Eat more. Healthy food for the whole family: we choose healthy products and make a menu for every day. Menu for the month

Would you like to prolong your youth and health? Then you just need to know how to eat right. It is worth starting the study of the basics with the words of Hippocrates: "Food should be our medicine." Plus to everything proper nutrition allows us to stay healthy, which means beautiful, young and not face problems excess weight, cellulite or premature aging.

A balanced diet energizes the body, and physical labor or sports make it strong, able to resist. viral infections and other sources of disease.

In youth, the foundation of health is laid. It can be strong as a stone or fragile as sand, then in adulthood people become weak and sick. If you are dreaming about healthy life without illness, learn to eat right.

3 rules of proper nutrition

• First rule: proper diet The diet consists of many different foods from each level of the food pyramid. Monotony in food does not provide the body with all the necessary nutrients. The menu for every day should include products of all colors (the more of them, the better for health).
• The second rule: the menu for each day includes the correct amount of products from each level of the food pyramid. Only in this way can you get all the calories and nutrients necessary for normal growth and development.
• Rule Three: You can't eat too much of one kind of food. This leads to digestive disorders or other complications.

What is a balanced diet

How to eat properly to provide the body with everything it needs? Let's start with the main one. Fruits and vegetables fortify us with vitamins and antioxidants, dairy products for minerals, meats, beans and beans for protein, and cereals for fiber and healthy carbohydrates.

A balanced diet for every day includes 30% vegetables, 20% fruits, 20% carbohydrates (starch such as wheat, rice and corn, etc.), 20% protein (found in meat, beans, legumes, etc.) .) and 10% dairy products.

Bad and good eating habits

Don't skip breakfast. In the morning, the body needs food in order to provide it with energy. If you do not eat in the morning, your metabolism slows down, which means that you gain excess weight (not in the form of muscle tissue, but of body fat).

Learn to drink plenty of water and a glass - two freshly squeezed juice, such a habit will have a positive effect on health and appearance. Still, other drinks are harmful, especially store-bought fruit juices, in which there are only dyes, sugar and a lot of other chemicals.

Do not buy chips, margarine, frozen foods, white bread, candy, etc. All of them lead to weight gain and destroy health.

How to eat right - menu for 1 day

A successful day starts with a good breakfast, which should include a healthy source of protein and plenty of fiber. This combination will help satisfy your hunger and keep you feeling full until lunch. Protein can come from low-fat dairy products, nuts. Eggs are a good source of protein. High fiber content is found in foods such as fruits, vegetables and whole grains. The best source of fiber is oatmeal.

Menu for breakfast.

• Hard-boiled egg.
• Whole grain toast.
• Mug of fruit juice.

• Oatmeal with skimmed milk and strawberries (banana).
• Tablespoon or two chopped nuts.
• Orange juice.

When there is no time for breakfast, drink a glass of yogurt at home, and an hour later, at work, have a snack with an apple and a handful of nuts (walnuts or pecans).

Menu for lunch.

• Sandwich of two slices of grain bread stuffed with a small piece of turkey fillet, lettuce, mayonnaise, tomato sauce or mustard.
• Grated carrots (200 - 300 gr.)
• Fruit juice 1 tbsp.

If you feel like eating between lunch and dinner, snack on one apple and a glass of milk or drink water (1 to 2 glasses).

Menu for dinner.

If during the day the diet was poor, then there is a high probability for overeating during dinner. To prevent this from happening, mentally divide a small plate into four quarters.

1. One part of it should be filled with a protein source (baked chicken breast);

2. Second part: one small baked potato with low-fat sour cream;

3. The third and fourth parts: green and colored vegetables or vegetable salad.

4. Eat fruits for dessert.

5. Kefir - before going to bed.

The interval between meals for an adult should be 4-5 hours, and for children - 3 (4) hours.

