Do you need to eat right? Switching to proper nutrition is the right choice! The main element is carbohydrate

The food you eat has a significant effect on your health and quality of life. From the article you will learn how to start eating right, lose weight and improve your well-being.

While it's easy enough to start eating healthy, the rise of popular "diets" has led to some confusion.

We present detailed guide how to start eating right to lose weight, based on the latest scientific advances.

Why is it worth eating right?

A growing body of research continues to link the development of many serious diseases to poor nutrition.

Eating well can significantly reduce your risk of developing cancer or heart disease, which are among the leading causes of death worldwide.

A healthy diet can have a positive impact on both brain function and physical performance. It has a positive effect on all cells and organs.

If you play sports or exercise, then healthy eating, without a doubt, is very important in achieving the desired results.

Calories and body energy balance

Where to start with proper nutrition? Of course, by counting calories. IN recent years Calories became less important. Although you can replace sweets with sugar-free jams and other low-calorie foods.

Calculating your calorie intake and eating enough of them plays a key role in organizing proper nutrition.

If you consume more calories than your body “burns,” they will be stored as muscle mass or fat. If you consume fewer calories than you use, you will lose weight.

Where to start with proper nutrition for weight loss? If you want to lose weight, you will have to create a calorie deficit.

If, on the other hand, you are trying to gain weight and build muscle, you will need to consume more calories than your body uses.

Understanding Macronutrients

There are 3 types of macronutrients: carbohydrates, fats and proteins. Where to start eating properly in relation to these nutritional elements is to make sure that they are present in your diet.

They need to be consumed in fairly large quantities. They provide your body with calories and perform a number of important functions.

Here are some of them.

• Carbohydrates: There are 4 calories per gram of carbohydrates. There are many of them in foods containing starch (for example, bread, pasta, potatoes). Fruits, legumes, juice, sugar and some dairy products are also rich in carbohydrates.
• Squirrels: 1 gram of protein provides 4 calories of energy. The main sources of protein are meat, fish, dairy products, eggs, legumes, and some vegetarian food alternatives such as tofu (Japanese bean curd).
• Fats: 1 gram of fat provides 9 calories of energy. The main sources are nuts, seeds, oils, butter, cheese, fatty fish and meats.

The concept of micronutrients

Micronutrients are vitamins and minerals important for the body that we need in slightly smaller doses.

Here are the most important ones.

• Magnesium. It plays an important role in more than 600 cellular processes, including energy production, nervous system function, and muscle contraction.
• Potassium. This mineral is important for controlling blood pressure, maintaining the balance of fluids in the body, and the functioning of the nervous system and muscles.
• Iron. Its most important function is the transport of oxygen as part of hemoglobin. Iron is also very important for improving the immune system and brain function.
• Calcium. It is an important structural component of bones and teeth, and is a key mineral for the heart, muscles and nervous system.
• Vitamins. All vitamins (from A to K) play a very important role in the functioning of the cells of our body.

All vitamins and minerals are “essential” micronutrients. This means that the body must receive them from the outside in order to live.

The daily requirement for each nutrient may vary slightly for different categories of people. If you eat healthy and your diet includes foods of both animal and plant origin, then you are likely getting enough micronutrients and do not need additional supplements.

It is very important to eat natural food

You should strive to ensure that 80-90% of the diet is natural food, minimally processed.

If the product looks unnatural (as if it was “made in a factory”), then you should refrain from purchasing it.

Natural foods are believed to contain more nutrients and fewer calories. Modified foods, on the contrary, contain more empty calories. Eating them in large quantities threatens obesity and the development of various diseases.

How to switch to proper nutrition

All about proper nutrition for beginners it will not be possible to sort it out in one article. But it’s worth starting from the right products. Try to base your diet on the following “healthy” foods.

• Vegetables should form the basis of the diet. Vegetables are low in calories and rich in beneficial micronutrients and dietary fiber.
• Fruits are important sources of antioxidants and micronutrients that have positive health effects.
• Meat and fish have been the main sources of protein throughout evolution. They are very important, although lately Vegetarian and vegan diets have become popular.
• Nuts and seeds are one of the best sources of fat available and also contain important micronutrients.
• Eggs are considered one of the most healthy foods. They contain a powerful combination of proteins, fats and micronutrients.
• Dairy products, such as yogurt and milk, are inexpensive and healthy sources of protein and calcium.
• Food containing starches. For those people who do not follow a low-carb diet, foods such as potatoes, cereals, and bread can serve as sources of beneficial elements.
• Peas and legumes are an excellent source of fiber, protein and micronutrients.
• Drinks. The bulk of liquid should be consumed in the form of water (not just tea and coffee).
• Herbs and spices contain many beneficial nutrients.

Foods to Avoid

When switching to a healthy diet, it is important to understand what foods you should not eat when eating properly. If you are going to follow the advice in this article, the amount of junk food in your diet will decrease.

There is no food that should be eliminated forever. But eating certain dishes is permissible only on special occasions.

• Sugar based products. Foods containing a lot of sugar, especially sugary drinks, increase the risk of developing type 2 diabetes.
• Modified fats. Also known as hydrogenated fats, they increase the risk of many diseases, particularly heart disease.
• Refined carbohydrates. Products such as white bread, contribute to overeating, obesity and the development of diseases associated with metabolic disorders.
• Vegetable oils. Despite its apparent usefulness, it is worth remembering that vegetable oils may upset the balance of omega 6-3 fatty acids in the body.
• Low-fat foods. Often marketed as a healthy alternative, these products contain a lot of sugar to enhance the taste.

Why is it important to control your portion size?

Balance of calories consumed and used by the body - key factor weight control and healthy eating.

If you control the portion sizes of food you eat, you are more likely to avoid overeating.

Even though it is much easier to overeat natural food than processed foods, it is nevertheless possible.

