What foods do you need to buy for proper nutrition. Foods for proper nutrition what you can and cannot eat

Foods for proper nutrition form the basis of a healthy human diet. What is the correct diet? What is included in the concept of "products for proper nutrition"? How to choose the right diet that best suits the needs of the body?

Proper nutrition: what to eat to be healthy?

Before determining what foods for proper nutrition are, it is necessary to understand the concept of proper nutrition itself, what foods to eat, in what quantities and in what ways to process them. Proper nutrition involves an integrated approach to the organization of nutrition that satisfies all the body's needs for nutrients and energy value, contributing to its growth and development. The system of proper nutrition includes the organization of the diet and the diet itself. Proper nutrition is governed by certain principles:

• The balance of the energy value of the diet and the energy costs of a person is the correct organization of the diet;
• The balance of vitamins, micro and macro elements, as well as proteins, fats and carbohydrates;
• Proper distribution of food during the day - the correct organization of the diet;
• The actual diet (number of meals, intervals between meals);
• Methods of cooking;
• Individual factors: age, weight, social status, lifestyle, general health, which determine the needs of the body at a certain point in time.

Having organized a proper diet, what to eat and what foods to give preference to remains a paramount task. Products for proper nutrition, first of all, must be safe for human health, which is determined by their freshness and shelf life, the content of harmful plant impurities, biological objects, hazardous chemical compounds in their composition.

Any "healthy" product can be transferred to the category of "harmful" by applying heat treatment methods (for example, frying in animal fat), adding fatty sauces, unnatural seasonings, combining with easily digestible carbohydrates.

Products for proper nutrition: the basis of a healthy diet

Conventionally, all products present in the human diet can be divided into harmful and useful. The list of harmful products includes:

• All fried food. However, the roasting methods used must be taken into account. For example, light frying in olive oil will be less harmful than frying foods in animal fats;
• Sweet carbonated drinks, as well as drinks made from dry mixes;
• Sausages and semi-finished products, smoked meats and fish, canned food;
• High-fat fermented milk products, cottage cheese desserts, fruit yoghurts;
• Most confectionery;
• Snacks (chips, nuts, crackers and other delicacies);
• Products containing dyes in high concentrations;
• Chocolate bars, milk chocolate with and without fillings;
• Fatty meats;
• Animal fats;
• All dishes from the menu of fast food restaurants, as well as fast food products;
• Any alcoholic drinks;
• Sweets and bakery products.

The list of healthy foods for proper nutrition includes:

• Cereals - buckwheat, oatmeal, wheat, rice cereals;
• Low-fat meats and fish;
• Dairy products low in fat;
• Fresh fruits and vegetables;
• Purified water, green tea, freshly squeezed juices;
• Dark chocolate, honey, dried fruits
• Vegetable fats;
• Whole wheat bread;
• Eggs;
• Legumes.

The choice of products for proper nutrition is not limited to these lists, but it is the basis of a healthy diet, which today will help eliminate harmful foods from the diet, replacing them with "healthy" alternatives.

Proper nutrition: what is the best food for a person?

Currently, there are many tips from nutritionists on the organization of proper nutrition. What is the best food for a person? The organization of a healthy diet should be approached based on individual factors. The choice of products for proper nutrition is determined not only by the parameters of their safety, harmfulness and usefulness, but also by a person’s age, health status, concomitant diseases, and lifestyle.

During the period of active growth, the body needs foods of high nutritional value. The range of products for proper nutrition can be significantly limited by diseases of the cardiovascular system, the gastrointestinal tract, as well as the state of a person (nutrition during pregnancy and after childbirth, during the recovery period after illness, athlete's nutrition before competitions).

Lifestyle largely determines the energy value of a person's diet, its composition. With concomitant problems of excess weight, impaired metabolism, it is also necessary to carefully approach the choice of products, enriching the diet with fiber, low-fat foods.

The main principle of proper nutrition, which contributes to the normal functioning of the body, is moderate food intake. Excessive consumption of even products for proper nutrition will cause significant harm to the body in the form of dysfunction and diseases of the gastrointestinal tract, hormonal imbalance, mental disorders, discomfort, severity, obesity, limited lifestyle.