To implement the idea of ​​proper nutrition in your life, you need to make a menu for every day. For those who have not yet succeeded in this matter, we offer a ready-made plan for 5 days.

Healthy diet: menu for 5 days.

A balanced diet using the example of the given menu samples for every day will help maintain the health and beauty of the body, affect weight, improve mood and increase immunity. Try eating right for just a few days to see the big difference in how you feel and look great.

Proper nutrition is the key to good health, good health and good mood. In the company of physical activity and sports, it can work wonders, strengthen the immune system.

You should not think that changing your diet is difficult. Everything is much easier than you think. Scientists have found that new eating habits are formed in just 21 days. This means that after 3 weeks of proper nutrition, you will not even look at fast food and cakes.

Suggest memorize 10 important rules to organize your diet, the observance of which guarantees you good health and excellent shape.

1. Organize a balanced and varied diet

The key to good health and good health is a balanced and varied diet. What does this mean? This means that your diet should be as varied as possible and consist of a large number of different foods, in which the content of vitamins, minerals and other useful substances optimal for the human body. Ideal nutrition supplies the body with all the valuable substances at once: protein, carbohydrates, fats, fiber, water, and healthy sugars.

2. Eat at least 500 grams of fruits and vegetables every day

Half of the diet should be given to raw foods. The most important and useful category is fresh vegetables and fruits. Doctors and nutritionists advise a person to eat at least 500 grams of various fruits daily. All of them are very useful for the body and are a valuable source of vitamins and minerals indispensable for normal life.

Fruits are best included in the diet in the 1st half of the day, as they contain sugar. They are perfect for breakfast or a snack between the morning meal and lunch. But vegetables are ideal as a 2nd and 3rd meal. Do not be afraid to experiment and try fruits that are not yet familiar to you - celery, eggplant, zucchini, all kinds of lettuce. By the way, celery is a negative calorie food. This means that the body spends much more calories on its digestion than it receives.

3. Choose right ways cooking

It is important not only to choose high-quality and vitamin-rich foods for your diet, but also to be able to cook them correctly. Not all cooking methods are created equal. Try to avoid frying in oil. In the process of such cooking, harmful carcinogens are formed and the calorie content of food increases several times.

Bake, boil, stew, grill or steam - all of these cooking methods are allowed with proper nutrition and preserve beneficial features products.

4. Choose seasonal fruits and vegetables

When choosing vegetables and fruits, be guided by common sense. Fresh useful fruits impossible to get all year round. Of course, today on the shelves of supermarkets you can see all the fruits and vegetables at any time of the year. However, whether they have at least some benefit for the body, this is a big question. Try to buy only seasonal fruits and vegetables. They contain the maximum amount of vitamins and valuable substances. And only they will benefit you.

5. Follow the diet

Proper diet is no less important than the diet itself if you want to have really good health. You need to eat not at random, but try to do it at certain hours every day. Doctors and nutritionists advise to eat fractionally, that is, 5-6 times a day every 2-3 hours. These are 3 full meals (breakfast, lunch and dinner) and 2 snacks. So you can control your appetite and not be a slave to the stomach. By the way, the last meal should take place 4 hours before bedtime.

6. Don't Avoid Fat

For some reason, it is believed that if you want to be healthy, you should minimize your fat intake. However, it is not. Fats are different, and they are very important and beneficial for the body. Trans fats, which are found in fast food and fried foods, should really be avoided, as they increase blood cholesterol levels and the risk of developing cardiovascular diseases.

But polyunsaturated fatty acids omega-3 and omega-6, on the contrary, are very useful for the body. They, in turn, help to normalize the level of cholesterol in the blood, strengthen cardiovascular system, increase the body's defenses and improve brain function. They are contained in large quantities in red and white fish, nuts, avocados, olive oil.

7. Drink more

Try to drink plenty of pure drinking water. The daily norm for an adult is 1.5-2 liters. This is pure water, not soda, juices, tea or coffee. A sufficient amount of fluid intake has a positive effect on the functioning of all organs, improves appearance, normalizes the water-salt balance in the body.

