Making a list of products for proper nutrition, we want these products not to harm our health and at the same time meet taste requirements and preferences as much as possible. When drawing up, it is best to take into account all contraindications of products in the form of intolerance or allergy and also listen to useful tips from this article.

Let's try to figure it out and find out which products are and which are harmful, whether it is possible to determine the most useful product in the world and how to go shopping without the risk of taking something extra.

So, food is primarily a source of energy.
These sources can be divided into 4 groups: complex carbohydrates, proteins, fats and fiber.

The most useful sources of energy

1. Complex carbohydrates
Cereals: buckwheat, millet, oatmeal, lentils, rice;
legumes: quinoa, beans, chickpeas,
pasta.

2. Protein
Quail eggs (chicken);
lean boiled meat;
turkey or chicken fillet;
white and red fish (pollock, hake, sea bass, perch, dorado, tuna, trout, pink salmon and salmon);
seafood (mussels, squid and shrimp);
fermented milk products (cottage cheese, yogurt, fermented baked milk or kefir), milk.
3. Fiber
The list of foods for proper nutrition must include: fresh herbs (dill, cilantro, parsley, celery and basil);
Cabbage (cauliflower, Beijing, white, cauliflower, sea, kohlrabi and Savoy);
Lettuce (cress, lettuce, iceberg leaves);
Onion (red, white, leek, shallot), garlic;
Vegetables of the root family (radish, carrots, radishes, parsnips, beets, horseradish and rutabaga);
Tomatoes, eggplant, chili and red;
Pumpkin, cucumber, melon and watermelon;
Asparagus, artichoke and rhubarb;
Local fruits and berries (apple, quince, apricot, pear, peach, cherry, cherry plum, strawberry, raspberry, lingonberry, gooseberry and cranberry);
Tropical fruits (banana, coconut, kiwi, pineapple, papaya, fig, date and passion fruit);
Citrus fruits (lemon, tangerine, orange and grapefruit).

4. Fats
Unrefined oil (olive, corn, sunflower and linseed);
unroasted dried nuts (hazelnuts, almonds, pine nuts, walnuts and cashews).

Importance of vegetables and fruits

What category of products is the most useful? It is difficult to answer, but I would answer that useful products are first of all vegetables and fruits. And when making a list of foods for proper nutrition, write down vegetables and fruits first. Rational balanced diet impossible without dishes from vegetables, berries and fruits. These products are indispensable and mean a lot to.
The fruits of vegetables or fresh fruits contain vitamins, organic mineral compounds, "light carbohydrates", have unique taste properties and are able to treat and prevent some serious illness(diseases of the heart and nervous systems s, digestive organs), and are also capable of restoring and preventing metabolic processes. Children and the elderly are recommended to eat young vegetables and fresh fruits in almost any quantity, and they daily intake in must be at least 60%.

Elements such as pectin and fiber are of particular benefit to the human intestine. found in large quantities in fruits and vegetables. Research in areas such as healthy eating and dietetics have established that fiber effectively helps in the treatment of sclerosis, restores the destroyed intestinal microflora and helps to eliminate cholesterol and cleanse the body of harmful toxic elements.

Looking for the most useful

Is there the most useful product in the world? The products are very diverse, and each is amazing, carries its own unique benefit and serve man. There is no one, of course. But let's try to highlight such products that have the most pronounced useful and indispensable properties:
Walnuts
Thanks to Omega 3 acids and protein, Walnut serves as a strong antioxidant, normalizes bowel function and is used in the treatment of diabetes.

Seafood
The high content of calcium, iodine, phosphorus and vitamin B makes them indispensable for weight loss.

Contain vitamin C and fiber, cure migraines, high pressure, anemia.
Spinach
High content of non-fatty acids and iron. Prevents the development of stomach and lung cancer early stages, well normalizes pressure.
red fish
Enriched with calcium and phosphorus. Reduces cholesterol levels, restores damaged skin and hair, has a positive effect on the nervous system, enhances brain activity.
Garlic
Most strong and effective natural antibiotic. Applicable in the prevention and treatment of many diseases. Prevents and cures fungal viruses and infections, effective anti-flu agent, strengthens the immune system. Especially known in the treatment of asthma, rheumatism, atherosclerosis and cancer. Garlic is eaten mostly raw, while maintaining its beneficial properties.

