Proper nutrition, what is best to eat. How to eat to always be healthy

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The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to lose excess weight, it is not enough to exercise regularly; you must reconsider your eating habits. We offer you a menu proper nutrition for weight loss, which will help you navigate when planning your diet.

Read our other articles on nutrition in more detail:

10 important rules about proper nutrition for weight loss

Before moving on detailed description healthy nutrition menu for weight loss, let us remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!

1. They lose weight from a calorie deficit, not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.
2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition is also achieved through food restrictions: you eat less high-calorie foods and get rid of “ food waste" This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (albeit with the right products you can eat in excess and gain weight).
3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.
4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you can fit these foods into your calorie intake, then you can consume them without harm to weight loss.
5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not bring any nutritional value and, moreover, when consumed in large quantities, they have negative impact on the body.
6. When it comes to losing weight, meal times don’t really matter, so you don’t have to completely change your diet and routine. Just remember that compiling a literate correct menu for the day will help you eat a balanced diet, which means minimizing the feeling of hunger, developing healthy eating habits, and improving the functioning of the gastrointestinal tract.
7. Proteins, fats and carbohydrates do not have significant influence for weight loss, for weight loss the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles (proteins), sufficient energy (carbohydrates), and normal functioning of the hormonal system (fats).
8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick to separate meals or combine foods only in the way you are used to, please do so.
9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: to lose weight, you just need to eat within the framework of the KBZHU.
10. Distribution of proteins and carbohydrates throughout the day, proper breakfasts and dinners, certain foods before and after training are only additional building blocks in building the body, but far from being the key ones. They're in to a greater extent are relevant at the final stage of polishing the body and bringing it to its ideal shape.

Let's summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. This is why calorie counting is in the best possible way weight loss, since you can always plan meals at your own discretion within the framework of your KBZHU norm.

Proper nutrition is an additional weight loss tool that will help you change your eating behavior and start eating balanced and healthy.

What is important to remember when creating a healthy nutrition menu for every day:

• Breakfast should be rich in complex carbohydrates for energy for the whole day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
• It is advisable to make dinner predominantly protein.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is to maintain a general calorie deficit for the day. But from the point of view balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns It is better to follow the above rules.

Sample healthy nutrition menu for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
• Afternoon snack: Carbohydrates, maybe a little fat
• Dinner: Protein + preferably fiber

Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found among those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
• Scrambled eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal pancake (mix eggs and oatmeal and fry in a frying pan)
• Smoothie made from cottage cheese, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

Dinner:

• Cereals/pasta/potatoes + meat/fish
• Stewed vegetables + meat/fish
• Salad + meat/fish
• Vegetables/side dish + legumes

Lunch is the most “democratic” meal of the day; here you can choose almost any combination of foods to your taste.

Dinner:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruits

Snack:

• PP baking
• Nuts
• Fruits
• Dried fruits
• Cottage cheese or white yogurt
• Whole grain bread/crisps

From the proposed options for breakfast, lunch and dinner, create your own healthy nutrition menu for every day.

Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is quite easy to do:

Many people believe that diseases are caused by heredity and bad environment, stress and life situations. But almost no one realizes that a person’s external and internal state largely depends on what he eats. If you want, take it seriously, but if you want, just don’t pay attention to this phrase. But in any case, now we’ll talk about how to eat right to be healthy.

Probably everyone knows and remembers this expression: “You are what you eat.” You can eat a piece of grilled steak, but go for stewed meat instead. It will be more useful. Now for those who have decided to normalize their diet, here are some tips:

Water is necessary for health

If you are asking yourself the question of how to learn to eat properly in order to be healthy, then you understand that a person does not live in order to eat, but on the contrary, he eats in order to live. But you need to start with ordinary water. Most likely, you have heard that you should drink at least two liters per day. A sufficient amount of fluid allows the body to live normally. In order to remember to consume the “life-giving moisture,” you need to develop a habit. Start simple: take a container, maybe a bottle (half a liter). Pour water into it. On mobile phone download a special program or simply set an alarm clock to ring every hour. A signal sounds - take out a container of liquid and take three sips. Even if you don't feel thirsty, drink anyway. This is the way to develop a “love” for drinking water.

Be patient for twenty-one days, and then your hand will reach for the bottle.