By the way, sometimes the feeling of ordinary thirst can be easily confused with hunger. As a result, the body receives extra calories that it does not need at all.

8. Arrange fasting days

Fasting days are important. In fact, this is a kind of vacation for your body when you do not load it with food and give it a break from the constant digestion of food. By the way, fasting days are not synonymous with fasting. You don't have to mess with your body at all. There is a wide variety unloading days: on kefir, on buckwheat, on apples. Choose the option that you like the most and which is comfortable to follow.

Hello dear readers. Many women face the problem of being overweight. And despite big number different diets this problem is becoming more and more urgent. Let's figure out how to eat to lose weight?

"Eat right diet to lose weight!" This recommendation is proclaimed from every television screen, heard from the lips of nutritionists, written in newspapers and magazines. A lot of TV shows and publications are simply bombarded with a colossal amount of information.

How to find in this stream that “golden grain” that is applicable to an ordinary average woman?

How to eat right to lose weight without dieting and harm to health

Probably, there is not a single person who has not heard about proper nutrition. But if you ask the question: how to eat to lose weight? - not everyone will answer.

It is not surprising, because in the conditions modern world The concept of "proper nutrition" has acquired a rather different content. Some argue that meat is poison to the body, others reject potatoes, and still others suggest losing weight by eating chocolate.

Whom to believe? And how to eat to lose weight?

Experts say that it is not at all necessary to torture yourself with strict diets and exhaust yourself with workouts. A properly balanced diet allows you to get rid of extra pounds.

The following tips from a nutritionist on how to eat right to lose weight will lift the veil of an effective diet:

• the energy value of products must correspond to the costs of the body;
• the chemical composition of food must meet the needs of the body;
• the diet should contain a variety of foods;
• diet must be observed.

Taking into account the experience of the past, and taking into account modern research, experts have identified several effective recommendations.

Let's study the advice of a nutritionist on how to eat right to lose weight:

1. Cooking food. Try to avoid fried foods. Steamed foods are much healthier for the body. Give preference to stews, boiled foods. This will reduce the consumption of fats and make food low-calorie, light. In addition, the dishes will retain much more trace elements and vitamins.
2. Avoid semi-finished products. Such products contain enough high-calorie components. For example, egg powder, which is added to many semi-finished products, is several times more nutritious than eggs.
3. Eat fresh food. Dishes that are reheated several times lose their nutrients.
4. Watch your calories. How to eat to lose weight? It is recommended to stick to a certain number of calories daily. You don't have to count them carefully. After all, you yourself understand what is more nutritious: a biscuit or a bowl of soup?
5. Drink clean water. It is recommended to drink 1.5-2 liters of water per day.
6. Give up alcohol. These drinks are high in calories and increase appetite.
7. Eat slowly. Chew food well. The signal about the saturation of the body enters the brain only 20-30 minutes after the start of the meal.
8. Follow the diet. During the day, it is recommended to eat 5-6 times, but little by little. And after 18 it is better to refuse food altogether.

Many people wonder, is it possible to get rid of extra pounds without playing sports? It is possible if you know how to breathe properly in order to lose weight.

The technique is easy. Put your hand on your belly. Work your muscles by pushing it out (inhale), and then pulling it in (exhale). Try to draw in the maximum amount of air, and on the exhale completely release it.

As you can see, it is not difficult to understand how to breathe properly in order to lose weight. But such gymnastics must be repeated daily (1-3 times). It will relieve you of the need to experience exhausting loads in the gym and provide a flat stomach.

Having mastered the technique of how to breathe correctly in order to lose weight, you will ensure not only an excellent shape, but also significantly improve your body. After all, such a simple exercise stimulates the functioning of the gastrointestinal tract and pelvic organs.

What to eat and what not to eat when losing weight

doctors, long time studying the problem, give several recommendations on how to lose weight without diets and sports.