If you have accumulated a lot of excess food and are trying to lose weight, then controlling the size of your food portions is especially important for you.

There are many fairly simple strategies for this.

For example, you can use smaller plates and take less food the first time. And come back for more no earlier than 20 minutes later.

Another popular method is to measure portion sizes using your hand. A standard serving should contain approximately a fistful of carbohydrates, ½ a fistful of protein and ½ a fistful of thumb"healthy" fats.

How to tailor your diet to your goals

First, estimate your caloric needs based on your activity level and target weight.

This is a fairly simple rule: if you want to lose weight, reduce the number of calories you consume. If you want to gain weight, then eat more calories than you estimate your body uses.

Below is a calorie calculator to help you figure out how many calories you should be consuming daily, as well as links to 5 free, helpful websites and apps to help you keep track of your calorie and nutrient intake.

If you don't have time to count calories, then just try to follow the rules discussed above, in particular - watch the size of your portions and try to eat natural, least processed food.

If you have a deficiency of some substances in your body or are at risk of developing it, then take this into account when planning your proper diet so as to try to compensate for this deficiency. For example, vegetarians or people on other restricted diets certain groups foods have an increased risk of developing certain nutrient deficiencies.

Try to eat a variety of foods in terms of composition, color, etc. This will allow you to maintain the necessary balance of macro- and micronutrients.

On at the moment There is a lot of debate about which diet is better: low-carb or low-fat? The truth is that this is determined individually for each person.

Research has shown that athletes and people trying to lose weight should provide slightly more protein. A low-carb diet can work wonders for weight loss in people with diabetes mellitus Type 2.

How to switch to pp and not break down

A little information on how to switch to proper nutrition and not break down. Here's a good rule of thumb: If you can't see yourself still sticking to your chosen nutrition program in one, two, or 3 years, it's probably not right for you.

It often happens that people go on strict diets that they ultimately cannot follow. However, they never develop long-term habits of eating properly.

There are quite a lot of frightening statistics that people who stick to a diet very quickly regain their excess weight.

As always, best option- this is the golden mean. If you do not have any diseases that require restricting the consumption of any food, then you should not impose a strict ban on any food. As always, what is forbidden becomes the most desirable. Thus, you may negatively impact long-term results.

The basis of your diet should be natural, minimally processed food (up to 90%). If you also watch your portion size, this will allow you to achieve excellent results.

This is a much healthier approach than eating up to 90% processed foods and only 10% natural foods.

As the name suggests, supplements should be used as a complement to a proper diet.

Including nutrient-rich foods in your diet will help fill the deficiency of certain substances and cover your daily needs.

However, research has shown that several types of dietary supplements may still have a beneficial effect in certain cases.

One of them is vitamin D, the source of which can be fatty fish. Sunlight is required for its proper metabolism. Since we are often indoors, many people are deficient in vitamin D.

Supplements such as magnesium, zinc and omega-3 fatty acids will also be helpful if there is a lack of dietary intake.

There are also biological supplements that increase physical performance. Creatine, whey protein and beta-alanine have undergone sufficient research and are recommended for use by many.

Ideally, your diet should consist of nutrient-rich foods that will cover all your body's needs. Then there will be no need to use food additives. But in reality this, unfortunately, is unattainable.

If you're trying to fix proper diet, then additional dietary supplements can help you make some progress on the path to success.

Combine proper nutrition and a healthy lifestyle

Nutrition is not the only important aspect healthy image life.

Eating well, combined with regular exercise, will keep you even healthier.

Adequate sleep is also very important. Research has shown that sleep is as important to health as proper nutrition and weight control.

It is also very important to drink enough water. Drink water as soon as you feel thirsty and maintain an optimal fluid balance throughout the day.

Try to avoid stressful situations. Chronic stress is associated with the development of many diseases.

Note

The strategies on how to switch to proper nutrition described in the article will help you significantly improve your quality of life.

They will help improve your health, reduce your risk of disease, and help you manage your weight.

Hello!

You may have started to have problems with your health and well-being. Or you're tired of being the biggest-boned among your friends. Maybe this morning the reflection in the mirror told you directly -something needs to be done. Every day, thousands of people, for these and other reasons, decide to switch to proper nutrition.

The decision is laudable, but to achieve success, you need to know at least the basics of proper nutrition. The Internet is full of resources that vying with myths (you can’t eat after 6) and unscientific methods that are dangerous to health (“kefir” and other diets). In this article you will not find anything like that, here only backed by science (60 scientific sources) andmy personal experienceeffective principles of healthy eating.

The essence of proper nutrition - why do you need it?

1. Proper nutrition (PN) is the key to health and the basis of a healthy lifestyle.Your body needs food for growth, restoration of cells and tissues, maintaining body temperature, motor activity and other processes. What you eat affects your well-being, mood, appearance and, most importantly, to your health.
2. Poor nutrition leads to disease, reduces immunity and is deposited on the sides. If you have taken the path of a healthy lifestyle, you train, but stuff yourself with all sorts of rubbish - you will not achieve your goal.
3. Daily healthy eating hascrucialboth for weight loss and for gaining muscle mass.

Principle: proper nutrition is not a one-time act of preparing for summer, but lifestyle, A healthy lifestyle that allows you to feel great and be in shape all year round.

Basic principles of proper nutrition

0. Water

Humans, unlike this article, are approximately 65% ​​water. Water is involved in all metabolic processes and is simply necessary for the functioning of your body, especially when playing sports. Water is necessary for thermoregulation, for the absorption of nutrients and the removal of “waste”. Even slight dehydration (1-2% of body weight) impairs brain function and reduces the level of physical performance.

So drink, drink and drink (water) again!The average daily water intake is 3.7 liters for men and 2.7 liters for women, the exact figure depends on activity and other factors. And you need to drink clean water, not cola/juice/tea - they don’t count.