Remember: tea, coffee, juices do not count. Only clean water.

We eat

While wandering in search of an answer to the question of how to eat properly to be healthy, do not forget about such a thing as the frequency of meals. There has long been a debate on the topic “Should I eat after eighteen hours or not?” About this and much more in at the moment Let's talk.

Is it possible to fall asleep if your stomach is “asking” to eat? Hardly. Of course, there are people living among us who can silence him, but is it worth doing? It is best if your last meal is three hours before bedtime. But it doesn't have to be a frying pan fried potatoes or meat. Don't limit yourself to a piece of bread. Try to keep dinner light but balanced.

How should you eat properly to be healthy, if you mean the frequency of meals? Three times a day is not enough, especially for those who work. Be sure to have snacks every three hours. It is desirable that these products be:

• WITH a large number soluble fiber: fruits, vegetables, legumes.
• Protein products - cheeses, eggs, fish and others.
• Nuts and yogurt without sugar or additives.
• Dried fruits and salads.

Another factor affects diet. This is age.

Twenty to thirty years

You are young, healthy, metabolic processes are intense. Problems with overweight No. These are positive points. Negative ones include: unhealthy diet, nightlife, alcohol and smoking. All this negatively affects the body, and it begins to hurt.

The question of how to eat properly to be healthy at this age can be answered like this:

• No long-term diets, especially low protein ones. They lead to a decrease muscle mass. Calories begin to be stored as fat.
• The diet should contain seventy percent animal protein and thirty percent plant protein. The healthiest protein is found in dairy products, meat, fish, and eggs. It is advisable that at least something from this set be included in your daily menu. Remember: the meat must be lean, any fish will do.

• Pay special attention to carbohydrates. Thanks to them we are energetic and strong. Complex carbohydrates are beneficial. These include: cereals, whole grain bread. Simple, but very tasty carbohydrates - sugar, cookies, candies and others, should account for only ten percent of the required amount organic compound. The norm is sixty percent of energy value diet.

Fats and micro-, macroelements at 20 years old

We continue the conversation about how you need to eat right to be healthy between the ages of twenty and thirty.

Don't forget about fats. Most metabolic processes occur only thanks to them. Vitamins will also not be absorbed, but they are involved in the structure of the cell membrane and the functioning of the gallbladder. The function of fats is energy and protective. But you should not abuse this element of nutrition. Between the ages of twenty and thirty, twenty-five grams of saturated fat and eleven of polyunsaturated fat are sufficient.

At this age, the body must be fully provided with minerals and vitamins. A sufficient number of them is the key to the smooth functioning of the body in the future.

Give preference to products containing sufficient amounts of magnesium, zinc, chromium, calcium, as well as B vitamins. The latter are found in abundance in vegetables and fruits. However, it is impossible to do without balanced vitamin and mineral complexes.

Nutrition between the ages of thirty and forty-five

It's never too late to start leading healthy image life. How to eat properly at the age of thirty to forty so that your health does not fail in the future?

During this period, metabolic processes begin to slow down. Stress, sedentary work, assigned responsibility for family and friends, little physical activity, violation of the diet - everything makes itself felt. Appears overweight, health problems begin.

After thirty-five years, it is necessary to reduce caloric intake. The body begins to spend less energy, muscle mass decreases by one percent annually.

An important component of the menu should be protein, we must not forget about it. The amount of fat, especially animal fat, must be reduced. This also applies to simple carbohydrates. Your diet should include more fruits, vegetables, and salads.

By the age of forty-five, many people develop chronic diseases. The menu should be compiled depending on them. Some will have to limit the consumption of salt and spices, while others will have to give up sugar.

Meals should be fractional, portions should be small.

Nutrition for those over forty-five

At this age it changes hormonal background. The body begins to accumulate fluid. Excess calories quickly turn into fat. Especially women during this period should give preference to a healthy diet. Let’s talk about how to eat right now. The main rule for creating a menu is limited quantity fats and carbohydrates. The diet should include: fish, dairy products, legumes, spicy herbs, garlic, vegetable oils.

For normal bowel function, include in your menu: yogurt, feta cheese, cheese, yogurt, cottage cheese, onions. Don't forget about products like sauerkraut, homemade pickles prepared without vinegar, soaked apples.

