Balanced diet. A healthy lifestyle is based on correct and balanced nutrition. Balanced nutrition system

A balanced diet is one that fully and in the correct ratio ensures the intake of all nutrients into the body: proteins, carbohydrates, fats, vitamins, trace elements and minerals. You need to eat with it in small portions and according to a regimen consisting of 4-5 meals. In addition, it should take into account the age and individual energy needs of each person.

Basic rules for a balanced diet

A balanced diet is one in which the daily ratio of fats, proteins and carbohydrates is 1: 1: 4. To do this, you can imagine a plate conditionally divided into 3 identical parts: two of them should be filled with carbohydrates, and the rest should be divided equally between proteins and fats.

A balanced diet must be varied. It includes:

lean meats and fish;
vegetables, legumes and greens;
fruits and berries;
all kinds of nuts;
low-fat and low-fat dairy products;
whole grain and rye bread;
durum wheat pasta;
porridge;
bran;
all types of tea, still water, compotes, fresh juices and smoothies.

Eating a balanced diet is essential to keep alcohol consumption to a minimum and not to smoke. In addition, you should not overuse salt and sugar when preparing food. Fried, fatty and very spicy dishes can be eaten no more than once a week. Food can be boiled, stewed, baked in foil and steamed. Raw vegetables and fruits are healthier than cooked ones.

A balanced diet completely excludes fast food and sugary carbonated drinks. You also need to be careful with pastries, muffins, coffee, pickled and canned foods. It is better to give preference to dark chocolate. Spices and seasonings should be used sparingly.

All products in a balanced diet should be natural, clean, of high quality and fresh. Long-term storage in the refrigerator destroys nutrients. It is better to forget about mayonnaise, replacing it with vegetable oils and lemon juice.

The total daily amount of calories consumed with a balanced diet cannot exceed the established maximum limit of the norm for a particular age, gender and physical activity. Basically, this figure is in the range of 1200-2000 kcal. About 40-45% of them should be for breakfast.

In the two balanced nutrition options presented below, the diet is allowed to slightly change, based on your taste preferences. You can also compose it yourself, but while observing all the rules and recommendations.

An approximate menu of a balanced diet for a week for weight loss

Breakfast: a glass of fresh or water on an empty stomach, oatmeal in water with honey and chopped nuts, rye bread.
Lunch: steamed or stewed fish, unsweetened tea, boiled potatoes with herbs.
Afternoon snack: kefir.
Dinner: any non-starchy vegetables steamed.

Breakfast: 90-110 g of low-fat cottage cheese with dried fruits, green tea, hard-boiled egg.
Second breakfast: any berries, grated with a spoonful of honey.
Lunch: 40-60 g of boiled veal, vegetable soup, fresh.
Afternoon snack: any unsweetened fruit.
Dinner: low-fat cottage cheese or kefir, half a ripe avocado.

Breakfast: a couple of grain breads or toast with low-fat cheese, tea with lemon balm, mint or ginger.
Second breakfast: a large orange.
Lunch: 140-210 g of boiled chicken, steamed broccoli or asparagus, fresh citrus.
Afternoon snack: kefir.
Dinner: rye bread and vegetable salad.

Breakfast: a couple of grain crisps, low-fat yogurt, fresh.
Second breakfast: dried fruits or berries, grated with honey.
Lunch: tea with lemon, vegetable salad, 130-160 g of baked or boiled fish (preferably red).
Afternoon snack: 70 g of cottage cheese.
Dinner: boiled chicken breast with fresh herbs.

Breakfast: green tea, a couple of slices of low-fat cheese, any porridge with dried fruits cooked in water.
Second breakfast: natural unsweetened yogurt.
Lunch: light soup or chicken broth, steamed vegetable sauté (zucchini, carrots, red peppers, herbs, eggplant, onions, etc.).
Afternoon snack: kefir.
Dinner: 140-160 g of fish fillet or low-fat cottage cheese.

Breakfast: 90-110 g of boiled chicken, green tea, grain bread.
Second breakfast: medium apple.
Lunch: vegetable salad with feta cheese, 140 g of pasta with tomato paste, tea with mint or fresh.
Afternoon snack: your choice - grapefruit, orange, mango, peach.
Dinner: fermented baked milk and protein shake or unsweetened drinking yogurt.

