What is the healthiest diet? Healthy food - diet menu for three days. Sports loads - the basis of a healthy lifestyle

Correct, and most importantly healthy diet can help a person keep fit. It is aimed not only at burning fat, but also at improving internal organs, their correct work. When compiling a diet, it is important to take into account a number of factors, such as the age and gender of a person, his environment, the amount of physical activity per day, and the presence of various diseases.

It is thanks to a balanced diet in the human body that metabolic processes are stabilized, hormonal background. It will not be superfluous to understand all the nuances of such a nutrition technique.

Basic principles of a healthy low-calorie diet

A healthy diet has its own principles, following which you can improve the condition of the skin, cleanse the body, and prolong life.

The main principles include the following:

It is better to eat five times a day, but not less than three (breakfast, lunch and dinner).
Food should be taken at the same time.
Portions should be small.
Most of the diet should be carbohydrates - over 50%, then proteins -35%, fats - 15%.

Thus, the functioning gastrointestinal tract is getting better, and his work is heading in the right direction. Rising from the table, one should not feel either hunger or heaviness.

A healthy yet low-calorie diet doesn't mean you should only focus on eating less. Greater emphasis is placed on the quality of the products. That is, you should not look at how much to eat (although this is also important), but what exactly to eat.

The daily diet should include fruits and vegetables, preferably without any processing. They should make up the lion's share of the diet of a losing weight person. Harmful foods like fast food (hamburgers, french fries, carbonated drinks) should be completely excluded from the menu.

You can fry food, but it is better to boil, stew or steam. Smoked meats and pickles should be kept to a minimum.

Often people choose different rigid diets in order to short terms bring your body back to normal. But, of course, the best diet is a healthy diet, which is important to stick to not just for one week, but for the rest of your life.

Thus, no harm is done to the body, and at the same time it is cleansed of toxins and harmful substances and filled with vitamins, minerals, essential trace elements. This technique can rather be called not a diet, but a way of life.

A healthy diet is designed for both weight loss and general health improvement. Losing weight needs to calculate the optimal ratio of proteins, fats and carbohydrates (it is 30/15/55%, respectively), completely exclude foods containing dyes from your diet, harmful additives, minimize fat and salt.

Approximate menu of a healthy diet for weight loss for every day

A healthy diet should be followed every day, and special emphasis is placed on this. Therefore, it is important that a person who is losing weight can diversify his daily diet to the maximum, include all the nutrients in it. If the menu is varied and interesting, then there will be no irresistible desire to break the rules.

Everyone knows that the first meal of the day is the most important for the body. It is for breakfast that you need to get most of it. nutrients. Who is not familiar with the famous saying that begins with the words:"Eat your own breakfast..."

A healthy diet for one day is designed in such a way that about 70% daily allowance food accounted for precisely in the first half of the day. If it is difficult for a person to do without sweets, then sugar dissolved in tea or a piece of dark chocolate can be included in the first meal.

You can get more sugar useful way: from or dried fruits. The following is approximate menu per day:

Breakfast - porridge (150 g), presumably oatmeal, flavored with or dried fruits and honey, slightly sweetened with tea.
Dinner - soup (150 g), vegetable salad (100 g), whole grain bread (20 g).
Dinner - boiled lean meat (100 g) with steamed vegetables (150 g).

healthy and balanced diet designed in such a way that a person does not experience an acute feeling of hunger. If hunger is tormenting throughout the day, then it is better not to endure it, but to eat an apple or drink a glass of low-fat kefir in between meals.

Daily caloric content should be an average of 1500 kcal, in addition, it is important to observe drinking regimen(use 30 ml of water per day for every kg of weight).

Do not forget that the daily diet should include foods with different composition. Since the body will get rid of excess fat, it needs to eat fully.

If you decide to go on a healthy diet specifically for weight loss, then the menu for every day must necessarily include seafood and eggs. For example, you can prepare the following:

Breakfast , consisting of two boiled eggs, one tomato, whole grain bread with curd cheese,.
For lunch - boiled chicken breast(150 g), buckwheat (100 g) and kelp salad with quail eggs.
For an afternoon snack - low-fat yogurt (150 g).
For dinner - fish (200 g), baked with vegetables, or with fresh salad.

The calorie content of such balanced menu will be 1400 kcal.

You also need to supply your body with protein foods. Protein is found not only in meat or dairy products, there is also a lot of it in legumes, mushrooms, nuts.