Initially, it is necessary to exclude “harmful” foods from your diet:

• white bread, muffin, puff pastry;
• milk soups, strong broths, first courses with legumes;
• fatty meats, fish;
• smoked meats;
• fish, meat canned food;
• fatty sausages, sausages;
• salted cheese, cream, fatty cottage cheese;
• cooking oils, spicy and fatty sauces, mustard, mayonnaise, horseradish, spices and spices;
• pasta, semolina, rice, all legumes;
• pickled and salted vegetables;
• bananas, grapes, dates, figs, raisins;
• sweets, sugar, ice cream, jam, chocolate, jelly, cocoa;
• sweet juices;
• carbonated drinks;
• alcohol.

Despite such extensive restrictions, proper nutrition (to lose weight) includes a huge list of products:

• rye bread, wheat with bran, wholemeal flour;
• soups, mostly vegetarian, first courses on low-fat fish or meat broths are allowed;
• vegetables: carrots, tomatoes, cucumbers, radishes, lettuce, cabbage, turnips, pumpkins, zucchini; they are useful raw, you can use stewed, boiled or baked vegetables;
• porridge for weight loss: buckwheat, barley, barley, oatmeal;
• sometimes you can eat pasta, puddings, casseroles with vegetables and fruits;
• lean meats (baked, stewed, boiled): beef, rabbit, chicken, veal, turkey;
• lean fish;
• eggs - 1-2 pcs. per day, in the form of an omelette with vegetables or hard-boiled;
• low-fat dairy products: milk, curdled milk, kefir, cottage cheese, sour cream;
• mild cheese;
• vinaigrette, salad of pickled or fresh vegetables;
• unsweetened berries, fruits, mousses, jelly, compotes, grapefruit is useful;
• white and tomato sauce;
• tea, coffee (black, and with milk), vegetable and fruit (unsweetened) juices, rosehip broth.

Some people, in the fight against extra pounds, use linseed oil. This product provides stimulation of metabolism, therefore, taking it, you can completely abandon diets. It is only important to know how to drink flaxseed oil in order to lose weight.

But remember that the product is not suitable for everyone. It has a number of contraindications.

So, consider how to drink flaxseed oil in order to lose weight:

1. In the morning, 20 minutes before a meal, you need to drink 1 tsp. oils.
2. In the evening, 20 minutes after the meal, another 1 tsp is drunk.

Gradually, the dose should be increased until it reaches 1 tbsp. l.

Proper nutrition menu for weight loss

How to eat to lose weight? In each case, the nutritionist selects an individual diet that takes into account all the needs of the body.

Proper nutrition to lose weight looks like this:

• muesli with the addition of dried fruits and skim milk;
• stewed carrots;
• a slice of cheese (low-fat);
• tea (you can drink ginger).

• piece of melon.

• vegetable soup with sauerkraut;
• Rye bread;
• pepper, stuffed with minced meat and rice stewed with vegetables (carrots, tomatoes, onions);
• cranberry juice.

• pear - 2 pcs.

• buckwheat porridge with seafood;
• vegetable salad (tomatoes, lettuce, green onion, bell pepper) with the addition of a small amount of vegetable oil;
• rosehip decoction.

Superfoods - foods with a high concentration of nutrients

Analyzing proper nutrition in order to lose weight, it is simply impossible not to touch these products. First, let's look at what it is?

Superfoods are foods that contain a record amount of nutrients. They do not include chemical substances. One of the benefits of superfoods is naturalness, a gift from nature.

Pay attention to these products if you are an athlete. After all, they perfectly saturate the body with useful substances.

What do nutritionists think about superfoods? Experts focus on the following factors:

1. Such products are indeed are a treasure trove of nutrients. It is good to include them in your diet.
help to heal the body. However, the first results are noticeable after a few months of regular use. After all, these products are not medicines. can help you lose weight. The secret is simple. Their use provides a decrease in appetite.