Food safety: what to cut out of your diet

Food safety is one of the most important factors for a healthy lifestyle. The safety of products is determined not only by their quality, composition, but also by freshness at the stage of their use. The content of chemical compounds, radionuclides, biological substances, harmful plant impurities in products is a threat to human health. Contamination of food products can be of physical, chemical and microbial origin (the content of impurities of foreign bodies in products, the content of pesticides and nitrates, microorganisms).

How to secure your diet? When choosing safe foods for proper nutrition, it is necessary to exclude:

• Products containing GMOs - the legislation regulates the mandatory presence of labeling on product packaging indicating the presence or absence of GMOs in their composition;
• Products with a high content of additives that change their aroma, color and taste;
• Long shelf life products.

Food safety also depends on where they are sold (specialized stores, spontaneous markets). Long-term use of products containing additives and GMOs significantly worsens the quality of the diet and significantly affects the state of human health, manifests itself in the form of increased fatigue, decreased ability to work, mental disorders, discomfort in the gastrointestinal tract, its dysfunction, and allergic reactions of the body. The main products containing the largest amount of food additives are smoked meats, fish and meat delicacies, sausages, yoghurts (products undergoing industrial processing, mixing process).

Who doesn't want to stay healthy, energetic and lean? And as the experience of thousands of people shows, nothing is better than proper nutrition combined with sports. For a beginner in the field of PP, it is very important not only to be theoretically savvy and catch a wave of a decisive attitude, but also to prepare in practice. And here a complete and detailed list of products for proper nutrition and weight loss will help a lot.

How and where to start

It is clear that no list of the best products for proper nutrition and healthy weight loss can be called universal - Each organism is special, we all have individual preferences. Therefore, I recommend to act according to this scheme:

• studying theory;
• make your own list of what you need to buy;
• we carry out an audit of household stocks, ruthlessly throwing out everything forbidden (you can give it to charitable organizations if you don’t raise your hands to throw away food);
• we save our pp products list (you can even print it out and hang it on the refrigerator);
• We stomp to the store and buy for a start for the week.

Making a personal list is easy: write down from our article those products that you love, as well as those that are available in your region; cross out what you categorically do not like or are not suitable for health (allergies, intolerances); check to see if anything is forbidden.

After that, feel free to go shopping - now you will definitely not have any hazards and temptations in your refrigerator and on the shelves.

List of products for proper nutrition

Proper, healthy food is primarily a source of energy, which is conditionally divided into 4 groups:

1. complex carbohydrates;
2. vegetable and animal proteins;
3. fats;
4. cellulose.

Water can also be attributed here, but everything is simple with it - drink only high-quality, purified and without any additives. Let's take a closer look at the products.

Complex carbohydrates

What is it, you probably know - these are carbohydrates, the absorption of which the body receives high-quality energy(no spikes in insulin levels).

In general, carbohydrates are found in almost all foods, but the easiest way to get them is from cereals (buckwheat, oatmeal, pearl barley, bulgur, brown rice, millet), legumes (peas, beans, lentils, chickpeas) and pasta from whole grain flour or flour durum wheat.

Protein (protein)

For athletes and just active people, protein is no less important - it helps to build muscle mass, feel young and cheerful. Therefore, any list of pp products - for a week, month or even a day must necessarily include a variety of protein-rich foods.

We already know. The best sources of protein are eggs, fermented milk products with a minimum amount of fat (kefir, cottage cheese, low-fat milk), lean meat (chicken, turkey, rabbit, veal), seafood and fish. Offal - liver, hearts will also not interfere.