Breakfast: muesli, apple, water or fresh.
Second breakfast: any mixture of nuts and dried fruits.
Lunch: 140-160 g of lean meat, steamed cauliflower and broccoli, still water.
Afternoon snack: low-fat yogurt or kefir.
Dinner: bean and red pepper salad.

The presented version of the balanced diet menu will help you gradually lose weight, while providing the body with all the nutrients it needs. In addition to these products, it is very important to drink at least 1.5 liters of water (still) daily.

A sample menu of a balanced diet for a week to maintain weight at the same level

Breakfast: tea and cottage cheese with any dried fruits.
Second breakfast: natural drinking yoghurt and a large orange.
Lunch: buckwheat with lean boiled meat, vegetable salad (preferably with flaxseed oil), a slice of whole grain bread.
Afternoon snack: a handful of almonds and pomegranate juice.
Dinner: any stewed vegetables (at least 3 types).

Breakfast: 2-4 slices of cheese, herbal tea, any porridge with honey and grated fruit or berries.
Second breakfast: a large apple and walnuts.
Lunch: soup with meat broth, steamed or baked fish, a slice of yeast-free bread.
Afternoon snack: kefir.
Dinner: Greek salad or salad of any fresh vegetables, boiled chicken.

Breakfast: toast, 2 egg omelet, fresh.
Second breakfast: ripe avocado.
Lunch: spaghetti with herbs and sauce, mushroom soup.
Afternoon snack: cottage cheese.
Dinner: a portion of stewed or boiled meat with vinaigrette.

4th day of a balanced diet

Breakfast: tea, curd cheese, muesli with milk.
Second breakfast: a maximum of a couple of glasses of any berries.
Lunch: lasagna or paella, spinach puree soup.
Afternoon snack: unsweetened drinking yogurt.
Dinner: salmon baked in foil with herbs.

Breakfast: tea with lemon, oatmeal with honey and chopped almonds.
Second breakfast: smoothies.
Lunch: boiled or stewed potatoes with carrots and herbs, chicken broth.
Afternoon snack: cottage cheese.
Dinner: a couple of slices of bran bread, seaweed and seafood salad.

Breakfast: a couple of toasts with low-fat cheese, fresh.
Second breakfast: ripe large pomegranate.
Lunch: boiled beans with lean boiled meat.
Afternoon snack: a handful of any dried fruit.
Dinner: vegetable salad seasoned with vegetable oil.

Breakfast: milk and buckwheat porridge.
Second breakfast: a handful of hazelnuts.
Lunch: tomato, vegetable soup, boiled fish or meat, a slice of whole grain bread.
Afternoon snack: large grapefruit.
Dinner: any fresh and carrot casserole.

In addition to the above, it is necessary to add at least 1.5 liters of pure non-carbonated water to the daily balanced diet for a week.

How to balance your diet

There should be an emphasis on the "right" products. These include, first of all, cereals. It can be oatmeal, bran, durum wheat products or wholemeal flour. Consumption will also be correct:

fish, both sea and river;
berries, vegetables and fruits;
legumes;
low-fat meats;
dairy products;
seeds, nuts and dried fruits.

Baking should be excluded from the diet, especially street cooking, fried flour products, for example: pies, pasties.

Eating rules for a balanced diet:

20 minutes before a meal in the morning, drink 1.5 glasses of water;
breakfast should always include cereals, berries, fruits, sandwiches with cheese or feta cheese are allowed.
for the first afternoon snack, it is recommended to use yogurt or kefir;
organize frequent approaches to eating, with a break of no more than three hours;
alternate animal proteins (meat, fish) with vegetable proteins (legumes, nuts);
use vegetable fats: flaxseed, olive, corn, rapeseed, cedar oil;
replace any sweets with dried fruits.

Separately, we need to talk about water:

make it a rule to drink water 20-25 minutes before eating food;
never drink food;
after eating, you can drink only after one to one and a half hours;
do not drink before bed to avoid swelling and poor sleep;

Attention!

The body should receive at least 2.5 liters of water per day. The rest of the liquid: soups, dairy products, compotes, tea, coffee, should not exceed 1.2 liters.