Pineapple, papaya, and kiwi will help fight fat. When dressing salads, give preference to lemon juice and apple cider vinegar.

You can't do without multivitamins.

A woman should age period deny yourself a lot. The ovaries produce less estrogen, which is known to protect against excess weight. It is advisable to give up salt or reduce its amount, do not overuse it bakery products. It is recommended to give preference to vegetables and fruits.

What to cook

Now let's talk in more detail about how to eat properly. Let's try to create a menu.

Advice - write it down sample menu for a week. Remember that breakfast should account for two thirds daily norm carbohydrates, proteins - one third, fats - one fifth.

For lunch, no one forces you to eat first, second and third. The main thing is that the products are combined. Dinner should be light but filling. It is advisable to have dinner three hours before bedtime.

In addition to main meals, there should also be snacks:

• Second breakfast is a snack before lunch. Commonly used: fresh fruit, dried fruits, nuts, cottage cheese.
• Afternoon snack at sixteen o'clock. Tea with a sandwich, cocoa, pancakes will do.
• End the day with fermented milk products: fermented baked milk, kefir.

Don't forget to prepare salads. There should be a lot of them. Every day you can come up with something new. Vegetables and fruits can be topped with your choice: vegetable oil, spicy dressing, sauce, natural yoghurt. Nutritionists offer an original scheme. All salad products are divided into several groups. By combining foods from these groups, you can eat every day delicious salads. That's what we'll talk about.

Product groups

Thanks to the scheme proposed by nutritionists, salads will be on your table every day, and they will be varied for a whole week. This table will help you in creating a menu.

Conclusion

Now you know how to eat right to be healthy. All that remains is to follow these rules and gain willpower. Remember, what you eat when you are young can negatively affect your health in the future.

You don’t have to give up your new lifestyle right away. It only takes twenty-one days to change your habits. Try it and you will succeed.

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.

• Inclusion of a variety of foods in your diet, which also includes 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 important factor normal activity 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 digestion, it is recommended to also drink a cup 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 useful to the body products. 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

Laws of conduction of excitation along the nerve - transmission mechanisms

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. One more junk food are fast foods and convenience foods.

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

Jul 25, 2016 Violetta Doctor

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It’s easy to gain weight, but getting back to your desired weight is much more difficult. Happy Holidays with abundant feasts, alcoholic and carbonated drinks, endless snacks on the run and dry food, reluctance to have breakfast, as this “will have a bad effect on the figure,” and many other similar situations become the reason why the scales show 5-10, or even 20-30 kilograms more than needed.

Today, for sure, even a child will answer that to lose weight you just need to stick to proper nutrition, exclude some foods - and then life will literally become easier. But what does this phrase mean? And what are the basics? It's time to find out the answers to the questions that concern many women and men!

Proper nutrition - how is it?

In short, this is the basis of a healthy lifestyle, on which not only weight, but also physical and even psycho-emotional state directly depends. Nutrition is a physiological need that occupies the first stage, and all other human desires “start” from it (this is explained by the peculiar “pyramid of needs” of the American psychologist Abraham Maslow). Food is the cure for all diseases. But in lately Unfortunately, it has become a cult.

Healthy nutrition implies the intake and absorption of substances necessary to replenish expended energy, regulate the functioning of all systems of the human body, restore and build tissues.

The main principles of proper nutrition

Before joining a new one, healthy life needs to be studied this question more details. If you grasp all the nuances, it will not be difficult to understand how to handle food in everyday life. So, the basics of proper nutrition for weight loss:

1. Varied, balanced, fractional menu. Firstly, such a diet will not get boring, and secondly, it is a guarantee that the body receives all the substances it needs every day. You need to eat in small portions, keeping the main meals and adding 2-3 additional ones (snacks).
2. Fresh products. During long-term storage, almost all of them lose beneficial properties, so it is better to buy food daily.
3. A list of basic rules for proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to their fiber content, they improve metabolic processes and have a positive effect on the gastrointestinal tract. And vitamins and elements are necessary for the absorption of food and strengthening protective forces body.
4. Monitor product compatibility. Some of them cannot be consumed together, as this leads to the formation of a large amount of toxins and waste in the body.
5. Change your diet according to the seasons. In summer, most of the diet should consist of food plant origin, and in winter it is necessary to include foods containing fat and protein.
6. Learn to correctly calculate the required daily calorie intake. An imbalance in this matter most often becomes the reason for the appearance of extra centimeters on the hips.