When following a healthy diet for weight loss, an approximate daily menu is drawn up in such a way that every day it is possible to eat at least one product from the list.

Here is an example of a one-day diet:

Breakfast – green tea and low-fat cheese toast or a red fish sandwich.
Dinner - mushroom soup-puree or borscht without frying.
afternoon tea – 100 g fat-free cottage cheese or a handful of nuts.
Dinner - baked fish or a piece of chicken with stewed beans.

You can do the first and second options, alternating them every other day, or make your own adjustments. The main thing is to eat right and not overeat.

Effective healthy diet: calorie content and composition of dishes

Before you decide on a diet, you should study the calorie content different products. After all, if you want to lose weight, even the most useful of them, but with increased amount calories can harm the body.

For a healthy diet to be effective, it is necessary to control not only the calorie content, but also the composition of the dish. So, two-thirds of the fat consumed by a person per day should be vegetable oils. It is better not to fry food on them, but to use them as a dressing.

More than half of all daily diet must be obtained from plant food, vegetables and fruits, which are consumed raw or baked.

With a healthy diet, at least one month per quarter should be taken vitamin complex. Calories should be approximately the following:

Breakfast - 500-600 kcal.
Snack - 150-200 kcal.
Lunch - 300-400 kcal.
Snack - 150-200 kcal.
Dinner - 300-400 kcal.

A drink or dessert can contain up to 200 kcal. If you stick to the recommended caloric content for each meal, the body will not have time to spend energy.

Healthy Diet Diet for Weight Loss: Weekly Menu

Some people like it better when there is a clear schedule of what and when to eat. With a healthy diet, it is better to schedule a menu for a week for easy weight loss. With time balanced diet will become a habit, and menu planning will no longer be so difficult.

Menu of the 4th day:

For breakfast - dietary muesli filled with low-fat milk.
The second breakfast is a glass of fermented baked milk.
Lunch - creamy broccoli soup with beans.
Snack - fruit.
Dinner - boiled beef tongue with stewed vegetables.

Menu of the 5th day:

For breakfast - 2 boiled eggs, salad with vegetables and hard cheese.
The second breakfast is a carrot-apple casserole.
Lunch - durum wheat pasta with cheese.
Snack - cereal bread with hard cheese.
Dinner - assorted seafood.

Menu of the 6th day:

For breakfast - fish stewed with vegetables.
The second breakfast is a salad of seasonal vegetables.
Lunch - vegetable soup, steam cutlet, whole grain bread.
Snack - freshly squeezed fruit juice.
Dinner - a warm salad of vegetables and liver.

Day 7 - cheatmil, or "sin so as not to break loose."

healthy diet for fast weight loss does not exclude the possibility that once a week you can afford one or two prohibited products, the main thing is to stick to a reasonable amount.

To avoid a breakdown, a person who is losing weight should always have a snack with him. For this purpose, nuts, low-fat yogurts or cheeses, whole grain breads, dried fruits are suitable. It is important to remember that they also should not get carried away.

Healthy Diet Salad Recipe

When following a healthy diet, it is important to use different recipes and don't eat the same food.

You can try a delicious and dietary warm beef liver salad.

Boil the liver and carrots and finely chop. Cut the onion into half rings, chop the lettuce leaves. Mix all the ingredients, drizzle with oil, lightly salt, add basil and mix. The salad is not only hearty and tasty, but also healthy.

Healthy diet options for a month for weight loss

If you allow yourself to deviate from the rules from time to time, arrange cheat meals, cook tasty and varied, then sticking to a healthy weight loss diet for a month will not be difficult at all. Menu items can be as follows.

Breakfast options:

Oatmeal with raisins (200 g).
Cheese sandwich, 1 egg omelet.
Cottage cheese with honey (150 g), a glass of fresh.

Lunch options:

Boiled chicken (200 g), vegetable salad.
Rice with steamed salmon (200 g), fresh vegetables.
Buckwheat (150 g) with veal cutlet (150 g), coleslaw.

Dinner options:

Baked fish with salad.
Macaroni with steam cutlets.
Chicken fillet baked with vegetables.

Eating cabbage and legumes can cause bloating, so if the goal of the diet is slim stomach, then these products will have to be abandoned.

Healthy diet from Lydia Ionova

Any diet is designed in such a way as to help a losing weight person get in shape, but not harm the body. Often people take up untested methods, thereby experimenting on their body.

Anyone who decides to go on a healthy diet for at least a week should first familiarize themselves with proven methods approved by nutritionists.