But do not forget that superfoods are not traditional food for our area, so they can provoke allergic reactions or cause intolerance.

The most effective and popular are the following superfoods:

1. Goji berries. Read more in the article "Goji Berries".
2. Monastery tea. You can learn about the properties of a healing drink in the article "Monastic tea".
3. Chia seeds. For more information, see the publication "Chia Seeds".
4. Green coffee. The article "Green Coffee" will allow you to get acquainted with the characteristics of superfood.
5. Liquid chestnut. Read about the properties of superfood in the publication Liquid Chestnut.

The best diets for effective weight loss

Many women, thinking about how to eat in order to lose weight, opt for a diet. And it is right.

Get rid of excess weight without a diet or fully balanced nutrition impossible.

Many efficient schemes nutrition. Some of them allow you to lose weight in a matter of days. Others are designed for a longer period.

Regardless of the classification, we will focus on the most effective diets that have stood the test of time and, thanks to the excellent results of losing weight, have become the most popular. Let's figure out how to eat to lose weight?

Buckwheat diet

It belongs to the group of mono-diets. Main principle such nutrition is the use of one product throughout the entire period - buckwheat porridge. Hearing about such a diet, many women have a question: is it possible to lose weight on buckwheat?

Groats are a nutritious product and have a number of useful substances. It contains protein. But carbohydrates in it, if we compare buckwheat with other cereals, contain the least.

Given this fact, it becomes clear whether it is possible to lose weight on buckwheat. The body draws energy for life from carbohydrates. Buckwheat unable to provide the required quantity. The body has no other option but to break down its own fats.

Therefore, do not even hesitate: is it possible to lose weight on buckwheat? Women who have chosen this diet testify that in a week you can get rid of 6-10 kg.

It is important to take into account contraindications. Buckwheat diet absolutely not suitable for hypertensive patients and people engaged in heavy physical labor.

You can find out all the subtleties of this nutrition scheme in the article "Buckwheat Diet".

protein diet

The unique diet, which includes meat, fish, cottage cheese, eggs, cheese, beloved by most people, has become one of the popular diets. Vegetables and fruits are added to this list of products.

A fairly varied and tasty menu is designed for 2 weeks. Knowing how to eat to lose weight, women manage to get rid of 4 to 8 kg.

What is the secret of a protein diet? It means avoiding carbs. The body turns to its own emergency reserves - fats for energy production.

You can find out more information about this nutrition scheme in the article "Protein Diet".

Today it is one of most effective diets. She has helped many people, including many famous figures, get rid of the hated kilograms. You just need to understand how to eat in order to lose weight.

The diet consists of 4 stages, each of which has its own characteristics. French nutritionist Pierre Ducane identified 100 foods that are recommended for consumption. Among them, protein - 72 and containing carbohydrates - 28. A special place in the diet is occupied by oat bran.

Can you lose weight on oatmeal? Dr. Dukan states that the use of bran is mandatory. Although at each stage recommends a different number of them to receive.

Do not be surprised when you wonder if you can lose weight on oatmeal. Compliance with the diet allows you to notice the first favorable results very quickly. Already at the first stage, called protein attack, by accelerating metabolism and burning fat, the first kilograms are lost.

However, for the stability of the results, it is necessary to go through all stages of the diet. This may take several months. But the results are worth it.

Do you still doubt whether it is possible to lose weight on oatmeal? Then read the article "The Dukan Diet", which will reveal to you all the intricacies of this nutrition scheme.

Therapeutic fasting for weight loss: basic principles

This is a great method not only to reset overweight but also to improve the body. Therapeutic starvation allows you to get rid of 2 to 20 kg. The results depend on the initial weight, the chosen technique and the duration of fasting.

Do not forget, therapeutic starvation is the strongest stress for the body. Before resorting to it, be sure to consult your doctor.