Advice: Drink 1-2 glasses of water before each meal - you will kill two birds with one stone: you will eat less and meet your water requirement.

1. Balance

The most important principle of proper nutrition (they are all the most important in this article). Food must contain a sufficient amount of all nutrients (nutrients) necessary for the body - proteins, fats, carbohydrates, vitamins and minerals.

Macronutrients (proteins, fats and carbohydrates - the three BZHU) are needed in large volumes. Micronutrients (vitamins and minerals) are usually supplied along with their macro-brothers and are required in smaller quantities. The body cannot function properly if it is deficient in one or more nutrients.

One-sided nutrition, for example, “buckwheat”, “grapefruit” and other miracle/mono diets, are HARMFUL for health.

2. “Real” food

Processed food is a sure way to excess weight and obesity. Why? The thermic effect of processed food is 50% weaker. That is, it requires 2 times less calories for absorption. Its other disadvantages:

• leads to overeatingstimulating the production of dopamine - the hormone of pleasure;
• causes foodaddiction, acting like a drug (“one more (no) chocolate bar” - sound familiar?);
• few useful nutrients;
• a lot of fast carbohydrates, trans fats and othersgarbage dumps.

For hundreds of thousands of years, man ate what nature gave him (or a sharp spear), was fit and looked great. Now 99% of problems with obesity arise not from “big bones”, but from an excess of easily digestible high-calorie food - in nature, a person had to run pretty much through the jungle to get the equivalent of a cheeseburger.

Eat only what you can find in nature: vegetables, fruits, meat, whole grains, nuts. This is proper nutrition.

3. Energy balance

The first law of thermodynamics states: " Internal energy isolated system remains unchanged.” Energy cannot be created or destroyed, it only passes from one form to another.

1. To lose weight, you need to consumelessenergy than you spend.
2. To gain weight, on the contrary, you need to consumemore.
3. You will eat too much andyou will become bold.

It's simple. No magic such as the correct ratio of dietary supplements, a special frequency of meals, sports nutrition or medications can argue with these rules. If you need to blame someone, start with evolution, the Universe, United Russia.

Calories are not always equal.Different macronutrients have different long-term effects on metabolism and hormones, more on that below.

To lose 0.5 kg of fat per week, create a calorie deficit of 20% of the daily value.

To gain 1 kg of lean muscle mass per month(this is possible if you are a beginner) with a minimal increase in fat, make a surplus of 20%, then adjust according to the result.

It will save you from mathematics .

Important: Regardless of the goal, your weight should not change too quickly (not counting the influx/outflow of water).

4. The correct ratio of proteins, fats and carbohydrates

Let's go from the protein - 2.5-3 grams per kilogram of your weightshould be a monolith in the daily diet (if you are not involved in sports yet, 1.5 g/kg will be enough for you). Divide the remainder of your daily calorie intake between carbohydrates and fats:

1. on mass gain -70/30 ;
2. for fat burning - in the corridor from20/80 to 80/20 , varying from day to day;
3. on weight maintenance -50/50 .

There should be protein in every meal - from 30 grams.

Macronutrients can be combined. “Separate nutrition” (food compatibility rules) is scientifically unfounded. It does not provide any weight control benefits.

5. Eat before and after workout

1. Your pre-workout meal should definitely containprotein And carbohydrates(plus maybe a little fat) – for energy and endurance;
2. the time interval between meals before and after training should notexceed 3 hours, considering that the usual training process lasts about an hour;
3. post-workout meal should includefast carbohydrates(20-60 grams) and high qualityprotein(30+ grams) - most of what you eat will go to replenish glycogen in the muscles and restore them.

Ugly advice: if your craving for something sweet/starchy doesn’t give you rest, gobble it up right before or right after your workout. The energy will go to work, not to the sides. However, keep track of what you eat and remember that sweet rolls are terribly high in calories and can easily consume your entire daily allowance.

6. Consistency

Eating right will only benefit you in the long run.Temporary diets don't work. People who go on diets and then go off only make things worse. They regain (and gain new) health problems and lost weight, gaining mostly fat - the “yo-yo effect.”

7. Meal frequency

Most studies confirm thatThe number of meals per day does not affect weight and body composition. During fat-burning diets, increasing the frequency of meals does not lead to better results. Moreover, frequent meals can increase hunger.

However, for overall health and discipline, try to eat asat least 3 times a day. While bulking, you simply won’t be able to eat your entire allowance in 3 times - you’ll need 5-6 meals.

8. Eat whenever you want

Forget about not-eating-after-six and at-night and when-the-new-moon nonsense. But stick to a stable routine. If you eat irregularly (today breakfast and dinner, and tomorrow 5 meals) - your metabolism is disrupted and calories are burned more slowly.

9. Keep a food diary

People usually misestimate the amount they eat (to the lesser extent). A food diary will make it possible to accurately count the calories consumed per day and adjust food intake depending on the body's reaction.

Also try to plan your diet in advance. Planning will save both time and money.

You can use special mobile applications as a healthy nutrition diary: Lifesum, MyFitnessPal, FatSecret.

10. Eliminate sugar, especially sweet drinks

It causes insulin spikes (you’ll find out why this is harmful below) and is quickly stored in fat. Sugar, especially when combined with flavorings in drinks, fuels hunger. You can drink a liter of lemonade/juice and not notice, and that’s 420 calories straight into your fat reserves.

How to replace sugar with proper nutrition?Try protein bars and shakes - they are quite healthy and very tasty. Another option is sugar substitutes, such as stevia. Pamper yourself, but in moderation.

Advice: If you plan to eat sweets, eat healthy foods first - protein, vegetables. This way you will reduce the glycemic index (what it is - find out below) of the dessert.

11. Cook yourself

Cooking at home promotes compliance healthy diet. Why?