Nutritionist Lidia Ionova has developed a nutrition program that helps fight against overweight. If you follow all the rules, then weight loss should occur smoothly, without harm to health, in accordance with WHO standards.

The menu of this healthy diet is varied. It eliminates severe restrictions in the choice of products. Lydia focuses on drinking brown rice, legumes, cereals, fermented milk products, fish and lean meats.

The basis of nutrition is cereals, whole grain bread and durum pasta. The second place is occupied by vegetables, fruits, nuts and dairy products. When compiling a menu for a week, with this healthy diet, products from the first and second groups should be included every day. Once a day, you should eat porridge, salad, pasta made from durum wheat flour, cottage cheese, yogurt, as well as fruits.

Meat can be consumed only 5 times a week, potatoes - only once. This third group also includes eggs that can be eaten every other day.

Alcohol, snacks are completely excluded from the diet, bakery products, dried fruits, honey, sweets and sparkling water. The emphasis is on eggs, fish and seafood, lean varieties meat, fermented milk products and vegetables.

Healthy diets - top 5 ways to lose weight

calorie counting diet

Turning to such a nutrition system, there is no need to drastically limit yourself in any of your favorite foods. You can eat everything within the calorie corridor of the menu. Everyone has their own individual number of daily calorie intake. It all depends on the weight, height, age and physical activity of the person. It can be calculated using the formula.

By calculating your number of calories in this way, you can reduce or gain weight by reducing or increasing the calorie content of the daily diet.

Fasting days

If there is no desire to carry out complex calculations using formulas or regularly deny yourself your favorite food, you can carry out weekly unloading ( fasting days).

There are several useful downloads:

Rice - one glass of rice is boiled without salt and sugar. The entire volume is distributed over five meals.
Chicken - one medium-sized chicken is boiled without salt and spices. All skin is removed. It is necessary to distribute the meat for 5-6 meals.
Grapefruit with eggs - 5 grapefruits and 5 egg whites are distributed over 10 meals.
Kefir - 1 liter of low-fat kefir is drunk in 5-6 doses.

It can be noted that almost all unloadings are mono-diets.

During such a release from food, the body removes toxins and other harmful substances gets rid of excess fluid.

If you spend fasting days 1-2 times a week, you can gradually reset overweight. Of course, provided reasonable nutrition on other days.

Separate food

The essence of this type of food is the compatibility and incompatibility of certain food groups. For example, proteins should not be mixed in the same meal with carbohydrates. In order to keep this power systems, You can use the product compatibility table.

Sports loads - the basis of a healthy lifestyle

This type of maintenance and weight loss is one of the most useful and healthy. If a person has no contraindications to playing sports, then you can lose weight and tighten your figure in gym, on site, in swimming pool or at the gym. But even for those for whom sports are contraindicated, there are gentle physical activities. For example, water aerobics, swimming, yoga, gymnastic exercises on a fitball and more.

Proper nutrition is the key to success

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Of course, the main criterion healthy body and good physical well-being is proper nutrition. There are several principles to follow:

Meals should be frequent (at least five times a day).
The menu should be varied, i.e., consist of all necessary elements(proteins, fats and carbohydrates).
Portions of food should be small (no more than one glass of the total amount of food at a time).

Healthy food - diet menu for three days

1 day

Breakfast: cereals(boiled in water) - 100 g, 1 hard-boiled egg (protein), a glass of tea without sugar.
1 snack: one large green apple.
Lunch: vegetarian borsch - 200 g, steam fish - 150 g, salad from fresh vegetables- 100 g.
Snack: cottage cheese - 100 g, fruit juice - 100 g.
Dinner: buckwheat on water - 200 g.
2 snack: a glass of 1% kefir.

2 day

Breakfast: cottage cheese casserole without sugar - 200 g, a sandwich from rye bread and cheese, a glass of skim milk.
1 snack: 1 large pear.
Lunch: soup chicken broth with brown rice - 200 g, vegetables stewed without oil - 150 g, a glass of vegetable juice.
Snack: yogurt with fruit without sugar - 150 g.
Dinner: eggplant casserole, tomato and veal - 250 g, tea with low-fat milk.
2 snack: a glass of 1% kefir.