How wonderful that the most useful product in the world is not the only one, but there are a lot of them! And it is absolutely impossible to accurately answer the question: “Which product is the most useful?”

I'm sure you have other very useful essential products in mind, let's share our suggestions in the comments :-)

Also remember that useful products individually are not always useful together, be sure to consider.

Foods to be excluded from the diet

Potato. Causes constipation and is bad for the stomach.
Pasta. A rare exception is to eat and taste pasta dishes made from durum wheat.
Flour products and snacks. Chips, crackers, cereals, flour products from yeast dough, fast food food. Bread is desirable.

Before going to the supermarket map out your route which departments you need to look into. Be sure to make a list of products for proper nutrition at home and act strictly according to the list.
So, which departments do you need to go to:
Vegetable and fruit;
grocery;
fish;
meat;
lactic.

It is better not to plan to look (even with one eye) in the rows with cookies and other "empty" carbohydrates, do not tempt fate. You should also forget the department with finished products. You never know when they were cooked, and food is no longer healthy after 3 hours of cooking. It is safer, tastier and healthier to cook at home.

So thanks to what you took to the store a list of products for proper nutrition, you will save, "forget" to take cookies and other harmful things, provide yourself and do a great job towards your health and well-being!

What to eat and what not to eat

Proper nutrition - healthy diet from useful products, which stabilizes digestion, improves the functioning of all organs, metabolism and immunity, and the loss of extra pounds becomes a pleasant bonus. Unlike unhealthy diets, weight loss on PP has a long-term effect: the lost weight does not return. Another result of a proper nutrition system is an increase in life expectancy, maintaining health and a blooming appearance.

There is a stereotype that PP products are bland and tasteless, but this is not at all the case - the number of dishes allowed for consumption is quite large. You can create a complete diet by choosing your favorite ingredients and indulging in delicious food.

Product Features

Proper nutrition includes only safe products: no harmful dyes, preservatives, flavors, flavor enhancers, nitrates and pesticides. Read labels carefully and avoid products with questionable ingredients.

Healthy food in moderation, easy to digest and nourishes the body without overloading the stomach.

Food for PP in the right proportions combines proteins, fats and carbohydrates - their correct balance will fill the body with energy, provide building material for cells and at the same time prevent fat from being stored in reserve.

The list should include foods that are easily digestible, rich in vitamins, minerals and fiber. The basis of the diet is best to make vegetables - they contain the most useful and needed by the body substances.

Daily consumption of vegetables in food cleanses the body of toxins, reduces the risk of cardiovascular diseases, diabetes and oncology. In addition, vegetables, they can be eaten even at night (with the exception of potatoes - it is better to leave them in the first half of the day).

With proper nutrition, you can eat:

It is good if the daily diet contains all the food groups from this list. The alternation of ingredients will help not to get bored from the monotony.

Sweet tooth can include in the menu not a large number of dark chocolate with more than 60% cocoa beans.

Bitter chocolate nourishes the brain, helps to cope with stress and overcome irresistible cravings for sweets. However, it is important not to overdo it here - it is recommended to eat 20-30 grams of dark chocolate daily, no more.

Protein Sources

Proteins are the building blocks of cells. Consuming the required amount reduces the risk of fractures, prevents joint diseases, strengthens the immune system, normalizes blood pressure and helps muscle mass.

Products for PP rich in animal protein:

Vegetable protein is found in large quantities in legumes: soybeans, beans, lentils and chickpeas.

Sources of Fat

Products for a healthy diet should contain the right animals and plants - they affect the production of hormones in the body, maintain elasticity blood vessels and are responsible for the condition of hair and nails.