Product	Kcal per 100 g	Product	Kcal per 100 g
Yoghurt 3.2%	87	Keta	138
Kefir 0%	29	Sprat	142
Kefir 1%	37	Smelt	93
Milk 0%	34	Shrimp	85
Milk 2.5%	53	Icy	76
Milk 3.2%	58	Bream	109
Raw goat milk	71	Salmon	200
Whole milk powder	477	Mackerel	111
Curdled milk 3.2%	57	Mussels boiled	53
Ryazhenka 2.5%	53	Pollock	67
Cream 10%	121	capelin	159
Sour cream 10%	118	Navaga	78
Sour cream 20%	208	Burbot	85
Dutch cheese	352	sea ​​bass	123
Poshekhonskiy cheese	348	river perch	80
Russian cheese	366	Sturgeon	161
Sulguni cheese	293	Octopus	74
Low-fat cottage cheese	89	Halibut	106
Mutton	201	Roach	108
Beef	191	crayfish boiled	96
beef tongue	160	Carp	119
beef heart	89	saury	257
beef brains	126	herring	124
Beef liver	100	Herring	248
geese	359	Salmon	222
Turkey	192	Whitefish	141
horsemeat	149	Mackerel	158
Rabbit	197	catfish	141
Chicken liver	140	Horse mackerel	119
chicken ventricles	86	Sterlet	126
chicken hearts	159	Zander	81
Chickens (white meat)	101	Cod	76
Chickens (average)	161	Tuna	95
pork liver	105	sea ​​eel	331
pig heart	87	oysters	91
pig tongue	203	Trout	99
Pork kidneys	84	Hake	84
Veal	91	Pike	83
Gobies	147	Maritime language	89
Pink salmon	151	Egg powder	545
Squid	77	Chicken egg	153
Flounder	86	quail egg	170
carp	84	ostrich egg	118
Carp	95	duck egg	176

Fats

When deciding what to eat on a weight loss program, often those individuals who want to lose weight at best cut down on fats, at worst they ignore them altogether. This is fundamentally wrong, and with a long-term exclusion of fats, one can not only see how the condition of hair, nails, and skin worsens, but also significantly undermine health. Especially women's without fat, the female hormonal system cannot function normally. O.

Nutritionists advise getting high-quality fats from unrefined vegetable oils, nuts and seeds, fatty sea fish. For example, chia seeds are good - with a calorie content of 512 kcal, they contain 31 g of healthy fats!

Cellulose

The role of fiber is important and just in a healthy lifestyle and when losing weight - it promotes long-term saturation, improves the functioning of the digestive tract and does a lot more so that we can enjoy life to the fullest.

The best sources of fiber are fresh vegetables, fruits and berries, herbs, dried fruits.

Remember! Your daily food list for proper nutrition must include all groups!

Vegetables and herbs, fruits, berries and dried fruits

Product	kcal/100g	Product	kcal/100g
eggplant	24	Apricot	40
Zucchini	23	Avocado	208
White cabbage	27	Agrus (gooseberry)	42
Brussels sprouts	43	Watermelon	28
red cabbage	24	Quince	40
Cauliflower	30	A pineapple	49
Potato	80	Orange	38
young potatoes	61	Banana	91
sweet potato (sweet potato)	61	Grape	64
Green onion	19	Pomegranate	52
Leek	33	Grapefruit	35
Bulb onions	41	Pear	42
Carrot	34	Melon	39
cucumbers	14	strawberries	40
Squash	19	Raisin	271
Sweet pepper	26	figs	257
Parsley	49	Strawberry	28
Parsley (root)	53	Cranberry	21
Rhubarb (petioles)	16	Kiwi	49
Radish	21	Dried apricots	240
radish	35	Lemon	16
Turnip	27	Mango	67
Salad	17	Raspberries	39
Beet	42	Mandarin	38
Celery		Papaya	48
Celery (root)	32	Peach	42
Asparagus	21	Plum	43
tomatoes	23	Date fruit	306
Dill	31	Persimmon	55
Horseradish	44	Blueberry	38
Cheremsha	36	Prunes	242
Garlic	46	Mulberry	53
Spinach	22	Apple	44

Top 10 products for weight loss

From all this variety, I would like to highlight 10 products that are simply ideal for both pp and weight loss:

1. ginger- both tasty and healthy, it also has a slight fat-burning effect;
2. grapefruit- these are vitamins, protection against cholesterol, a minimum of calories;
3. oatmeal- saturates for a long time, easily compensates for the lack of carbohydrates. A serving of boiled oatmeal does not contain so many calories;
4. - similar in its properties to oatmeal;
5. apples, blueberries- tasty, low-calorie and very vitamin;
6. skim cheese- an ideal source of protein and many useful micro and macro elements;
7. lean sea fish;
8. chicken fillet;
9. cabbage, including seaweed, contains so few calories and so many nutrients that everyone should include it in their list of products for weight loss or just weight maintenance.
10. dill, parsley, lettuce and any other greens useful as a source of vitamins, fiber, and just a great way to make any food tastier.