1. Restaurant food contains an abundance of salt, fats, sugars and other unhealthy nasties.
2. Home cooking is a great discipline.
3. You personally control the quality of the products and their BZHU.
4. Posting homemade food on Instagram is doubly pleasant.

So if you know how to cook, cool, if you don’t know how to cook, learn. You can handle frying a chicken breast and boiling brown rice. The Internet is full of guides and recipes (make sure they are healthy).

Stock up on containers and carry food with you. Would you say it's scary? So, it’s not scary to carry sides with you?

12. 10% rule

We are all human, cheat meals are allowed.10 percent of your weekly meals can be cheat meals.For example, if you eat 4 times a day, over 7 days you get 28 meals. Therefore, you can violate program 3 - round up in your favor :) - once a week. Cheat meals are even useful: they help you overcome a fat burning plateau. However, try to stick to carbohydrates rather than fats, and don't forget about protein.

What to eat - healthy foods and nutrients

Dietetics specialists back in the mid-20th century developed a healthy nutrition pyramid, which determines what to eat and in what proportion. According to the classic pyramid, the base is bread and grains. Then come fruits and vegetables, a little higher - meat, fish, dairy products. The top contains fats and sweets. Modern scientists have improved the pyramid by using water as its basis.

In fact, the pyramid only gives a rough idea of ​​proper nutrition.It can't be taken literally. Archival protein products are located far from the basis of a healthy diet. When training, the body needs more protein, so another version of the pyramid is more suitable for us.

The question “what is?” Disclosed in more detail in the recommendations of the WHO and American Heart Association. So,the basis of a healthy dietshould consist of:

• fruits,
• vegetables, vegetables
• nuts,
• legumes,
• whole grains (brown rice, whole grain oatmeal),
• fish,
• birds.

You need to give preference to unsaturated fats, boycott trans fats, and eat enough vegetables and fruits. Let's try to figure it out in more detail.

Squirrels

1 gram of protein = 4 kcal

Protein is the most important macronutrient in your diet, whether you're looking to gain muscle or lose fat.

There is a myth that protein is dangerous to health: it is harmful to the kidneys, washes away calcium, etc. Nothing like that.

Here main features of protein:

1. protein is not harmful to bones— its high consumption increases bone density and reduces the risk of fractures;
2. too much protein in the diet can harm the kidneys, but only in people with pre-existing serious kidney disease -This does not apply to healthy people;
3. protein reduces the likelihood ofhypertension and obesity ;
4. composed of protein (collagen, keratin)hair and nails- insufficient protein intake worsens their condition(girls!!!);
5. sufficient protein is necessaryfor muscle growth and prevention of muscle loss during a caloric deficit ;
6. food rich in proteinsaturates well, which is important if your goal is .
7. protein has a thermogenic effect –30% of the energy obtained from protein is spent on digestion and use by the body. For comparison: carbohydrates take up only 5-10%, and fat generally takes up from 0 to 3%. Therefore, a diet rich in protein speeds up calorie expenditure;
8. Protein is the hardest to store into fat. It is used primarily for muscle building and tissue repair.

How much protein is there?According to research, people who exercise should consume at least 2 g/kg of protein per day. I recommend usingminimum 2.5 g of protein per kg of body weight per day.For example, for a man, let's call him Steve, weighing 85 kg and leading a healthy diet, the protein requirement will be 2.5 x 85 = 213 g.

Protein is a theme, but don't overdo it. The acceptable upper limit is 3.5 g/kg body weight for well-adapted individuals.

Quality protein sources:

• chicken,
• beef,
• turkey,
• eggs,
• fish,
• shrimps,
• beans,
• soybean,
• cottage cheese,
• protein shakes (everything on top, but ground and isolated from fat).

Important: make sure that the percentage of fat is small (<10г/100г).

Fats

1 gram of fat = 9 kcal

Fats are necessary for the normal functioning of the body. Dot.In the 80s of the last century in the USA, manufacturers convinced the population that fat was harmful in order to sell their FAT-FREE products at 2 times the price. Unfortunately, this stereotype is firmly entrenched. But it is not fats that make people fat, quite the opposite. Proper nutrition should include them.

Fats are:

• unsaturated(considered “good”) - mainly plant foods;
• And saturated(considered “bad”) - mainly animal products.

Give priority to unsaturated fats. Don't forget about saturated fats - they need to be in a healthy diet, for example, for the production of testosterone and other hormones. Fear trans fats like fire. They disrupt the immune system, can cause inflammation, and increase cholesterol and the risk of heart disease. There are especially many trans fats in fast food.

Beneficial effects of unsaturated fats:

1. necessary for normal operationbrain ;
2. have a beneficial effect onheart and blood vessels ;
3. contribute increase muscle mass and decrease fat, reduce the level of cortisol - a destructive hormone and the enemy of your muscles;
4. increase bone strengthby increasing the amount of calcium in bone tissue;
5. improve sleep.

How much fat is there?Again, for example, let's take Steve weighing 85 kg and consuming 2800 calories per day. As we have already found out, the protein norm for him is 213 g (852 kcal).

1. on mass gainSteve will add about 500 calories - 3300, 852 kcal he has already spent on protein, divide the remainder 2448 into carbohydrates and fats -70/30 . It turns out 1714 kcal for carbohydrates (428 g) and 743 kcal for fats (82 g) .
2. for fat burningSteve will subtract 20% (560 kcal) - 2240, and will vary the remainder in the corridor from20/80 (278/1111 = 70 g carbohydrates and123 g fat) up to 80/20 (1111/278 = 277 g carbohydrates and31 gfat) from day to day;
3. on maintenance - 50/50(974/974 = 244 g carbohydrates and108 g fat)

Sources of healthy fats:

• nuts (walnuts, peanuts, almonds, cashews),
• olive oil,
• avocado,
• fatty fish (salmon, tuna, mackerel),
• flax seeds,
• omega-3 supplements, fish oil.