Before starting fasting, you must carefully prepare. The effectiveness of the whole event depends on this.

Basic principles:

1. Don't eat before fasting.
2. For 2 weeks before the start, exclude junk food and meat from your diet.
3. Before fasting, cleanse the intestines with an enema.
4. During the event, drink in small sips, otherwise you will have an attack of nausea.
5. Drink about 2-3 liters of water throughout the day.
6. It is recommended to always have a small bottle of water on hand. Moisten your mouth periodically.
7. Be sure to walk fresh air. Walking will enrich the body with oxygen. This will speed up metabolic processes and improve mood.

Therapeutic starvation is contraindicated:

• during pregnancy;
• during the lactation period;
• with tuberculosis;
• children under 18;
• with purulent processes in the body;
• malignant formations;
• psychoneurological pathologies.

There are several types of fasting:

1. Water. It is necessary to refuse any food. Only water is allowed.
2. Dry. Water is banned. Dry fasting lasts no more than 1 day.
3. Cascading. It implies the alternation of hungry days with those days when food is allowed to be consumed. The lightest kind therapeutic fasting. At the same time, the event provides maximum results.

How to drink water to lose weight

It is important to know not only how to eat to lose weight. You need to understand how to drink water correctly.

Women who mastered the technique of proper water consumption were able to get rid of 8-12 kg in 2 weeks.

The essence of the water diet:

1. Breakfast. Drink 2 glasses of water. After 15-20 minutes, start your morning meal. There are no product restrictions. But during the meal and 2 hours after it is strictly forbidden to drink liquid.
2. Dinner. 2 glasses of water. After 15-20 minutes - any lunch. The food is not drunk. After a meal, we do not drink anything for 2 hours.
3. Dinner. We drink 1 glass of water. After 15-20 minutes, dinner should follow. The food is not washed down again. You can drink water, if desired, only after 2 hours.

How to count calories for weight loss

The calorie-based diet is one of the easy ways to lose weight. After all, it does not mean giving up your favorite products. It is only necessary to regulate the amount eaten per day.

How to eat to lose weight? You need to consume fewer calories than your body uses.

1. The person leading sedentary image life, you need 1200 calories per day.
2. How to eat while exercising to lose weight? For such people, the diet increases to 1800 calories.

To determine the calorie consumption, use the average data:

1. A man holding the position of a manager spends about 2800 kcal per day.
2. A female manager consumes 2200 kcal.
3. A man who works hard loses 3,000 calories.
4. Woman - about 2500 kcal.

To calculate calories, you will need a food calorie table. It is advisable to have scales. This will allow you to accurately calculate the calorie content of any product at home. And do not forget to study the calorie content of purchased products printed on the label.

Having chosen the path of improving your body, you should realize that from now on it has become your way of life. A woman who has lost weight needs to constantly remember how to eat in order to lose weight. This is the only way to keep the weight off.

Use the advice of experts so that your figure always remains perfect:

1. Eat Right. Do not pounce on harmful products. Keep consuming low calorie meals. Be sure to include fruits and vegetables in your diet. Above, we looked at how to lose weight without diets and sports. Such rules allow you to keep positive results.
2. go in for sports. Physical activity is the main rule for the successful completion of the diet. Choose for yourself the sport that will bring you pleasure. And don't forget how to eat while exercising to lose weight. After all, the body consumes more calories.
3. Eliminate alcohol from your life. Alcoholic drinks and extra pounds are faithful companions. As an indulgence, you can sometimes afford a glass of dry red wine.
4. Forget about the "additive". After eating, you should feel a slight feeling of hunger. After all, the body “understands” about saturation only 20 minutes after eating.
5. Take vitamins. Periodically it is recommended to take vitamin complexes. They will protect you from beriberi and will not give your body a chance to “rebel”.
6. Diet. Every day you should eat 4-5 times. Eating is unacceptable 3 hours before bedtime. Remember to chew your food thoroughly. And remember, reading books or watching TV while eating is a distraction that encourages overeating.
7. drink water. Water regime is an important component of successful weight loss. The body needs 1.5-2 liters of clean water daily. Do not replace it with soda, tea, coffee.