Green tea could also be included in the top 10 - its qualities are very useful for losing weight, but only without honey, sugar or other sweeteners.

Products under the ban

Since we are talking about sugar, it's time to move on to products that are prohibited on paragraphs.

I think each of us already knows which products to exclude:

• anything that has sugar in it. Sweets, chocolates, store-bought yoghurts with fillings, and even that delicious and so healthy raspberry jam from my grandmother;
• flour products from premium flour, various snacks (chips, crackers, etc.);
• everything fried in fat, smoked and salted;
• any alcohol, including beer. Even brewed in private breweries is “natural and healthy”;
• any semi-finished products: dumplings, dumplings;
• all sorts of purchased juices, jams and, in general, any preservation with vinegar, salt, sugar.

With a list to the store

If your personal list is ready, let's go shopping!

Before that, I advise you to have a snack - with an empty stomach, you can break loose and put in the basket what you do not need.

Also it is better to lay a certain route, trying not to approach the candy departments, cakes, ice cream and cookies.

It is also better not to visit departments with ready-made food, especially at the beginning of the journey, while you are just learning to plan your diet.

Reading the ingredients! This is very important - often in a product that is useful and correct at first glance, there can be various taboo additives.

For a healthy body, cheerful spirit and excellent shape, an integrated approach is needed. Physical activity, hardware procedures, massage, body wraps and, of course, proper nutrition.

Changing your eating habits is where you start your journey to a leaner, healthier body. What does the list of products for proper nutrition and weight loss include? We will talk about this in the article and consider a detailed table.

Refusal of junk food

Food should not be high in calories, but nutritious. That is, it is important to harmoniously combine fats, fiber, proteins, carbohydrates, vitamins and minerals in the daily diet.

With a light heart, you should abandon canned foods: peas, corn, pickled cucumbers and everything that contains preservatives and excessive amounts of dyes.

Avoid fast foods. And also say goodbye to heavy fatty and fried foods, white bread, milk chocolate, juices in tetra packs and alcohol.

The right foods for a healthy and lean body

Quite rightly, the question arises, what can you eat and lose weight at the same time?

Since our body mainly consists of water, in order to maintain effective metabolic processes in the body, you need to drink up to 1.5 liters of pure water in small sips per day. By the way, insufficient fluid intake can cause.

To avoid feeling hungry, carbohydrates must be digested slowly. Foods containing healthy carbohydrates include cereals (buckwheat, brown rice, oatmeal), multigrain cereals, and baked potatoes. Moreover, these products can be eaten for breakfast and lunch.

Protein is involved in muscle development and restores cell function. Therefore, foods rich in protein are essential for the body. Cheese, less than 25% fat, 1% kefir, cottage cheese, lean meat (chicken and turkey breast, steamed or boiled), fish, seafood. All this must be included in your list of healthy foods for proper nutrition and weight loss.

Do not neglect the use of fats, respectively, in a reasonable amount. Their sources should be useful - these are nuts, fatty fish, sesame, linseed and sunflower oil (you can’t fry in salads or on an empty stomach). Fats will be useful to use at the end of a meal, they slow down the process of producing gastric secretions.

Vegetables and fruits are desirable to add at every meal. They are an indispensable source of vitamins, minerals, fiber. You should be careful with too sweet and starchy fruits and vegetables (grapes, persimmons, bananas, potatoes). Therefore, it is better to eat them several times a week and only in the morning.

List of products for proper nutrition and weight loss

So that useful substances in the body are not in short supply, an excellent solution would be to choose a complex of vitamins and minerals.

The combination of products with proper nutrition (table)

A rational combination of products will greatly facilitate the work of the stomach and allow you to control your weight.

Fresh, steamed or stewed vegetables are well suited to a meat side dish. Green vegetables contribute to the removal of cholesterol, which enters the body with animal products. Do not combine meat and fish with pasta, cereals or potatoes.