Carbohydrates and insulin

1 gram of carbohydrates = 4 kcal

Carbohydrates are the real pariahs in the modern world of low-carb diets. However, they are also extremely important for the body. Most likely, you need much less carbohydrates than you currently consume.

1. After consumption, carbohydrates are converted into glucose, which is then used asenergy source OR stocking upunder the influence of insulin.
2. Glucose is stored as glycogen in the liver and muscles (good) or converted to triglycerides and stored as fat (not good).
3. Glucose will flow into the muscles and liver until glycogen stores are full,the rest will go to the sides.

All these processes are regulated by the hormone insulin.Here's what you need to know about him:

1. insulin is responsible formuscle growth and glycogen storage;
2. redundantinsulin production leads to fat storage and suppression of fat burning;
3. insulin sensitivitylow- energy is depositedless into the muscles and more into fat;
4. high- vice versa;
5. strength trainingraiseinsulin sensitivity;
6. fast carbohydrates in large quantitieslowerinsulin sensitivity.

The principle of proper nutrition is to avoid sudden spikes in insulinso as not to reduce insulin sensitivity. Hence the rules:

1. Try to 80% carbohydratesper day included breakfast and meals before and after training.
2. Choose carbohydrates withlowglycemic index.
3. Post-workout, when insulin sensitivity is at its peak and glycogen stores are depleted, consume carbohydrates withhigh GI- everything will go into the muscles.

Glycemic index (GI) is an indicator of the effect of carbohydrates on increasing blood glucose and the subsequent release of insulin. The GI range is from 1 (slowest) to 100 (sugar) and more. “Complex” carbohydrates have a low GI and provide long-term energy supply to the body. They do not cause a sharp jump in insulin and are an indispensable component of PN. Refined carbohydrates (sugar, starch) are fast and have a high GI.

When choosing carbohydrates based on GI, consider the serving size.For example, the GI of watermelon is 73, and milk chocolate is 43. But this does not mean that you need to replace fruit with chocolate. The GI shows the effect of 50 g of carbohydrates contained in a particular food. You only need to eat 85g of chocolate or 6.8kg (!) of watermelon to get 50g of carbs.

How much carbohydrates should you eat?For calculation of carbohydrate norms, see above in the paragraph on fats.

Healthy sources of complex carbohydrates:

• brown rice,
• oatmeal,
• buckwheat,
• quinoa,
• whole grain pasta,
• whole wheat bread,
• vegetables.

Vegetables and fruits. Fiber

Vegetables and fruits are rich in healthy carbohydrates, vitamins, minerals and fiber. Eat vegetables with every meal (potatoes and other starchy foods don’t count). Be careful when drying fruits - it's still sugar.

Userule of thirds : a third of the plate should be vegetables, 1/3 - carbohydrates and another 1/3 - proteins.

Rule of Thirds - Plate Model

Due to their high fiber content, vegetables and fruits:

1. improve intestinal microflora and, accordingly,bowel function ;
2. lower cholesterol levelsand the risk of cardiovascular disease;
3. help increase satietycontrol hunger ;
4. promote fat burning and improve immune function.

It is better to eat vegetables and fruits raw– heat treatment kills some vitamins and increases GI. In addition, unprocessed gifts of nature satiate better. Eat them with the skin on (if possible) to increase your fiber intake.

Vegetables are low in calories. For example, zucchini contains only 14 calories per 100 grams. Fruits contain more calories: an orange has 47 kcal, and an avocado (the highest calorie fruit) has 160.

Good vegetables and fruits:

• cabbage (cabbage, cauliflower, broccoli, kohlrabi, Brussels sprouts),
• greens (spinach, parsley, dill, lettuce, arugula),
• zucchini and cucumbers,
• sweet peppers and tomatoes,
• avocado,
• pomegranate,
• citrus fruits (grapefruit, lemon, lime, orange),
• green apples, cherries, currants.

Vitamins and minerals, salt

Vitamins and minerals are essential micronutrients that are often overlooked. A lack of these nutrients leads to skin problems, weak bones, constant fatigue and other troubles.

If you exercise, the body's need for minerals and vitamins increases significantly. By maintaining a proper, balanced diet, it is not difficult to avoid vitamin deficiency. But a calorie deficit diet is unlikely to provide the required amount of micronutrients. In this case, use vitamin-mineral complexes.

Salt (sodium) is the most important element of fluid metabolism. Nowadays, salt is ubiquitous and its excess can lead to high blood pressure and cardiovascular diseases. Be gentle with her, but don't rule her out completely. During training, it is very washed out and needs to be replenished. If you feel like you want something salty, add salt. The body understands well what it needs.

Alcohol

1 gram of ethyl alcohol = 7 kcal

Is alcohol harmful? If you abuse it (drink a lot and/or regularly) - definitely yes. Excessive alcohol consumption leads to:

1. disruption of glycogen metabolism, whichreduces productivity;
2. suppression of testosterone production and increased cortisol levels;
3. dysfunction of the brain;
4. liver diseases and other ailments.

But sometimes a drink is even useful. Small doses of alcoholic drinks speed up metabolism. And red wine protects the body from free radicals - metabolic products that destroy tissue.

So, if you love, drink, but rarely and in moderation.

Seasonings

To enhance the taste of healthy foods, use seasonings. But mayonnaise and additives with flavor enhancers have no place in a healthy diet. Use natural spices. Thus, a study by Henry CJ and Emery B showed that chili peppers, sweet peppers and mustard seeds (seeds) speed up metabolism quite well.

Excellent seasonings:

• ginger (not pickled),
• chili pepper,
• paprika,
• black pepper,
• mustard seeds (not sauce),
• coriander,
• rosemary,
• carnation,
• bay leaf,
• saffron.