It is important to remember that when you change your diet, your metabolism also changes, which can cause disruptions in intestinal function and imbalance of microflora. To normalize intestinal function and restore microflora, it is necessary large number dietary fiber, which is found in fermented milk products, fruits and vegetables, which is often completely incompatible with the diet. In this case, nutritionists prescribe food additives, including . Fibraxin contains valuable dietary fiber natural origin- arabinogalactan, which promotes the growth and reproduction of beneficial microorganisms and the maintenance of an intestinal barrier impenetrable to toxins and allergens. The second important component of Fibraxin is lactoferrin, which has immunomodulatory properties and protects against the penetration of toxins and allergens through the intestinal mucosa into the circulatory system.

The place of fluid in proper nutrition

Water plays main role in the human diet. The basics of proper nutrition for weight loss include consuming enough liquid, namely 1.5 liters per day. It is advisable to consider only plain water.

In general, opinions differ significantly on whether tea and coffee are considered the same liquid that a person needs. Some say that this marketing ploy was thought out back in the 1990s, when bottled water appeared, and it needed to be advertised somehow. On the other hand, drinks such as coffee and tea (and the first of them should not be included in a “healthy” diet) accelerate the process of removing fluid from the body, and therefore none of the systems receives the water it needs for proper functioning . However, it is best to adhere to the position that tea is an additional drink, and a simple liquid is the main one.

You can drink water any time you want. It is recommended to drink the first glass immediately after sleep, on an empty stomach.

Today, quite a lot of systems have been developed, there are a huge number of recommendations from specialists, and a person can only choose the option that best suits his lifestyle. Let's look at several healthy nutrition plans to make it easier to understand how to act.

Scheme No. 1.

Scheme No. 2.

Table No. 2 does not describe snacks; the menu does not even include teas. This doesn't mean they shouldn't exist. Light foods are great for snacking: fruits, vegetables and salads made from them, fermented milk drinks, diet cookies. It is also important not to forget about tea and plain water.

The third scheme is not a menu, but only a system that contains the basics of proper nutrition for weight loss.

The calorie content of such a diet is about 1300 kcal.

What do nutritionists recommend for losing weight through proper nutrition?

Many people refuse breakfast because they think it will make them fat. This theory needs to be thrown out of your head, since it is the most important food of the day, and without it you cannot consider the basics of proper nutrition for weight loss. The nutritionist recommends:

1. Be sure to have breakfast
2. Don’t strictly limit your food consumption; you don’t even need to give up sweets forever.
3. Diversify the menu as much as possible so that it is balanced, nutritious and not boring.
4. Not starving is stressful for the body.
5. Include more fruits and vegetables in your menu.
6. Consume citrus fruits and pineapples, as they have the ability to burn fat.
7. Avoid overly fried, salty, fatty and smoked foods.
8. Don't forget to drink plain water.

This table shows what your meals might be during the day.

Cooking method and its role in proper nutrition

The main nutritional rules of which were described above also include special food preparation methods. So, it is better to avoid using frying pans altogether, because overcooked food is bad for the stomach and liver. Ideal cooking assistants would be a slow cooker, a double boiler, an air grill and a simple saucepan. You can also bake food in the oven.

Conclusion

It’s not difficult to remember the basics of proper nutrition for women’s weight loss, but the result after switching to healthy menu will be noticeable very soon, and you can notice it not only by your figure, but also by general condition health.

The functioning of the gastrointestinal system plays a critical role for the entire body, although many people do not know about it. The strength of the immune system mainly depends on it, because protective cells originate in this organ. Eating healthy means inside and out!

Many people wonder how to eat right to be healthy and maintain slim figure. Included in the menu healthy products and by removing the harmful ones, you can short term speed up your metabolism and lose extra pounds.

The benefits of proper nutrition and its basic principles

A balanced menu allows you to:

• get rid of obesity and reduce the risk of its occurrence;
• improve overall well-being;
• speed up metabolism;
• reduce the level of bad cholesterol in the blood;
• reduce the risk of gastrointestinal diseases;
• prolong life;
• reduce the risk of oncological pathologies;
• cleanse the body of toxins and normalize stool;
• improve the functioning of the immune system and reduce the likelihood of flu and colds.