Dairy products are not "friends" with fresh vegetables. This combination can lead to increased gas production and diarrhea.

Starchy vegetables (beets, carrots, squash, parsley and celery root, zucchini, cauliflower, pumpkin) go well with vegetable oils, herbs and legumes. But if you eat these vegetables with sugar, they can cause a fermentation process.

To make it clearer, we suggest looking at the table of food combinations with proper nutrition.

- cannot be combined, 0 combination is possible, + it is recommended to combine

With the transition to a new style of nutrition and a change in the list of products for proper nutrition and weight loss, difficulties may arise in the form of hunger, lack of saturation. But within a few days, the stomach will contract and this discomfort will pass. If you follow the right eating style, choose the right diet and take into account the combination of products, you can see good results already in the first week.

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What can you eat with proper nutrition

Fruits: these are vitamins, fiber, besides, eating three to four fruits a day will reduce the desire to eat sweets. Sour or sweet and sour apples, oranges, pomegranate, grapefruit, peaches, melon, watermelon, kiwi, pineapple should be consumed. These guests must be present at your table.

Oranges stimulate protein metabolism.

Pineapple, promotes the burning of fat reserves - these are super healthy foods in terms of weight loss.

Grapefruit, lowers insulin, which leads to a decrease in appetite.

What not to eat with proper nutrition

Unfortunately, not all fruits can be consumed with proper nutrition. Such as bananas, dates, grapes - must either be completely excluded, or taken in rare cases and in small portions.

Vegetables

Meat

Is it possible to eat to lose weight, meat - not only possible, but also necessary. Just remove fatty meat and give preference to lean. Beef, veal, turkey, chicken, rabbit meat, lean pork - these dietary products should almost always be present in the daily diet.

Naturally, not fried, and no more than 200 g at a time, they can be eaten while losing weight. Use a pressure cooker, grill, oven and meat will be the best employee in the fight against hated extra pounds. It is very important with proper nutrition to eat food containing proteins for lunch - this is chicken breast, eggs, fish. Chicken breast (without skin) is ideal for all types of diets, eat about 200 g at a time.

Fish and seafood

What can you eat from the inhabitants of the deep sea? Fish, fresh and not greasy. All seafood is an animal protein that is easily and quickly absorbed by the body. Eat them to lose weight, but on the condition that you cook them with mez oil - boiled, steamed or grilled. Give special preference to such fish: mackerel, crucian carp, pollock, trout, herring, pink salmon to lose weight, and seafood: squid, shrimp, crabs.

Grains suitable for weight loss

They are long-term carbohydrates, which means that after taking such food, you will forget about hunger for a long time, these are useful products for weight loss. But it is better to take them in the morning or in the afternoon, not for dinner. The most popular cereals in this regard are brown rice, buckwheat, oatmeal. The right combination of products in this range will give a delicious result.
Buckwheat contains a minimum of carbohydrates and a lot of protein.
Oatmeal helps to normalize the intestines, contains fiber.

Best products for weight loss video

Drinks that are on the list of products for weight loss

Dairy and dairy products

Sour-milk and dairy products are a necessary product in almost all diets. They can and should be used, better of course with a low percentage of fat. Especially non-fat kefir at night, normalizes the action of the gastrointestinal tract.

Mushrooms

The list of products for weight loss also includes mushrooms. Removes cholesterol and toxins from the body. The combination of products with proper nutrition should include mushrooms with vegetables.

Sweets

With proper nutrition, one should not forget about sweets, because they contain glucose, which is necessary for good brain function. To eat sweets and not get better, you can choose the lowest calorie ones that will not do harm, but benefit. Let's go to the store and look at the shelves, what to choose in our list of products for weight loss:

Pasta

What about pasta lovers who follow proper nutrition? Give up your favorite food? No, can you eat pasta and lose weight? Yes, if you know what pasta you can eat and choose them for your diet. You can eat durum wheat pasta, spaghetti, eat them only with vegetables, without animal fats. Then they will make diet and proper nutrition a pleasure, and there will be no need to give up your favorite foods on proper nutrition.