What not to eat and drink

1. juices from the supermarket, sweet drinks– contain a lot of fast sugars and do not meet the principle of eating natural food;
2. margarine, mayonnaise, butter creams– an abundance of unhealthy fats;
3. ketchup, store-bought sauces- dyes, sugar, flavor substitutes, unhealthy fats;
4. fast food(french fries, pies and burgers with Maca) – fast carbohydrates, trans fats;
5. instant food– contain a minimum of useful substances;
6. store-bought sausage, sausages, frankfurters, crab sticks— read the composition just for fun, — more fat/emulsifiers/dyes/flavors than meat;
7. chips and crackers -a concentrated mixture of carbohydrates and fats with flavor enhancers - contradicts all the basic principles of proper nutrition;
8. chewing candies, chocolate bars, lollipops, etc. -a huge amount of calories, seasoned with chemical additives.

Proper nutrition: sample menu for the day

This sample menu of Steve (who is this - read above) on weight maintenance contains2823 kcal To calculate how much you need, use my .

Breakfast menu - start your day right

After the evening meal, the thermic effect of food is the lowest compared to morning and afternoon meals. So try to get most of your food into your stomach throughout the day. So, a sample menu for breakfast:

Total: B 42, U 73, Zh 5 — 509 kcal.

Have snacks between main meals.

Snack #1

Total: B 42, U 21, Zh 28 — 509 kcal. Snacks on proper nutrition are quite powerful :).

Lunch menu - war is war, and lunch is on schedule

Total: B 43, U 60, Zh 25 — 638 kcal.

After training

Total: B 44, U 71, Zh 4 — 500 kcal.

Dinner menu – don’t go too heavy

Resting energy expenditure (BMR) at night is almost the same as during the day. The body also needs a lot of energy during sleep. Therefore, girls (and not only), rejoice -you can eat at night. In addition, an evening meal will increase muscle protein synthesis at night, as well as metabolism and satiety in the morning.

Total: B 44, U 16, Zh 49 — 678 kcal.

This diet is just an example of what a healthy diet can be. Variety is important here. You can look for recipes on the Internet and learn how to prepare the right fitness cookies for snacking. Try sports protein shakes - they taste like cake, and the nutritional value is better than steak. In general, there are a lot of options.Eating healthy does not mean tasteless.

Finally, I will say that you need to listen to your body in any case, because every person is unique. If you want to eat once a day, eat. If you like to eat every 2 hours, eat. If you don’t like vegetables, don’t eat them, etc. Ultimately,the best diet is the one you feel comfortable on and don’t want to fall off of. It will be more effective in the long run.

I hope the article was useful. If so, give it a like.

If you have any questions, ask them in the comments below, I’ll be happy to answer!

Good luck in mastering PP and achieving your fitness goals! :)

With love,

Kocher

Sources

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Adequate and proper nutrition is considered the key to preventing health problems. Therefore, it is important to know what is and is not recommended to include in your diet. In addition, in order to avoid various diseases, it is necessary to follow the basic rules.

Healthy eating consists of observing the following principles:

The optimal portion for a person is considered to be the size of a fist. This principle helps stabilize the balance of hormones and regulates appetite.

• Including a variety of foods in your diet, which also contain useful microelements and.
• Food hygiene (chewing thoroughly, slowly).
• Avoiding overeating.

For proper nutrition, it is important to adhere to drinking the required amount of water. This is an important factor in the normal functioning of the human body. The daily dose of water should be at least two liters. It is recommended to start the morning with a glass of water. This contributes to the normal functioning of the gastrointestinal tract. To prepare for the digestion of food, it is also recommended to drink a cup of clean water before eating. However, food should not be washed down, as this provokes a decrease in the production of gastric juice, and therefore slows down digestion.

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Limiting harmful foods in the diet will help avoid many problems in the functioning of organs and their systems. It is advisable that there are no such ingredients in the daily menu at all. Fast foods are considered especially harmful foods for the body. Therefore, snacks should consist of healthy ingredients.

Eating should be done several hours before going to bed. The optimal time is two hours before bedtime. Eating food later interferes with the body’s proper rest. It is not recommended to talk, watch TV or read at this time. Despite this, dinner should be light.

A healthy diet also includes eating plant foods. The most useful are fruits, vegetables, and herbs that grow in the area where a person lives. This principle is the basis of a proper diet.

A healthy diet includes eating foods that are good for the body. These include:

It is important to remember that for a healthy diet, these foods must be prepared properly. And do not forget that greens, berries, vegetables, fruits should be eaten fresh as often as possible.

What not to eat when eating properly

Harmful foods are unacceptable in a healthy diet, because they increase the risk of various diseases, since they contain many substances that negatively affect the body. Such foods include:

• sparkling water
• Alcoholic drinks
• Confectionery
• Bakery

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It is unacceptable to use ingredients that contain various additives (dyes, preservatives, flavors). They are a factor in the development of cardiovascular diseases, weaken the immune system, and contribute to disruption of the endocrine system and the functioning of the digestive system. In addition, they have a carcinogenic effect, that is, they stimulate the growth of cancer cells.

You should not consume sugar and salt in large quantities. When taking them, the principle of moderation must be observed. Another unhealthy food is fast foods and processed foods.

Proper nutrition, first of all, must be balanced. If it is varied and healthy, it will help prevent the risk of cardiovascular diseases, tumor processes, diabetes, osteoporosis, and endocrine system disorders.