3 day

Breakfast: rice porridge with raisins in half milk - 200 g, half a banana, a glass of coffee with milk.
1 snack: fruit salad with yogurt dressing - 200 g.
Lunch: pickle without meat - 200 g, cabbage salad - 150 g, dried fruit compote.
Afternoon snack: cheesecakes - 150 g.
Dinner: turkey chop (fried in a dry pan) - 150 g, stewed green bean- 100 g, tea with honey.
2 snack: a glass of 1% kefir.

Frequent colds, reduced vitality, digestive problems and excess weight - all these are most often consequences malnutrition. Many people before the advent serious illnesses do not think about what and how they eat, and this is fundamentally wrong. Maintaining a food culture right choice products - pledge well-being and the functioning of internal organs at the proper level until old age. Healthy Eating Day is an unofficial holiday celebrated on June 2 every year. Naturally, it is necessary to adhere to certain nutritional rules every day, only this will help you stay healthy for many years.

What does it mean to eat right

It is important to understand that the correct diet is not a diet that should be followed several times a year. If you want to look young, attractive, not get sick and feel great, then you need to eat every day so that it only benefits the whole body.

According to statistics, most people do not balance the ratio of tasty and useful products. Fatty foods, sweets, flour products predominate in the diet, while a person should eat more fresh herbal products. Be sure to consume lactic acid products, lean meat and fish. It is also necessary to take into account the calorie content of dishes - healthy food should give a person a feeling of fullness and energy, and not be deposited in the body in the form of fatty folds.

A day of healthy eating will not benefit the body if you eat the right way once a month, and the rest of the days you do not think about what is on your plate. You need to develop the habit of a certain way of eating. Nutritionists of all countries believe that it is useful for a person to adhere to next mode food intake:

Multiplicity. It is necessary to fully eat at least 3 times a day, which means that soups, cereals, side dishes, casseroles, salads must be on the table at this time. In some diseases, it is recommended to eat more often up to 5-7 times.
Water consumption. Healthy man should drink at least one and a half liters of pure water per day. Fluid promotes better flow metabolic processes, helps the digestive system absorb food and removes toxins, preventing them from accumulating.
Energy balance. The food consumed during the day must make up for the loss of energy, otherwise by the evening the state will be like a squeezed lemon. It is no secret that people of different specialties and physique require different amounts of energy. You can calculate the required calorie content of food using special tables, there are many of them on the Internet.
Diversity. It is impossible to give the body the trace elements and vitamins it needs, if limited to the consumption of a small set of products. Dishes should be varied, every day you need to eat vegetables and fruits, eat fish and meat.
Proper food preparation. It is necessary to limit the consumption of too fatty, fried and spicy dishes. Of course, you can treat yourself to such food from time to time, but it is best if this is a rare exception to the rule. A diet for every day involves the introduction of steamed, stewed or baked foods with a minimum amount of fat into the diet.
Do not eat at night. If you eat tightly at 9-10 pm all the time, then this is the first step to the appearance of extra pounds. At night, digestion processes slow down, which leads to the accumulation of fat. Consumption of too high-calorie dishes in the late evening hours threatens with another problem - bad dream, which in turn negatively affects the ability to work and mood.
Reduce the amount of sweets in your diet. Glucose is necessary for our body, and this fact has been scientifically proven. But it is not necessary to replenish its reserves with the help of sweets, cakes, chocolate. It is most useful to eat honey, cottage cheese with fruits, you can sometimes afford to eat marmalade. Fresh fruits and berries are not advisable to eat immediately after the main meal. They are best absorbed if an apple, banana, kiwi is eaten between main meals.
Dosing fats. Better, of course vegetable fats- olive, corn, sunflower oil also used for filling fresh salads and for frying vegetables. But do not completely abandon animal fats - in minimum quantity man needs them.
Less salt and hot spices. Too salty foods retain fluid in tissues and organs and adversely affect the functioning of the kidneys. spicy seasonings irritate the mucous membranes of the digestive tract, and this, in turn, predisposes to their inflammation. Of course, a moderate introduction of spices and spices into the diet is even useful, as they help digest the food consumed and improve the microflora. But everything is good in moderation, and when using spices, this should not be forgotten.

It is necessary to start eating right gradually. If a person abruptly replaces the set of foods familiar to his digestive system with exotic and unusual dishes, then this, at least, can cause indigestion, colic and dyspeptic disorders. No wonder nutritionists even advise light diets to enter a few days in advance.

For the first few days of a change in diet, the food may not seem tasty and will not cause appetite. In most cases, the body is rebuilt to a new diet in two to three weeks, and already after this time the first changes are noticeable. positive results healthy and well-chosen food.