List of necessary products for the week

Proper nutrition, do's and don'ts Diversify the menu for the week with vegetables, fruits, fish and lean meats, egg whites, and lean dairy products. Do not forget about nuts and dried fruits. Drink plenty of water and herbal teas. Meat and fish dishes are steamed and grilled, also in the oven, serving at one time 150-200 g. Lubricate salads with olive oil (no more than 2 tablespoons).

Proper nutrition that you can eat for breakfast: it is best to cook buckwheat or oatmeal, cottage cheese casserole, low-fat cottage cheese, scrambled eggs from two eggs with vegetables are also great.

For lunch, you can eat lean borscht, soups on light broths. Healthy foods include boiled meat, lettuce, and brown rice.

Dinner should be 20% of the total daily intake of your diet. Do not forget about snacks.

What does proper nutrition include?

Drink at least ten glasses of water per day. Lack of water in the body leads to dehydration, dryness and premature aging of the skin;
remove simple carbohydrates from the diet: these are products made from flour and sugar - cakes, cakes, carbonated drinks. These products bring pleasure, but will not allow you to enter the weight loss regime;
fruits and vegetables must be on the table every day, if you want to eat right, your food table should begin with them;
eat often and in small portions, do not starve, as this will lead to overeating;
you need to eat very slowly, carefully chewing each bite, without rushing. Never eat while watching TV, it is distracting and you can eat more than you need;
be sure to have breakfast, think about what products are suitable for breakfast the day before;
try to eat at the same time;
have dinner no later than eight o'clock;
sleep more - become healthy;
drink no more than one cup of coffee;
reduce alcohol consumption, give up beer and sweet liquors;
losing weight should move more, do exercises in the morning so that you don’t have to do it in the middle of the day, walk a few stops on foot, and then sit down to go by public transport. Being outdoors and walking are the best friends of losing weight;
the diet needs to be diversified, the list of products for weight loss should include the most diverse;
get up from the table with the feeling that you want to eat more - the golden rule;
you need to eat 5-6 times a day;
for snacks, use nuts, dried fruits, muesli, fruits. Read above for what to eat.

More and more people come to the idea that it is necessary to switch to a healthy diet, and among them there are both men and women. For most, this is a way to get rid of extra pounds and cleanse the body of harmful substances. Studies show that a properly designed nutrition program allows you to lose weight and restore normal metabolism without excessive stress on the heart, liver and other organs. It remains only to understand what, when and in what quantity.

Although each person understands the term “proper nutrition” in their own way, in essence, it is eating food that brings benefits. However, there is a nuance here - it is important not only what specific foods you eat, but also at what time and in what quantity. The main idea is to get all the necessary nutrients, but in such a way that the calorie content of food is no more (and even less when losing weight) than the body spends per day. Moreover, it is required to draw up and comply with an individual schedule and diet, which will depend on:

• sex and age;
• lifestyle and daily routine;
• excess weight;
• the presence of chronic diseases;
• food habits.

You should not rush to make a schedule and select products, because first you need to understand how to do it correctly. Proper nutrition is a whole system with certain principles that should be followed if you want to achieve the desired result. Let's look at the basic rules of diet planning:

1. You need to eat often - the optimal number of meals is 5-6 per day, and with an interval of several hours. Thanks to regular “feeding”, the body will not feel hungry, and the digestive system will work without failure. As a bonus, losing weight people can count on a reduction in the size of the stomach.
2. Portion sizes should be reduced, but you should not go to extremes - it is important to pay attention not only to quantity, but also to quality, that is, to the calorie content of food.
3. Be sure to eat breakfast - in the morning, the metabolism is most intense, so you can even afford more nutritious food, such as a piece of chocolate or your favorite pasta. If you refuse breakfast, then at lunch you will eat much more, and the food will be digested worse, which will lead to the formation of fat cells.
4. The main daily diet should be vegetables and fruits - of course, they should not be eaten, but they are essential as a source of vitamins and useful trace elements. To make the food as healthy as possible, it is advisable to eat fruits and vegetables fresh or cooked in the oven and steamed.
5. You need to eat meat, but only lean meat - chicken fillet, lean beef tenderloin, etc. are best suited.
6. The last meal should be 3-4 hours before bedtime so that the body is not overloaded.
7. To normalize digestion, the menu should include dairy products, in particular, low-fat cottage cheese, kefir, fermented baked milk and hard cheeses.
8. Every day you need to drink at least 2 liters of water, and it is important to drink in small sips and preferably slowly - the bulk of the liquid consumed should be in the first half of the day.