Jul 25, 2016 Violetta Doctor

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1. A person is nourished not by what he eats, but by what he assimilates. Digestion requires a lot of energy, and the body must be ready to eat. Nature has established a signal of readiness - a feeling of hunger. Food without hunger is of no use. It only overloads and clogs the body. But cramps in an empty stomach are not hunger. The criterion for a healthy appetite is a strong desire to eat something, even the most unappetizing (a crust of stale black bread), and abundant sweet saliva that appears at the mere thought of such food. Such hunger does not happen immediately after hard work, after cooling or overheating, after violent emotions. In these cases, you should not sit down at the table (it is recommended to rest for 20-40 minutes first). I don’t feel like eating even when I have various ailments. And there is no need to forcibly “reinforce” the sick! The body specifically saves energy, energy is reorganized to fight the disease. As soon as the body needs food, hunger will immediately arise. True, with some chronic diseases, truly healthy hunger does not occur, or it manifests itself distortedly. For example, with greatly reduced acidity of gastric juice. Or when there is a lot of slagging, when just a few hours after missing lunch a headache begins, painful weakness and other unpleasant symptoms appear, although we are not really hungry yet. In these cases, the most effective method of treatment and cleansing is fasting.

2. One of the most important principles is to chew thoroughly. Remember that food cannot be digested in a lump! You should chew until the piece becomes completely liquid and disappears in your mouth (until you involuntarily swallow). Then even the coarsest food, such as fried crusts, will be digested relatively easily. After all, when chewing, not only mechanical grinding occurs, a change in consistency and the initial breakdown of starches and partly proteins.

3. The food should be delicious! Tasteless food is poorly digested, because the synthesis of many digestive enzymes is “controlled” by the tongue. However, in true hunger, only “bad” food seems tasteless. Natural, unspoiled food, even the simplest, is perceived with joy by a truly hungry person. Unfortunately, many people's taste is greatly distorted. This is facilitated by everything sweet, fatty, fried, all kinds of spices and seasonings. They change the natural taste of food and “mislead” the digestive organs, stimulating an unhealthy appetite. Gradually, with the transition to natural food, the taste improves, but this process can drag on for a year or two. You shouldn’t force yourself too much, but you shouldn’t indulge your weaknesses either.

4. They believe that from midnight to noon, human energy is not tuned to digestion. It is no coincidence that a hearty breakfast is declared “enemy number 1”. It is best not to have breakfast at all or limit yourself to fruits, juices, yogurt, and herbal tea. From noon to evening you can have 2 or 3 substantial meals. Some eat well at lunch and dinner and have a light afternoon snack, others do without an afternoon snack or without lunch, and some even eat once a day. The main thing is not to snack in between meals. Let a person have breakfast, lunch, midday snack and dinner, but between these meals the stomach should rest. It is permissible, however, half an hour to an hour before a “substantial” meal to eat some fruit or drink juices, but the rest of the time it is advisable not to consume anything other than water.

6. There are especially harmful products. These are canned food, especially meat and fish, sausages, smoked meats, hydrogenated fats, mayonnaise, coffee, cocoa, black tea, Coca, Fanta and almost all carbonated drinks, confectionery products. It is also advisable to avoid everything salty, refined vegetable oils, sugar and all products containing it, table vinegar, spices, and previously prepared food. Finally, it is advised to limit the consumption of white bread made from refined flour and polished rice (especially for sick and sedentary people).

7. The best foods are fruits, fresh and boiled vegetables, cereals, and herbs. This also includes nuts. Excellent food for children is milk and fermented milk products. But with age, their consumption usually decreases, although some continue to eat them into old age. Milk and products made from it are contraindicated for “mucus diseases” - chronic rhinitis, pharyngitis, bronchitis, tracheitis, etc. Legumes are a good protein food, but they are sometimes difficult to digest, which often limits their use. Meat, fish, cottage cheese and cheese are concentrated protein products. It’s quite possible to do without them, and if you use them, at least not every day. The empirically derived "norm" for cottage cheese consumption is up to 100 - 150 g at a time. Of the fats, butter and ghee are the most preferred, with unrefined vegetable oil being well tolerated. Cream and sour cream in large quantities disrupt fat metabolism, which causes the liver to suffer and acne to appear.

8. It is very important to combine foods correctly. It is especially harmful to combine fruits with starches or proteins, starchy foods with protein, different types of proteins (meat with dairy, proteins of beans and nuts, etc.), as well as starches or proteins with sugars in one meal. It is also detrimental to end a meal with a sweet or fruity dessert.

9. It is advisable to eat a varied diet throughout the day and throughout the week. Let's say porridge for lunch and potatoes for dinner. Today - millet, tomorrow - rice, etc. Some, however, eat a fairly monotonous diet without any harm to themselves (and, perhaps, with benefit), but this requires special training or a hereditary predisposition. Mono-diets are usually used only for a limited period for treatment or weight loss. However, after the body gets used to natural food, it itself will tell you what it needs.

10. If you cook in anger, fear, irritation, negative vibrations applied to the food will spoil it. The food will turn out unpleasant and harmful. On the contrary, if you cook in a good mood, the food will become healthier and tastier.

11. Try to cook for one time. A reheated dish, even from the refrigerator, at best contains only calories.

12. Avoid fried foods. When fried, fats (especially vegetable fats) turn into poison, while fried crusts are the worst to digest, irritate the stomach and intestines, and “hit” the liver and kidneys. If you have to fry, it is better to do it in ghee. The most acceptable methods of heat treatment are boiling (especially steaming) and baking. Moreover, as a rule, the simpler a dish is prepared, the more life-giving energy and valuable substances are retained in it, the more healthy it is.

13. It is recommended to avoid contrasting temperatures during one meal (cold soup and hot porridge, hot coffee with ice cream, etc.) Both very cold (from the refrigerator) food and very hot food are also harmful. It is believed that cold dishes should have a temperature no lower than room temperature, and hot dishes should not burn the lips and mouth, so that there is no need to blow on the spoon.

15. Yogis believe that the stomach should be no more than half full after eating. In order not to overeat, you can ask yourself whether you want to eat a piece of stale bread, and when this desire disappears, get up from the table.