Now, knowing how to eat to lose weight and what lifestyle to lead, it all depends on you. If you want to have a perfect figure and catch the admiring glances of men, then act.

The above tips and diets have helped more than one woman achieve the desired results. Get ready to work on yourself and a slim body you are guaranteed!

Always yours, Anna 😉

A million articles and books have already been written about how to eat right. But in such a huge information flow, a person can quickly get lost and easily confused. Therefore, we have collected all the most important and necessary things that each of us should know about healthy and proper nutrition.

Grade

If you want to eat normally, and not starve, and at the same time be slim and healthy, it is important to know that:

- Food is a metabolic booster. The more often we eat, the better the metabolic processes in the body work. That is why all nutritionists strongly recommend fractional nutrition(every 2-2.5-3 hours).

- The serving volume should be 250-300 g for women, for men - about 400 g. This applies even to the most healthy food: it is naive to believe that a bucket of berries will do you good. Even fruits, vegetables and other healthy foods should be in the aisle of the prescribed volume.

Recommended for every meal add lipotropic substances(substances that contribute to the normalization of lipid and cholesterol metabolism in the body, stimulate the mobilization of fat from the liver and its oxidation). Products with lipotropic action include spices (turmeric, coriander, cinnamon, ginger, fenugreek), oils (milk thistle, sesame, pumpkin, linseed, walnut), seeds (linseed, sesame), nuts (walnuts, hazelnuts, cedar, almonds).

In the human diet all nutrients must be present: proteins, fats, carbohydrates, minerals and water.

Must comply correct water regime. Drink 30 minutes before meals and 2 hours after. The daily norm of water for a person is calculated by the formula: for 1 kg of weight - 30 ml of water. During the day, you need to drink little by little, and not immediately half a liter. In the heat or during physical exertion, the daily water intake increases by 20-30%.

There is such a thing as food biorhythm. There is food that ideally "works" only in the morning, and in the evening there is no benefit from it. And vice versa. More on this below.

A balanced human diet should look something like this :

Breakfast

In the morning, a person needs energy, so we eat healthy carbohydrates, such as cereals. It is better to give preference to gluten-free - buckwheat, rice, corn; of the more expensive - quinoa, amaranth.

We add lipotropic additives to the porridge: 1 tablespoon of any oil, 1 tablespoon of spices and sprinkle with any seeds (all from the list above).

Lunch

Before lunch, safety for the figure is allowed to consume carbohydrates, which include vegetables, fruits and berries. Therefore, for a second breakfast we take 250-300 g of berries or fruits (approximately 3 small apples or a large plastic glass of berries will turn out).

Dinner

In the afternoon, from carbohydrate stimulation of metabolism, we turn to protein. Lunch - may be the most saturated and voluminous meal (women are allowed to increase the portion to 300-350 g), since at this time a sufficient amount of enzymes have already accumulated in the stomach that can process any food. So it is better to plan any feasts for lunch time. Or if you want to give yourself a slack - do it in the afternoon.

And if you eat normally, choose meat, fish and vegetables.

Snack

Fermented milk products are recommended for an afternoon snack: kefir, sourdough, yogurt, fermented baked milk - all without sugar, since in the afternoon you need to limit yourself to the maximum in the use of carbohydrates.

Also, nuts are perfect as a snack, but their portion should be 30-40 g (a handful).

Dinner

We eat light protein for dinner. It could be cottage cheese white cheese(mozzarella, feta), fish, eggs, seafood. good choice legumes (beans, lentils, peas) and mushrooms will also become. These products can be supplemented with vegetables, but not starchy ones (avoid potatoes, carrots, zucchini in the evening).