How to eat to be healthy:

1. It is advisable to eat food at the same time.
2. Avoid dry snacks.
3. Drink more clean boiled water.
4. Include more plant foods in your menu.
5. The last meal should be 2 hours before bedtime.
6. Never overeat. It's better to eat more often, but less.
7. Don't skip breakfast.
8. Use as little salt as possible.
9. Don't starve.

To maintain health, the diet must be balanced.

List of foods for proper nutrition

The menu should include proteins, fats and carbohydrates, which take a long time to digest. It is better to remove easily digestible compounds from the diet.

Cereals

Cereals should be present in the daily menu, because... they are able to remove toxins from the body and cleanse the intestines, improving its functioning. The most useful crop is oats, which contain vitamins and amino acids that can lower blood cholesterol levels. If eaten this product in the form of jelly or porridge, the risk of gastritis and pancreatitis will decrease.

The healthiest grains:

• couscous – eliminates insomnia, copes with depression and improves brain function;
• quinoa – contains iron, phosphorus, zinc and calcium and helps strengthen bones;
• red rice – rich in B vitamins, iron and phosphorus;
• buckwheat – improves heart function, stimulates metabolism and immunity;
• wild rice - helps improve digestion and strengthen muscles;
• Bulgur – stimulates metabolic processes and helps remove toxins from the body.

It is also good to include millet in the menu, which improves kidney function and prevents a number of diseases of the urinary system.

Meat and fish

Anyone who eats right tries to exclude red meat from the menu, which takes a long time to digest and can ferment in the intestines, contributing to flatulence and other disturbances in the gastrointestinal tract. Instead, it is recommended to give preference to turkey, chicken and sea ​​fish, containing Omega-3 and -6 acids. You should not eat raw meat. It is better to steam the product with minimal addition of salt. Meat and fish can also be baked, but not fried.

Vegetables

Vegetables should be eaten every day to compensate for the deficiency of vitamins and other useful substances. For gastrointestinal diseases, it is recommended to avoid cabbage, tomatoes, radishes and mushrooms. The healthiest vegetables:

In addition to the above, it is important to include spinach in the menu, which stimulates the digestive system and contains a number of vitamins and minerals.

Fruits

Eating right means including as many fruits as possible in your diet, the healthiest of which are apples, which help improve digestion and stimulate the immune system. This product reduces the risk of heart attacks. Bananas are important for the human body because they contain a large amount of potassium, which prevents heart disease.

The menu should include:

• oranges;
• grape;
• pears;
• apricots;
• lemons;
• persimmon;
• peaches;
• kiwi;
• grenades;

A person needs to eat plant foods 2-3 times a day. If you eat 3 fruits a day, you can forget about colds, excess weight and increased level cholesterol in the blood.

Fermented milk products

If you eat fermented milk products, then you can forget about digestive problems. Kefir, cottage cheese, sour cream, cheese and yoghurts have a beneficial effect on the condition of the intestines, prevent the occurrence of dysbacteriosis and saturate the body with calcium and protein. Fermented milk products should be consumed separately from other foods so as not to provoke flatulence.

What should you give up?

What foods should be excluded from the diet:

• fast food;
• salted crackers;
• chips;
• yeast products;
• cakes;
• products containing GMOs and preservatives;
• alcohol;
• fried foods.

It is important not to consume semi-finished products, because... they often contain harmful additives and promote rapid weight gain.

How many times a day should you eat?

How to create a sample menu for weight loss?

To lose weight, you need to eat properly, excluding starvation diets and unhealthy foods. The menu should include up to 70% plant fiber, which can be consumed both fresh and boiled. 30% of the diet should come from fermented milk products, cereals and meat products.

Nutrition rules before and after training

To learn how to eat properly before and after exercise, you need to understand how calories are burned and muscle mass is increased. You need to eat 2 hours before training. In this case, it is desirable that these be proteins: chicken, fish, dairy products. After classes, you can eat within half an hour. To lose weight, it is advisable to snack on foods containing plant fiber or cereals. But you can’t immediately after exercise eat heavy food, otherwise you won’t be able to lose weight.