Food should only be prepared in the safest way, for example:

cook;
use a double boiler;
through the oven.

Sometimes, for a change, it's okay to grill or fire. It is best to simmer meat products on a wire rack in the oven to get rid of the fat. Beforehand, meat can be soaked in water, and soups can be boiled in secondary broth.

A balanced diet menu for every day

To solve the problem with extra pounds, you should think over the diet for a certain period and adhere to it. Most often, nutritionists schedule a menu for a week.

Monday

Tuesday

Wednesday

Breakfast	First afternoon snack	Lunch (1 part)	Lunch (part 2)	Second afternoon snack	Dinner
Fruit salad dressed with yogurt	Delicate curd (80 gr.)	Soup, meat	Broccoli, baked (80 gr.)	Carrot pudding	Two potatoes (baked)
Corn porridge	Oatmeal cookies, homemade (2-3 pieces)	Boiled beef (80 gr.)		Kefir	Zucchini caviar (70 g.)
Soy cheese slice

Thursday

Friday

Saturday

Sunday

In addition to water and the above drinks, you can also drink from liquid:

tea with lemon;
herbal tea (chamomile, lemon balm, oregano, valerian, motherwort);
black coffee;
fruit drinks and fruit compotes.

It is better to refuse milk and cream, but all fermented milk products are suitable, but with the least amount of fat and, of course, without sugar.

Balanced nutrition formula

If you eat according to the rules of a balanced diet, then the body will receive everything it needs in order to set its resources in motion. The norm of the BZHU is quite flexible, since everything will depend on the goal. To maintain weight, an even balance of all nutrients and nutrients is required.

If you want to part with extra pounds, the percentage of fats and proteins will be reduced, and carbohydrates, in turn, will be increased, but with the conditions for the use of "long" carbohydrates. And in order to gain muscle mass, they increase the supply of protein products.

Consider the ratio of BJU for the purpose of losing weight. In percentage terms, the formula will look like this:

B: 20% - F: 15% - D: 65%.

In the case of a non-carbohydrate diet, the following is:

B: 65% - F: 15%, D: 20%.

Be sure to use the above tips in relation to natural products of plant origin.

Balanced diet: proteins, fats, carbohydrates

Nutritionists say that in the process without a carbohydrate diet, carbohydrates should be consumed, relying on the formula for calculating your weight: 1 gram per 1 kilogram, per day. But, for more obese people, the proportion will be different: 0.5 grams per 1 kilogram.

With a balanced diet to normalize weight, the daily allowance per kilogram of body weight will be: 1 gram of protein, 07-08 grams of fat and 3.5 grams of carbohydrates.

That is why they make up the daily menu, which will allow you to calculate the amount of BJU, and, accordingly, the calories attracted with them, in numbers.

For example, a person weighs 80 kilograms, which means that he must eat per day:

Adhering to such an amount of BZHU use, you can achieve your goal, part with excess volumes.

The role of protein in a balanced diet

Protein / protein is a building block of the cells of a living organism, which also contributes to their renewal. Consists of 22 amino acids that affect human life. It is the main component of the structure of tissues and organs. It is especially important for muscle mass. Protein is involved in the metabolic process, in the work of the hormonal system, is responsible for the supply of oxygen at the cellular level. In this regard, the daily consumption rate should be at least 20%.

Attention!

For his health, a person must monitor not only the amount of protein, but also the source of its receipt. This organic matter of animal origin, in combination with fats, is much less digestible than products from plant sources.

The need for it will depend on:

age category of people;
their gender;
physical activity.

Consumption rules per B / 1 kilogram of weight.

For people leading a passive lifestyle, 1 g / 1 kg will be enough.
With an active lifestyle, practicing light sports, 1.2 g / 1 kg is already required.
For active people who attend training 5-6 times a week, as well as for those who are fond of heavy sports, the proportions increase significantly: 1.6 g / 1 kg.

The younger and more active a person is, the more energy he needs for the vital activity of the body. Men require more protein than women due to their active metabolism.