The best strategy for a healthier diet is to start eating more foods that are good for your health. This gives your body time to readjust, relieving you of feelings of deprivation and sudden headaches that can come with a drastic detox or diet. To eat more healthy food, naturally, you need to eat less unhealthy foods. And here some little tricks will not interfere, which will help make the process of switching to proper nutrition quick and easy.

1. Add additional products

There are many seeds, nuts, and other nutrient-dense foods that you can easily add to your meals. For example:

• Sprinkle chia seeds over porridge in the morning or salad in the afternoon. Just one tablespoon contains approximately 10% of the recommended daily intake of calcium, 20% of fiber, and 8 times more omega-3s than salmon! The antioxidant content is as high as blueberries.
• Add flaxseed oil directly to vegetables or salad dressing. It has 6 times more omega-3s than most fish oils and a simple scoop can provide the full recommended daily allowance.

2. Switch to a variety of whole grains

Try whole grain pasta, or even better, buckwheat pasta. Instead of polished white rice, switch to brown or red. Along with new interesting flavors, you will get much more nutrients, since most of the minerals and fiber are found in the shell of the grain. The extra fiber helps you feel fuller and eat less, and is also critical for bowel function and digestion.

3. Eat more raw foods

While some nutrients are present in high amounts in cooked foods (such as beta-carotene and lycopene), cooked foods and pasteurized juices still lose a lot of vitamin C and enzymes. , which aid digestion and absorption of nutrients. Therefore, it is very useful to eat more raw vegetables, fruits, herbs and give preference to fresh juices.

4. Add vegetables to all sorts of dishes

In addition to drinking more raw fruits and green salads, you can further improve your diet by adding more vegetables to any meal. For example, if you love steak, try it next time with double spinach and asparagus. Are you a lasagna fan? When you cook it, add an extra layer of vegetables. The more vegetables you add to your meals, the less refined carbs or meat you're going to eat.

5. Update your list of favorite foods

healthy eating is nothing new. There are tons of recipes out there to help you eat better. Creative cooks have developed healthy and no less delicious options dishes. It’s not scary if at first you are skeptical about something new, unusual. Just try! In the worst case, you will waste half an hour cooking. But you may also find that you have a new favorite healthy dish.

6. Drink healthy drinks

Another way to incorporate more nutritious healthy foods into your daily lifestyle is to drink healthier drinks. Fresh raw fruit juices are one option. But it is even better to drink fresh vegetable juices. They are very low in calories and sugar, but high in minerals, vitamins, and enzymes. Smoothies are also a great choice as they contain all the fibers that help us feel full. And finally, one of the tastiest and very healthy options is plain purified water to which bits of fruits and herbs are added. For example, lemon with mint, or orange with strawberries, etc.

7. Use a Meal Plan

With a long to-do list and a busy schedule, it's easy to forget about healthy eating. We often resort to fast food or unhealthy snacks just because we are not organized enough. Take some time to create a meal plan. To make this task easier for yourself, you can use one of the special applications, which allow you to create, for example, a weekly schedule with preselected recipes and complete list products for their preparation.

8. Visit a health food restaurant

Most people enjoy food. And what could be better than the opportunity to try something new and interesting, while getting the opportunity to diversify your healthy diet. So why not go to some new and different raw food, vegan or health food restaurant?

9. Buy healthy food

It's easy to eat healthier food when it's at your fingertips. It's the same with fast food. If you buy unhealthy food, you will eat it. So to save yourself that temptation, go to the store and fill your basket with fresh fruits, vegetables, whole grains, and healthy snacks. When there are healthy options in the fridge or cupboard, it's much easier to eat right.

10. Pick up good snacks

In some situations, it is difficult to change your main course to a healthy diet. But you always have the opportunity to snack on healthy food! For example, it can be a bag of raw unsalted nuts containing many essential fatty acids. Or crunchy carrot sticks high in vitamin C and fiber. Eat for health!