more often turning away fromthe rules of the PP and the inclusion of products from the category in the menu can lead to a set of overweight and a deterioration in health.

How to lose weight feed healthy food

The right nutrition is not only part of a healthy lifestyle, but also a way to combat excess weight.

If the main goal is to lose weight, you must first create the required calorie deficiency: for women around 1800 kcal per day for men - 2200.

It is better to reduce the number of fast carbohydrates in the diet and add proteins and healthy vegetable fats.

The daily menu should not contain many sweet and milky products that prefer fruit, berries and vegetables.

When working with excess weight, a combination of measures such as a full break, fitness, minimizing stress, psychological work and of course PP, including the main element in weight correction. By correcting the process, you can see the first results on the scale in a week.

How much can you drop

Useful nutrition does not guarantee the care of additional pounds in a short time, this is a long work on itself. However, it is exactly one system that is considered to be most effective when losing weight, as it is the least affected.

If you adhere to the right power supply for the month, you can fall around 4-6 kg. The exact numbers always depend on the individual characteristics of a person (gender, age, initial weight, lifestyle).

The opinion of experts

Many nutritionists and nutrients consider this power supply system to be the safest when it takes weight for the human body, and the most effective for maintaining the general state of health.

"I believe that there is not so much the concept of" right nutrition ", but only products that contain the maximum of nutrients (proteins, fats, fats, carbohydrates, minerals, vitamins and water) that fill the body" experts for functionalDiet. "

According to the nutritionist, Anna Volobueva, who changes to the right nutrition, it must be remembered that it is strictly individual and depends on her genetics, your body state, the intolerance of food. With its correct nutrition, the body becomes healthier, excess weight and swelling will improve, the mood and performance will improve and the duration of the lifespan will increase.