Disadvantages in case of deficiency:

apathy, impotence, fatigue;
muscle atrophy, loss of muscle tissue;
malfunction of the hormonal system;
loss of hair and teeth;
inhibition of development in children;
craving for "fast" carbohydrates, dependence on them (chocolates, cheese curds, sandwiches with sausage, etc.);
violation of the structure of the skin.

Protein in the diet makes you feel fuller for longer. Even at rest, it “works” to maintain muscle mass and activate metabolism. Able to control blood sugar levels, as well as the production of insulin, its interaction with glucose. Visually preserves the ethetic picture of the appearance, since in its absence, the muscles of the human body become flabby.

Attention!

Muscle / protein mass, as opposed to fat and carbohydrate, is much more capable of spending energy. Accordingly, the calories received per day do not turn into body fat. Thus, controlling your weight becomes easy and simple. The more protein enters the body, the more intensive the consumption of excess weight becomes.

In recent years, many people are fond of a healthy lifestyle, and accordingly, from their own experience, they can draw conclusions about the benefits of a balanced diet.

Meat products are absorbed by the body very poorly, but they turn well into additional kilograms. To build muscle mass and get rid of body fat, you should replace animal meat, poultry and fish, as well as plant proteins. These include:

all kinds of nuts;
beans;
beans;
lentils;
mushrooms;
sunflower seeds, sesame seeds.

Protein products of plant origin are easily absorbed by the body, do not turn into excess weight, do not contain, unlike meat, hormones, antibiotics and other harmful drugs.

Natural soybeans and lentils are the ideal choice for your energy supplier. Its use contributes to the improvement of the body, the normalization of the work of the cardiovascular system. Reduces the level of "bad" cholesterol, is a prophylactic agent against cholesterol plaques, atherosclerosis. Promote metabolism acceleration, elimination of excess calories.

It is imperative to consume fermented milk products during the day, which help burn fat and are a supplier of protein energy.

Fruits are monosaccharides, which is why they must be consumed before 15:00 to give the body time for the process of digestion and assimilation.

Do not eat sausages, as they are fast carbohydrates. The only thing they can leave behind is excess weight, but not energy for an active lifestyle.

In order not to do mathematics all the time, you will need to write out products for yourself, determine the content of the BJU in each of them, and then make up the menu. After a while, the digital series will fit in your head and no paper will be required.

A lot has been said about the importance of proper balanced nutrition by nutritionists and doctors. For most, the phrase "proper nutrition" sounds intimidating because of the pictures in the imagination: steamed cutlets, Lilliputian portion sizes, fresh vegetables ...

“Eh!”, We sigh heavily, “goodbye, delicious food!”. Is the situation really that dire?

Does a balanced diet have to be labeled “tasteless” forever? Surely it cannot be put on equal rights on the scale of "goodness" in a row with meals that include french fries, cream cakes and sweet juices?

Let's figure it out.

The theoretical side of a balanced diet

A healthy lifestyle, calls for following which are heard from everywhere, includes not only giving up addictions, exercise, positive thinking, but also a balanced diet. The statement “Our health is in our hands” makes sense, because a person’s lifestyle is 50% likely to go to the hospital for the help of qualified specialists.

As they say, rely on medicine, heredity and ecology, but do not make a mistake yourself!

If we talk about balanced nutrition in general, then the following "golden rules" or the principles of this, no doubt, worldview should be highlighted:

Water is the source of life, therefore its daily use in an amount of 1.5 liters or more is not just another problem for those losing weight, but a necessity.
Proteins and minerals act as a building material for cells and tissues of living organisms: their inclusion in the diet is mandatory.
Fats and carbohydrates help the human body not to faint from lack of strength and energy: in order to complete the next approach in the gym, you need to refresh yourself.
Vitamins and microelements are responsible for metabolism.

This is the information slowly leading to the essence of the theory of balanced nutrition: the inclusion of a certain amount of all types of nutrients in the daily menu.

Food on the pyramid

A pyramid, subdivided into sections with products, helps to visually present a balanced diet. Moving from the base to the top, you can get acquainted with the food, the use of which should be in or out of priorities.

The basis of the pyramid of proper balanced nutrition is cereals or grain foods. Cereals, bran or grain bakery and pasta.