16. After eating, it is not advisable to immediately get to work, especially hard work. It would be more correct to rest for 20-30 minutes, but, of course, not lie down and sleep. You can use the yogic method of “accelerated digestion”. To do this, you need to either stand right next to the wall so that your heels, buttocks, shoulder blades and the back of your head touch it, or sit on your heels (stand on your knees, spread your heels slightly, without lifting your toes, to form a hole, and sit in this hole), keeping your back direct. Then men press the left nostril (wing of the nose) with the ring finger and little finger of the right hand, and women press the right nostril with the thumb of the right hand. Stand or sit in this position for 5-10 minutes, breathing calmly through the free nostril. They breathe very easily, naturally, so that there is not the slightest tension, and as rhythmically as possible. This intensifies the digestive fire.

17. The myth about the benefits, even the necessity, of soups is almost universally widespread. This is wrong. The first course may be necessary when it is followed by an indigestible second course - something like potatoes with goulash or whitewash. With a healthy diet, soups, even vegetarian ones, are unnecessary. Porridge, vegetables and other normal foods do not require preliminary “pumping up” of the stomach. Moreover, according to the Vedas, “the fire of digestion does not need to be doused with water.”

18. It is not recommended to drink a lot immediately before, during and after meals. It is, in principle, permissible to pour water after food, but it is better to make do with your own saliva. The exception is very dry food. Water or herbal tea can be part of the meal, but after eating it is advisable to refrain from drinking for at least an hour. In general, it is recommended to drink at least 2-3 liters per day (including hidden water from fruits, vegetables and other foods). Taking water in the morning, after waking up, in the evening, before bed and half an hour before each meal is considered mandatory.

Breakfast is the most important meal of the whole day. It will help you feel better, energize you and set you up for a productive day. The modern realities of our lives, unfortunately, dictate their conditions to us. Breakfast in a hurry, coffee on the run - the era of fast food in all its greatness. Breakfast should be complete; it’s not just a cup of coffee and a sandwich. A healthy, balanced breakfast should consist of proteins, slow carbohydrates and healthy fats.

Having slept all night, a person wakes up in the morning already hungry. Eating in the morning is especially useful because this meal charges you with energy for the whole day and starts the metabolic process in the body. The quality and quantity of food in the morning will determine whether your day will be productive or not.

Many people are accustomed to having a light breakfast. But nutritionists say that this habit needs to be changed. Those who neglect breakfast deprive their body of the substances and vitamins it needs.

You can often observe that a person is lethargic, drowsy, and feels tired. And then during lunch a person may already overeat, because the body wants what it lacks. Because of this, extra pounds and problems with the gastrointestinal tract. Therefore, food must be taken fully.

The importance of breakfast for the body

A hungry person does not think about work, but about what he wants to eat. Therefore, having had a good meal, your concentration will be better, and your memory will not deteriorate.

Doctors say that breakfast is important because it will help control your cholesterol and sugar levels in the body.

Eating a hearty meal in the morning is quite beneficial; it is the basis of a healthy diet, and not only that. If a person regularly skips his morning meal, then the feeling of hunger begins to torment him long before lunch. In such a state, it is difficult to control yourself and not throw everything “that is not nailed down” into yourself. It has long been a proven fact that a person who skips breakfast eats more during the day than those who do not.

The body has useful digestive enzymes that our body produces just in the morning. If a person does not eat in the morning, they disappear, and this can affect the functioning of the body.

Scientists have proven that people who eat breakfast have strong immunity and do not get sick as often.

What to do before breakfast

In the morning, immediately after sleep, it is useful to drink a glass of warm water. Water puts all the organs of our body into action, and also helps with the removal of toxins. You can add a drop of lemon juice or a teaspoon of honey to the water.

It is also important to do exercises or light exercises. You can do it without even getting out of bed. And after all these procedures, the body will really want to eat, and you are guaranteed a good appetite.

What should breakfast be like?

First of all, breakfast should be nutritious. Its main goal is to charge us with energy for the whole day. If a person eats early, it is advisable to eat light food. Heavy food is more difficult for the body to digest in the morning, and there may be digestive problems.

Breakfast should include carbohydrates and proteins. Because proteins are the main builders of our cells, and carbohydrates are responsible for storing energy.

What is advisable to eat in the morning?

The ideal breakfast is porridge. It cleanses the intestines and energizes. Cereals contain a lot of vitamins and minerals that are beneficial for all organs of the human body.

The most commonly consumed is oatmeal. However, it is not suitable for everyone. If you belong to the category of people for whom oatmeal causes far from pleasant consequences, do not despair. There are many other cereals, and besides them there are many options for a proper breakfast.

An excellent option for breakfast is yogurt or muesli with fruit (with a small caveat - the right muesli!). You can also make an omelet with cheese, boil eggs, or just eat a light salad with fresh vegetables. Cottage cheese, turkey fillet or chicken breasts will be an excellent source of protein.

But it’s better to completely avoid coffee and various sausages. Such food simply clogs the stomach, and the body does not receive any benefit from it at all. If you really can’t live without coffee, then it’s better to drink it after a meal, and with the addition of milk.

In the morning I don’t want to think about what to cook. Therefore, it will be much more convenient to create a sample menu for the whole week. This will make it easier to eat right, and you will have much more free time.

Nutrition, of course, must be correct, but strong restrictions lead to breakdowns. If you can’t imagine your life without sweets, morning is the ideal time for a “little crime.” Your body will have the whole day to get rid of the evidence, this will allow your figure to remain unchanged.

After breakfast and before lunch, your body needs a proper snack. This will help get rid of the feeling of hunger. The work will be fruitful, and you will not be in danger of overeating at lunch.

The ideal time for a snack or second breakfast is three hours after the main meal. An apple, a glass of kefir or a handful of nuts are perfect for a proper snack.