Diet for every day

A healthy eating day starts with breakfast. The morning meal should take place 30-40 minutes after waking up, of course, this is not always possible, but you should strive for such a regime to start the day.

Before breakfast, it is recommended to drink a glass of water and it is advisable to do light gymnastics. A set of exercises will not only help you wake up, morning physical activity starts work digestive system, which contributes to better digestion of food. What is for breakfast? This is a question that worries many. It is most useful to eat a portion of porridge - oatmeal, buckwheat, millet. You can add fruit or a spoonful of honey to the porridge. Cottage cheese is well digested in the morning, natural yogurt, steam omelette, soft-boiled egg. If you prefer to eat sandwiches, then they should contain vegetables and a piece of cheese. It is desirable to drink green tea, this drink well improves the tone and promotes the assimilation of breakfast.

There should be a snack between breakfast and lunch. It is desirable to eat some fruit at this time, it is not forbidden to have a snack with biscuits, crackers, nuts. This is quite enough to not think about food until dinner.

A full meal consists of soup, side dish, salad, compote or other drink. It is better to eat soups that are not too rich; as a second course, it is preferable to choose rice or buckwheat with gravy, durum pasta, boiled or baked fish. Vegetable salad With vegetable oil replenish the reserves of trace elements in the body and have a positive effect on the work of the intestines. With a healthy diet, it is best to eat dark varieties of bread.

Afternoon snack is the time for eating yogurt, kefir, fruits. If possible, you can eat a small piece cottage cheese casserole or baked apple, pear.

It is advisable to have dinner no later than 19 hours. The ideal set of products for this time - fish dishes, fresh vegetable salads, porridges with steam cutlets, vegetable casseroles, grilled fish. If you feel severe hunger, then before going to bed a glass of kefir is drunk.

How to learn to eat less

For the functioning of all internal organs in normal mode and for good vitality it is quite enough to eat in moderation in order to learn how to do this, it is worth adhering to the following rules:

Eat from small plates.
Food must be chewed thoroughly.
It is better to leave the table with light feeling hunger. As you know, full saturation occurs only 20 minutes after eating.
Between main meals, when feeling hungry, it is recommended to drink water or eat a few pieces of prunes, one apple, banana or pear, or a handful of nuts.
Products in large quantities should not be bought in advance.

With excess overweight useful special diets. They must be chosen correctly, taking into account the state of one's own health. It must be remembered that severe and prolonged dietary restrictions often do harm than good.

Weight loss up to 4 kg in 7 days.
Medium daily calorie content 1250 kcal.

Many of us believe that all weight loss diets involve dietary restrictions that can harm the body. Of course, hardly anyone wants to do bad things to themselves. So what do you do if you want to lose weight? A healthy diet will help us. Let's find out how to lose weight without torturing the body.

Healthy Diet Requirements

A balanced diet is designed to help you lose weight without harming your health. At the same time, it is important to take into account the nutritional value, calorie content, variety of food, the amount and time of eating, drinking enough liquids.

Nutrition refers to the presence in the diet of proteins, carbohydrates, fats, as well as vitamin composition food. Without all this, it is very difficult for the body to work properly and fully. With a shortage of one or another component, you can learn firsthand about dry skin, brittle nails, fading and hair loss, malfunctions of internal organs and other negative manifestations.

Do not discount the calorie content of the diet. To determine your correct calorie count, it is important to consider age, weight, physical activity. It is not recommended to consume less than 1200-1300 energy units per day. If you need to lose a fairly tangible amount of kilograms, and you understand that it will take a long time to lose weight, it is better not to reduce the caloric value below 1500 at all. Having a serious excess weight, this way you can get rid of 1-2 kilograms weekly. Although, of course, everything is individual.

Drink at least 1.5 liters of clean water per day. In the hot season, it is advisable to drink 2 liters to avoid dehydration, which is very dangerous state. In addition, sufficient fluid intake guarantees healthy skin and hair, reduces the risk of cardiovascular and other diseases, and helps to eliminate harmful substances from the body.

As for the number and time of meals, try to stick to a fractional diet. A balanced healthy diet recommends eating at least five meals a day. Plan your daily schedule so that you have breakfast the first hour after waking up, and dinner 3 hours before bedtime. Most of the food load, if you want to quickly lose weight and subsequently not get better, it is recommended to move it to the first half of the day (the period when we are most active). This makes it easier to spend most of the calories consumed, and the risk that you want to eat in the evening, having gone too far with the norm, is much less.