The beneficial plant fibers, minerals, vitamins and carbohydrates contained in cereals make them indispensable elements of a healthy diet. The daily rate is within 200 grams.

Fruits and vegetables are located one step higher. The second constituent parts of the pyramid include vitamins, minerals, fiber and plant fiber.

The fruit or vegetable portion on the plate should be about 50% of its area. For fruits and vegetables, there is an approximate daily limit of 4.5 cups.

The third position from the bottom is occupied by products of animal origin. Meat, dairy and seafood contain protein, without which human existence is impossible for long periods of time.

Legumes, nuts, seeds come to the aid of vegetarians.

The top of the pyramid includes all "negative" foods, the use of which, with proper nutrition, must be minimized. They are fatty, sweet and salty foods, and alcohol.

The rational balanced diet consists of 3-4 meals, the intervals between which should not exceed four hours (with the exception of sleep). With three meals a day, breakfast is about 30% of the total calorie content, lunch - up to 50%, and dinner - 20%.

A quarter percent of the daily caloric intake is given to breakfast with four meals a day, about 15% for lunch, about 45% for the daytime and about 15% for the evening meals.

Fruits, vegetables, dairy products should prevail in the components of the dinner plate. Set aside meat, fish, beans, hot spices, caffeine and chocolate as the main nervous system pathogens for tomorrow.

Diet and balanced nutrition: differences

A balanced diet, even for weight loss, is not a diet. Of course, the effect of the diet allows people from all over the world to lose extra pounds in a matter of time, but have they thought about the consequences ...

The dangers that warn the human body at the exit from most diets are excluded with proper nutrition. A balanced diet is a lifestyle in which a person does not experience stress on the way to achieving the goal of a healthy and strong body.

A feature of diets is the restriction in the consumption of certain substances: proteins, fats or carbohydrates. As a result of the shock experienced by the body, a sharp decrease in weight occurs, which, after the restoration of the usual diet, returns as quickly as it left.

Meanwhile, the principle of proper nutrition is to provide the body with all the elements necessary for healthy life. The main thing is to maintain balance and adhere to proportions.

You can learn about the basics of a balanced diet in the video.

How to switch to proper nutrition

A clean, balanced diet is impossible without tracking the amount, energy value and nutritional value of food (in other words, subtracting calories), the quality and regularity of meals, calculating the fluids and energy expended.

The basics:

Variations of meals for proper nutrition

For your attention 5 menu options for each meal, which can be spread over the week!

So, as a breakfast with a balanced diet, they use:

oatmeal with the addition of honey, nuts, fruits;
diet pancakes made from chopped banana and chicken eggs;
low-fat cottage cheese, combined with herbs and cucumber;
an omelet made from chicken eggs, tomatoes, peppers and mushrooms;
muesli with dried fruits, seasoned with yogurt.

Feel free to dilute your morning meals with glasses of freshly squeezed juice, tea or coffee without adding sweeteners.

By combining proper nutrition and dining, the following variations are obtained:

baked potatoes, complemented by vegetable salad;
brown rice seasoned with stewed vegetables;
chicken fillet in addition to white cabbage salad;
boiled beef with beans stewed with vegetables;
steamed vegetables and fish;

Drink a glass of tea or water 10-15 minutes before a meal: this way you will reduce your appetite and, accordingly, the amount of food consumed.

Complete your gastronomic routine with options:

vegetable salad with red onions and cheese;
boiled lean meat with fresh herbs;
buckwheat + fruit;
assorted fruits and nuts;
mix of vegetables, fruits.

Have snacks between meals. Depending on hunger, for lunch or an afternoon snack, according to the rules of a balanced diet, they consume fruits, bars, cottage cheese, and dried bread.

Balanced menu for adherents of vegetarianism

Vegetarianism is subdivided into several additional currents that allow or prohibit the use of dairy products and eggs.

Strict vegetarianism is called veganism and requires a lot of attention: if you miss the slightest mineral, vitamin, or type of protein, a vegetarian can die or stock up on a wide range of health problems.

Therefore, the process of creating a vegetarian menu must be approached with intelligence and responsibility.