Eating right means getting enough fats, proteins and carbohydrates. Each of these components is important, so going on a strict diet is extremely dangerous. So, consider the foods that you can include in your diet:

1. From carbohydrates, you need to choose those that are not processed too quickly, otherwise you will constantly feel hungry. The best option would be cereals: buckwheat, oatmeal, rice (unpolished), millet, more flakes (rye, oatmeal, but without the addition of sweeteners), as well as whole grain bread and baked potatoes. Please note that this food is only suitable for breakfast and lunch.
2. Protein is necessary for cell repair and muscle development, so be sure to include chicken, turkey and other lean meats (boiled), fish, eggs, cheeses with a fat content of up to 25 percent (no more than 40 grams per day), 0 percent kefir and cottage cheese.
3. A variety of nuts (especially walnuts), rapeseed and sesame oil, sprouted wheat, and fish can become a source of “good” fats.
4. From fruits and vegetables, in principle, you can eat almost everything, although some of them need to be consumed in limited quantities (for example, bananas and grapes, which are high in sugar).

By the way, if you want to lose weight, it would be useful to take care of the selection of a vitamin complex - then the body will not feel a deficiency of nutrients.

Recently, many doctors have been promoting separate nutrition, on the basis of which the 6 petal diet is built, you can get acquainted with it, study reviews about this style of nutrition, some believe that separate nutrition is correct. But do not forget how many people, so many points of view. So listen to your body first.

The greatest effect is achieved if you adhere to a healthy diet all the time, that is, give up overeating and fasting days, which are stressful for the body. Then the body will stop being “scared” by hungry periods and will begin to actively burn fat cells. For those who want to lose weight, this menu for a day is suitable:

• for breakfast - one apple, a small portion of oatmeal on the water and a cup of coffee with milk;
• for a second breakfast - 1 glass of low-fat (up to 1.5 percent) kefir and 2 peaches;
• for lunch - baked fish with potatoes (1 pc.), salad with vegetables and dressing from 1 tbsp. tablespoons of olive oil;
• for an afternoon snack - grated carrots with olives;
• for dinner - a piece of chicken breast stewed with oranges and boiled broccoli.

For those who are accustomed to a rich diet, it can be difficult to switch to such a menu, but after a couple of days the stomach will decrease and the discomfort will pass. As a reward for following the regime, you can allow yourself a little harmful treat every 7-10 days (the main thing is not to overdo it!).

In order not to think about what to eat tomorrow every day, it makes sense to plan the menu for the week at once. When choosing dishes, one should be guided not only by calorie content, but also by variety. Mandatory in the diet must be present:

• various cereals;
• fruits and vegetables;
• potatoes (only baked and steamed);
• fish and meat in limited quantities;
• dairy products with low fat content;
• water - a glass of water 30 minutes before a meal will make you feel full.

In addition to including healthy foods in the diet, one must not forget to exclude from it those foods that cause metabolic disorders and contribute to the accumulation of fats in the body. The main "enemies" include:

• all kinds of nuts, popcorn, chips and crackers;
• alcoholic drinks (only 1 glass of dry red wine per week is allowed);
• concentrates and semi-finished products, including instant noodles, dumplings, dry mashed potatoes, etc.;
• almost all pastries, especially those with a high sugar content;
• fried food from fast foods;
• mayonnaise and ready-made sauces;
• various smoked products, including sausages, meats and cheeses;
• sweets.

By adhering to proper nutrition without much effort, you can lose weight - after a month, the scale arrow will begin to show a few kilograms less. Remember that losing weight too quickly is fraught with many health problems - normally, such a system will allow you to lose about 400 kilocalories per day. At the same time, the end result will last for a long time, unlike fast weight loss based on a hunger strike. If you combine a healthy diet with physical activity, the weight will begin to decrease much more intensively.