Provide your diet various products containing maximum amount useful substances and not having bad fats. So, you should not often allow yourself fast food products, high-calorie sweets, butter, alcohol. But lean meat, fish, vegetables, fruits, herbs, cereals, hard pasta on the table should be enough. If you can’t give up flour, eat some rye or whole grain bread. Instead of fried foods try to switch to baked, boiled, steam and others that are not subjected to aggressive heat treatment. Things that can be eaten raw (such as fruits and vegetables) should not be cooked. So they will retain much more useful components, and you won’t have to spend extra time.

Eat less sugar, and it is better to give it up completely. Remember that it is often hidden not only in foods, but also in drinks. Drink less carbonated drinks, packaged juices. Instead of sugar, add some honey or jam to your diet, it's much healthier.

It is also important to reduce your salt intake. Too much of it in the diet can lead to hypertension and a host of other problems. Try not to add salt to food during cooking, it is better to add a little salt just before eating. That way you won't oversalt your food.

As for the duration of a healthy diet, according to its rules, you can eat constantly. Simply, when you achieve the desired result, increase the calorie content of the diet to an indicator that allows you to neither lose weight nor gain weight.

healthy diet menu

Example of a healthy diet for a week

Monday
Breakfast: oatmeal on the water; chicken egg boiled or cooked in a pan without adding oil; coffee with low-fat milk or tea.
Snack: banana and 2 tbsp. l. lean curd.
Lunch: baked lean fish; boiled brown rice; salad of cucumbers, tomatoes and various greens.
Snack: a glass of vegetable juice and cereal.
Dinner: a piece of beef (meat can be boiled or baked); non-starchy vegetable salad.

Tuesday
Breakfast: oatmeal (you can fill it with milk or yogurt); grapefruit; tea or coffee.
Snack: fruit with 2-3 tbsp. l. low-fat cottage cheese.
Lunch: white cabbage stewed with chicken fillet.
Afternoon snack: a glass orange juice and a slice of dried rye bread.
Dinner: boiled shrimp; salad of tomato, cucumber and greens.

Wednesday
Breakfast: buckwheat; small banana; Orange fresh.
Snack: tomato juice and 1-2 whole grain breads.
Lunch: steam chicken fillet with a side dish of brown or brown rice; Vegetable Salad.
Snack: an apple and about 100 g of cottage cheese.
Dinner: steam or boiled lean meat seasoned with herbs; a couple of fresh tomatoes.

Thursday
Breakfast: 2 tbsp. l. oatmeal and 2 boiled chicken eggs; a glass of fruit juice.
Snack: apple-pear salad, use natural yogurt as a dressing for it.
Lunch: boiled fish fillet; 2 tbsp. l. rice or buckwheat and a salad of tomatoes and herbs.
Snack: an apple and some low-fat cottage cheese.
Dinner: boiled beef with a salad of non-starchy vegetables and herbs.

Friday
Breakfast: a serving of muesli without sugar; a glass of kefir and a banana.
Snack: vegetable juice(glass) and about 100 g of cottage cheese.
Lunch: potatoes cooked in uniform; steam or boiled chicken fillet.
Afternoon snack: fruit salad dressed with a little low-fat yogurt.
Dinner: steamed fish fillet; salad consisting of white cabbage, tomatoes and greens.

Saturday
Breakfast: oatmeal cooked with milk; tea or coffee.
Snack: cottage cheese with chopped fruit.
Lunch: steam fish in the company of boiled rice; greens and tomato.
Afternoon snack: a glass of orange juice and whole grain bread.
Dinner: grilled lean meat; salad of tomatoes and herbs.

Sunday
Breakfast: steam omelet (use two chicken eggs); cup apple juice or tea.
Snack: banana mixed with low-fat cottage cheese.
Lunch: boiled beef and a salad of white cabbage, cucumbers, greens.
Snack: 3-4 plums and a glass of plain yogurt.
Dinner: steam chicken fillet and a couple of fresh cucumbers.

Healthy Diet Contraindications

A healthy diet can be followed by anyone unless otherwise prescribed for medical reasons.

Benefits of a healthy diet

After 3-4 weeks of following the norms of a healthy diet, the body will significantly improve, getting rid of substances that it does not need at all. And those who come with food useful components with proper menu planning, they will provide the body with everything necessary for full-fledged work.
You can lose weight on a healthy diet correctly and gradually, getting rid of any amount of extra pounds.
Losing weight is not accompanied by a feeling of hunger.
No need to purchase any rare and expensive products.
Also, those who want to lose weight will be pleased that strict prohibitions No, and the choice of recommended products is great. Thanks to this, you will be able to plan the menu at your discretion.
A healthy diet tends to improve general well-being, insomnia, weakness, fatigue, shortness of breath and other troubles go away.