Vegetarian breakfast variations:

boiled buckwheat with onion and carrot roasting;
a mixture of barley and barley porridge, jam;
oatmeal / flakes with added fruit;
semolina and banana;
cheese pancakes, greased with jam;

For lunch ideas, those who have given up on food of animal origin may consider:

vegetable soup, carrot and nut salad;
stewed beans with vegetables, cabbage salad;
cheese and vegetable soup;
cucumber salad with herbs, pea or chickpea soup;
seaweed in addition to mushroom soup.

An evening meal according to the vegetarian menu may consist of:

Planning to switch to vegan food? Start with a gradual rejection of meat, then dairy products and eggs.

How to lose weight with a balanced diet

Losing weight without hunger - this is how proper nutrition works. No harm to health!

Only saturation with vitality, inspiration and energy.

Slimming with a balanced diet for weight loss will be more effective when you include more vegetables with fat-burning properties in the diet: turnips, cabbage, carrots, corn.

The fact is that the difficulties that the body faces when digesting these gastronomic fat burners make it spend more energy than it receives.

It is important to focus on fresh vegetables with a fibrous structure (peppers, zucchini) and greens. Completely exclude sweet, starchy and fried foods.

Put a taboo on semi-finished products and products of the meat processing industry.

In addition to the new diet, include physical activity: losing weight according to the "training + proper nutrition" scheme is considered the most optimal and harmless to health. The main thing is to choose your favorite sport (walking, cycling, tennis, dancing) and practice regularly, adhering to the rule: physical activity a few hours before meals.

Use video tutorials, mobile workout apps, or visual exercise photos on the web. Sign up for a nearby fitness club - be active.

In order to create a balanced diet for weight loss, adhere to the previously listed variations of the dishes and do not forget about the "golden truths".

Through the mouth of the people ...

Proper nutrition is a panacea for excess weight. I went into hibernation as a plump bear cub, and in the spring I woke up as a charming little inch, and all thanks to what? Proper nutrition, of course. Minus thirteen kilograms in three months.

- Valeria, 31 years old

Personally, I have never had problems with being overweight, but with skin I have. It was always a shame that a 20-year-old girl like me cannot get rid of the unfortunate pimples on her face. Supplements, masks, scrubs - nothing worked. But as soon as I began to change my, literally, inner world, everything passed. After a few months, I was able to give up foundation, concealer, etc.

- Tatiana, 25 years old

You can learn about a balanced diet from the point of view of a vegetarian in the video.

Sooner or later we all think about our nutrition: problems with weight, skin, health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions "what to exclude from the diet?" and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict exhausting diet, not a mockery of the body and not depriving it of its joys, this is just a number of rules, if followed, you can radically change yourself, acquire new healthy habits, a beautiful figure and significantly extend your life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem for modern people - we move less, consume a large amount of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing who will offer the next super-product, against which no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, with reproductive function - this is only a small part of the possible diseases that arise when the diet is not adhered to.

The good news is that in recent years, caring for the condition of your body has begun to come into fashion: more and more calls for sports are being heard from the state, public organizations, organic and dietary products appear on store shelves, tips on how to eat right are spread in the press. ...

The basics of healthy eating, or how to eat right

When drawing up a healthy food menu, you should remember a few general rules: firstly, you need to eat often and in small portions. Your best bet is to have a small plate that can hold a handful of portions. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to train yourself to eat at the same time - this will stabilize the stomach and will contribute to weight loss.

The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout life every time after a meal, it is enough to follow your diet for a week or two, and the habit of automatically "estimating" the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator, which is easy to find on the Internet. For example, a woman of 30 years old, weighing 70 kg with a height of 170 cm and little physical activity per day needs about 2000 kcal. To lose weight, you need to consume 80% of the calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting back on the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.

Rule three - we observe a balance between "income" and "expenses", that is, the energy that is spent by the body for basic metabolism, work, sports, and calorie intake. Food contains four main constituents: proteins, fats, carbohydrates and dietary fiber - all of which our body needs. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. The indicative recommended values are 60 g of fat, 75 g of protein, 250 g of carbohydrates and 30 g of fiber. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and forces us to eat what is actually not needed. One and a half liters or more of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and accelerate the metabolic process.

And the fifth rule is to choose your products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be quick and pleasant.