Disadvantages of a healthy diet

Of course, when compiling healthy diet you can not do without certain restrictions, and you will need to control nutrition.
If you are used to using food hazards, at first new food you will find it bland and tasteless.
Also, a healthy diet is unlikely to suit people who are chasing fast results, after all, it will not work to throw off the weight on it with lightning speed.
You will need to radically change many eating habits.

Revisiting a healthy diet

It is desirable to make the basic rules of a healthy diet the norm of life and deviate from them as rarely as possible.

We can immediately say with certainty that it is the Mediterranean diet that is the pinnacle of all diets that are aimed at maintaining health and longevity. Whole line research has confirmed its health benefits, and these benefits are most likely due to its low sugar content, limited protein content, and high presence of fresh fruits and vegetables, along with healthy fats.

In fact, there is no single "Mediterranean diet". And all 16 countries that are located on the Mediterranean coast show different food depending on culture, ethnicity, religion and agricultural production.

But there is something that unites all these principles of nutrition. In all of these 16 countries, historical food consumption has been based on minimally processed food, with an emphasis on fresh vegetables. This principle of compiling your menu is very different from standard diet developed Western countries, where in very in large numbers processed foods are present.

Health benefits of the Mediterranean diet

There are many health benefits to practicing the Mediterranean diet. Here are some examples showing its positive impact:

Prevention or reversal metabolic syndrome which helps to significantly reduce the risk of developing cardiovascular diseases and diabetes. For example, a meta-analysis of 50 clinical trials showed that such a diet helped reduce body fat, lowered blood pressure, increased HDL level and reduced the amount of sugar in the blood compared to diets that were lower in fat.

2. Better health of cardio-vascular system and a significant reduction in the risk of stroke. These results are primarily due to the increased amount, primarily from fish, of omega-3 fatty acids in this diet. (P) Recent studies have shown the potential for seafood omega-3 fatty acids to reduce the risk of heart disease, even though these fatty acid is taken by a person with high levels of low-density lipoprotein (LDL) or triglycerides.

In addition, higher levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from seafood or biological additives were associated with a 16% reduction in the risk of developing heart disease in patients with high levels triglycerides, and a 14% risk reduction in people with high LDL.

3. The Mediterranean diet helped reduce acne in women. According to studies, those women who ate fresh vegetables, fruits and cooked fish at least 4 days a week showed a 2-fold reduction in the risk of acne.

4. Happened risk reduction development rheumatoid arthritis, Parkinson's disease, Alzheimer's disease and cancer th.

5. Diet contributed improvement general condition health and longevity. For example, in one study, women eating a Mediterranean diet in the 50s and 60s of the last century were able to show 46% more likely live to age 70 without chronic diseases or brain problems.

The Mediterranean Diet Helps Maintain a Healthier Brain

The composition of the Mediterranean diet in the form of a pyramid: base - more products in nutrition, the top is less of these foods.

In addition, omega-3 reduces the number of inflammatory molecules in the brain that inhibit the release of serotonin and stimulate serotonin receptors, increasing the availability of serotonin in brain cells.

When evaluating other healthy diets in terms of brain benefits, research shows the need to include the following food groups in the diet: fruits and vegetables, especially leafy greens, unprocessed cereals, nuts, olive oil, legumes, poultry and fish, and a reduction in the diet of red meat, cheese, butter, sweets and fried food.

According to the recommendations of various experts in the field of diets, the most healthy diets can be called -, the Mediterranean diet and Mind diet . All three of these diets are united by an emphasis on natural products, especially fresh vegetables and fruits and some healthy fats plant and animal origin.

The Dash Diet and Health Benefits

The composition of the DASH diet against the risks of cardiovascular disease

This diet, as experiments have shown, is very effective way reduce the risk of hypertension . Perhaps this is due to a decrease in salt in the diet, and perhaps due to a serious decrease in the amount of processed food. Most likely, the improvement in health is due to a decrease in the intake of sugar and fructose and foods that, in large quantities, stimulate increased production, which leads to an increase in pressure.