Healthy food

We will try to answer the age-old question "what to eat to lose weight?" The main thing in compiling a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, be sure to include in the diet of a healthy diet for every day:

cereals, in the form of cereals and muesli, rich in slow carbohydrates, which will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not consume meat at all;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, trace elements;
fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the digestive tract;
sea fish contains protein and essential omega-3 fatty acids;
fruits and berries - a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit meat, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can pamper yourself with them from time to time, but you should not get carried away.

If you have a problem of excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, quality substitutes on a natural basis are harmless, practically do not contain calories and taste good.

Under a strict ban!

We have decided on healthy foods, let's take a look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the stomach lining, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
Deep-fried food. French fries, chips, croutons and anything fried in a lot of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetizing spices and a lot of salt. What do we get as a result? A real high-calorie "bomb" that instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
Sausages, hot dogs and semi-finished meat products. This point hardly needs any clarification - just read the product label. And this is only official data! Remember that under the items "pork, beef" in the composition, most often hide, cartilage, fat, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energy drinks. They contain a loading dose of caffeine combined with sugar and acidity, plus preservatives, dyes, and many other ingredients that should be avoided.
Fast food lunches. Noodles, mashed potatoes and similar mixtures, which are enough to pour boiling water, instead of nutrients, contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Flour and sweet. Yes, our favorite sweets are one of the most dangerous foods. The problem is not only in high calorie content: the combination of flour, sweet and fatty multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What is the use of a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body, we only once again note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced, healthy diet will not be a burden if you follow simple guidelines.

First, do not starve yourself. If you feel uncomfortable, eat an apple, some nuts, dried fruit, or muesli.

Second, drink a lot and choose healthy drinks. Chicory promotes weight loss well - it suppresses hunger due to the large number of fibers in the composition, has a beneficial effect on the body. Green tea is also helpful, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more the body receives various microelements, vitamins, amino acids.

If you really want something forbidden, eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still pamper yourself helps.

The less unnatural ingredients in food, the better. If you want to eat healthy foods, it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned, muesli instead of buns.

We compose the menu "Healthy food"

How do you start eating right? First of all, you need to find out how many calories your body needs. Let's say this is 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.

So, let's put together a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a slice of cheese.

Second meal- a light snack between breakfast and lunch:

any fruit weighing about 100-200 grams, or a little nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the heaviest meal of the day:

100 grams of buckwheat or brown rice, durum pasta. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Fresh vegetable salad dressed with yogurt, a little soy sauce or linseed, olive oil.

Afternoon snack, between lunch and dinner - another light meal:

A small fruit or a glass of freshly squeezed juice, preferably vegetables.

Dinner- light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish, or legumes;
Salad made from cabbage, carrots and other vegetables rich in fiber.

Finally, a couple of hours before bedtime:

A glass of kefir, chicory or drinking unsweetened yogurt.

You can drink unlimited amounts of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng throughout the day.

Serving volumes are approximate and will depend on individual parameters - daily calorie intake, weight loss rate and other individual factors. In any case, it is best to consult a nutritionist.

A balanced nutrition system is one of the few that does not require significant efforts and restrictions. The main principle is to create a clear schedule for breakfast, lunch, dinner and consume exclusively energetically valuable and nutritious foods.

The term "energy value of food" refers to healthy calories (proteins, fats, carbohydrates, vitamins, minerals and other important enzymes), which, after being absorbed, give the body the necessary energy for normal functioning. A balanced nutritional system not only improves overall health, but also significantly contributes to losing weight or maintaining a healthy weight.

Balanced menu

When compiling a balanced diet menu, there are four main factors to consider:

The menu should include the most useful nutritious foods that contain all the necessary substances for the fruitful work of the whole body. If there is a lack of proteins, fats, carbohydrates or vitamins, then this can lead to a rash, dry skin, brittleness, weak hair and nails, malfunctioning of internal organs, etc. Therefore, you need to carefully select products. Labels, boxes, as well as special tables of calorie content and energy value of various foods can directly tell about their nutritional value.