By latest research it became known that excess fructose contributes to hypertension to a much greater extent than excess salt. For example, one 2010 study found that those who ate at least 74 grams of fructose per day had 77% more big risk raise your blood pressure to 160/100 mmHg, which is a sign of grade 2 hypertension. The same amount of fructose increased the risks of 135/65 blood pressure by 26% and 140/90 blood pressure by 30%.

It is known that an increased level of uric acid(due to inhibition of nitric oxide in blood vessels), and fructose tends to increase the amount of uric acid, by-product fructose metabolism. Therefore, many practitioners in the United States recommend no more than 25 grams of fructose per day, but if you have been diagnosed with hypertension, diabetes, heart disease, or other chronic diseases, then your fructose intake should not exceed 15 grams per day. .

Speaking of salt, which is limited in the Dash diet, it is worth remembering that salt plays important role in our body for regulation blood pressure. It would be useful to use natural (sea) salt, which is very rich in various trace elements and minerals.

In addition, it is worth considering that the benefits of the Dash diet against increased blood pressure It is based on high content fresh vegetables and fruits that help the body maintain a healthy sodium to potassium ratio. The element potassium helps maintain acidity in body fluids, which helps regulate blood pressure. Therefore, potassium deficiency often stimulates the development of hypertension more than excess sodium.

The Mediterranean diet reduces the risk of cardiovascular disease by 30%

It is very important for our body to receive healthy fats for healthy functioning. Fats are of great importance for many biological processes especially for brain and heart function. Evidence for the benefits of fats came from a Spanish study with 7,540 participants aged 55 to 80. (P) This experiment was prematurely terminated due to clear evidence of benefit and the impossibility for a long time, while the study lasted, to limit information useful to people.

All participants in the experiment had diagnoses of cardiovascular diseases and were observed for approximately 4.8 years. In total, three groups of subjects participated: 1 - those on a Mediterranean diet with 30 grams of nuts per day (15 gr. walnuts, 7.5 gr. hazelnuts and 7.5 gr. almonds); 2 - adherents of the Mediterranean diet with daily 50 ml of olive oil; 3 - low amount of fat in the diet.

The groups did not differ in caloric intake and physical activity. The changes taking place in their bodies were assessed using blood tests. In total there were 2 checkpoints to stop the experiment. The first is the fact of a combination of stroke, heart attack and death from cardiovascular diseases. The second is the fact of a combination of stroke, heart attack, death from cardiovascular disease and death from any cause.

During the experiment (about 4.8 years) the first two groups showed a 30% reduction in the risk of cardiovascular disease and stroke , and the total mortality decreased by 49% . That is why the scientists stopped the experiment for ethical reasons and shared their findings.

Unfortunately today various diets Low-fat diets are the most common diets often recommended for heart health and weight loss. And no one knows how many people have worsened their health, up to death, on such a diet.

How much fish should you eat?

Today, there is an increase in the consumption of fish by the population, but this number is still very far from the recommendations for a healthy diet, which require at least 240 grams of fish per week. Perfect Choice salmon, sardines, mackerel, herring are considered to be rich in omega-3 acids, and fish such as tuna, mackerel, sea bass, marlin, perch, halibut often contain a lot of chemical pollution.

In addition to Omega-3, fish is also good source high quality protein. However, most fish can only provide 50% protein per unit weight than the amount of protein found in beef or chicken, which is very good. After all, in order to build our muscles and bones, the body needs certain hormone, which increases with the consumption of animal protein. But at the same time there is stimulation mtor signaling pathway , which plays a significant role in the development of many types of cancer. Therefore, limiting animal protein is beneficial for reduce the risk of developing cancer .

For example, longevity professor Walter Longo at the University of California believes that low content the protein content of fish may be one reason why mediterranean diet Helps prolong life and reduce the risk of chronic diseases . In fact, those people who eat more fish than red meat automatically receive much less animal protein, thus preventing overstimulation of the mtor signaling pathway.

Other Factors Contributing to the Benefits of the Mediterranean Diet

Except biological functions mentioned above, there are 3 more equally important factors in the lifestyle of people living in the countries of the Mediterranean coast. The most important factor is solar irradiation, which allows most residents of these countries to receive almost all year round.

Two other factors are related to the behavior of people in these countries. The fact is that the inhabitants of these countries are less dependent on the car and move more on foot or by bicycle. Their daily activity far exceeds the activity of the average inhabitant of developed countries.

In addition, their diet is built around local cuisine, which contains many more healthy dishes than modern city dwellers eat daily.