The essence of compiling a balanced menu lies not only in the quantity of food, but also in its quality. You need to evaluate foods by the density of various nutrients in them, that is, how much benefit you can get from each calorie. That is why it is advisable to select foods with a high level of density for the diet. When getting rid of excess weight, it is worth enriching your menu with vegetables and fruits.

The most suitable foods for a balanced diet are various cereals, salads, vegetable dishes, fruits, lean meat and fish, low-fat dairy products, nuts, beans, corn. When eating food, you need to monitor the calorie content of products, since some can be eaten more, while others, due to the high calorie content, require less. But this does not mean that it is necessary to completely abandon, for example, wine or chocolate, it is just that less healthy foods should be consumed in moderation or limited quantities.

The daily intake of nutrients should generally be in the following ratio:

Protein - about 15%
fats - 20 - 25%
carbohydrates - 60 - 65%

It is equally important for a balanced diet to consume a certain amount of liquid, because water helps to tone the skin, remove toxins from the body, and also reduces the risk of heart disease. It is recommended that an adult drink an average of 1.5-2 liters of plain water per day to avoid dehydration. When compiling a daily diet, it is worth remembering the calorie content of tea, coffee, juice or sweet water.

It is advisable, with a balanced diet, to drink about 1.7 liters of milk every week, but skim. It is preferable to consume milk saturated with calcium. To preserve the moisture balance, you can use, in addition to ordinary water, and mineral, green tea and various juices that do not contain sugar - but all these drinks must be taken into account when calculating the total daily portion of calories.

Meal time

The effectiveness of a balanced diet also depends on the meal schedule. The main key to success is to accustom yourself to divide your diet into three main meals: breakfast, lunch and dinner. At the same time, you need to paint the menu so that the morning and afternoon intake contains more calories, and the evening meal as few as possible. Since the human body works more actively during the day, the obtained substances can be successfully absorbed and consumed, and at night a person rests, therefore all systems should also be kept calm, thus providing the body with the opportunity to organize them without difficulties. It is advisable to have dinner 3 hours before bedtime.

Physical exercise

Calorie intake is directly related to the level of physical activity (low, moderate and high). That is, a balanced diet is closely related to the activity of the body, so you need to moderately consume valuable calories and spend more of them.

Energy costs as well as the energy value of a product are measured in calories. It is necessary to start from the indicator of 1200 kcal, since this is the minimum that is necessary for the basic expenditures of the body and maintaining normal life. Therefore, the more a person moves, the more calories are needed.

Basic rules for a balanced diet

1 With a balanced diet, it is worth consuming as many calories as the body can consume per day.
2 You need to eat well. That is, in an approximate ratio of nutrients 1: 1: 4, where the first two indicators are proteins and fats, and the last one is carbohydrates.
3 It is worth constantly changing the components of the diet, diversifying it, because in this way, a shortage of different types of nutrients is avoided.
4 When losing weight, it is worth monitoring weight fluctuations and consuming a minimum amount of calories. If the weight has returned to normal, then you can already afford to fully and variedly enjoy the benefits of a balanced diet.
5 A balanced diet is based on three traditional meals, but small snacks are allowed between breakfast and lunch and lunch and dinner. Light additional meals will not hurt, but rather will contribute to weight loss, if you do not go beyond the established daily calorie volume.
6 Indigestible dietary fiber, called fiber, significantly contributes to the functioning of the gastrointestinal tract, as well as cleanses it. These fibers are found in cereals, legumes, vegetables, whole grains, fruits and berries.
7 Although fat is essential for the body, it should be kept to a minimum. Eating large amounts of fat every day can lead to asterosclerosis and coronary heart disease. With a balanced diet, fried foods should be replaced with baked or boiled foods.
8 It is advisable to give up sugar to promote weight loss. Fruit can be substituted for sweets, improving overall well-being, appearance and overall health.
9 Eating too much salt can lead to hypertension as table salt is a source of sodium. Therefore, it is necessary to reduce the amount of salt in the diet. It is also preferable to use iodized salt.
10 Of course, in most cases it is difficult for an adult to stop drinking alcoholic beverages. But it is worth limiting their quantity when consumed and not turning alcohol into a constant component of the daily diet. In addition to the fact that alcohol is high in calories, it stimulates appetite receptors, which will lead to a violation of the balanced diet.