Healthy fats are found in the following foods:

• oil - unrefined vegetable, olive, linseed, corn;
• avocado;
• unroasted nuts - walnuts, pine nuts, almonds, hazelnuts, cashews, peanuts, pistachios (unsalted);
• - tuna, salmon, trout, herring, mackerel, saury, halibut.

Proper nutrition includes foods containing slow carbohydrates- sources of energy that contribute to the absorption of food, long-term saturation and strengthen the immune system.

• cereals - oats, buckwheat, brown and brown rice, millet, barley groats, quinoa, bulgur;
• legumes - peas, beans, chickpeas, lentils;
• durum wheat pasta;
• whole wheat bread.

Sources of fiber and vitamins

Cellulose cleanses the body of toxins and toxins, cleanses the intestines, improves digestion, and vitamins strengthen the immune system. The lack of the latter leads to problems with the skin, hair, nails, causes constant feeling fatigue and cause depression.

Minerals and trace elements(potassium, magnesium, calcium, phosphorus, selenium, zinc, iodine, copper and iron) perform many functions. They are involved in metabolism and the process of hematopoiesis, nourish the heart muscle, affect hormonal balance, slow down aging, normalize blood cholesterol levels, reduce sugar and prevent the occurrence of abnormal cells. Lack of minerals in the diet - Right way to illness.

Main sources of fiber, vitamins and minerals:

Use of condiments

The flavors of the healthy food items listed above can be spruced up with spices. A reasonable amount of spices and spices and helps the digestion of food.

Spices allowed in PP:

List of foods that should not be consumed with proper nutrition:

You should limit the use of foods containing fast carbohydrates. They quickly saturate, give energy and vigor, but the effect of their use is short-lived - the feeling of hunger soon makes itself felt again. It also increases the frequency of meals and the amount eaten.

In addition, the abuse of fast carbohydrates causes jumps blood sugar levels, adversely affecting health.

Healthy eating is not a diet, but a way of life that helps to maintain good health and energy. Eating right does not mean eating only vegetables, buckwheat and steamed chicken breast without salt. The list of products for proper nutrition and weight loss is extensive - if you wish, you can create a balanced, tasty and varied menu, eat hearty and enjoy food.

A healthy human diet is impossible without food for proper nutrition. Proper nutrition. What is it? What is the meaning of the concept of "products for proper nutrition"? How to make a diet that meets the requirements of the body to the maximum?

Proper nutrition: food for health

First, you should establish the truth of the phrase "proper nutrition", what products it consists of and in what volumes they should be consumed, as well as what methods to cook. Proper nutrition is a system and integrity of the formation of nutrition, which saturates the body with nutrients and energy calories.

When deciding to continue to follow the above principles in food, it is worth starting with the elimination of objectionable products from your kitchen. The next step is to stop buying new pests. You need to be patient and develop willpower in the first weeks.

Unwanted Products

• All fried food. This takes into account the methods of roasting. As a result, a slight frying in olive oil will do less harm than the same process carried out using animal fats.
• Sweet carbonated and drinks based on dry mixes are excluded.
• Sausage products and semi-prepared preparations, smoked meat and fish products, canned food.
• Sour-milk products with a fat content exceeding the recommended one, desserts made from cottage cheese, yogurts with the inclusion of fruits.
• Most of them are confectionery products.
• Snack products - chips and nuts, crackers and more
• Products in which the presence of dyes and all kinds of preservatives goes off scale.
• Chocolate bars, milk chocolates with and without filling.
• Fatty meats.
• Fats of animal origin.
• All fast food dishes from restaurants and requiring fast food.
• Alcohol in any form.
• Sweets and bread.

Table of foods to avoid whenever possible

This applies to:

• Root vegetables such as potatoes and its sweet representative, sweet potato. As a result of the rejection of potatoes, the intestines are deprived of stagnation, and the stomach does not feel heaviness.
• Flour products, including hard flour pasta.
• Instant flakes or no-cook flakes due to the high starch/gluten content.
• Of bread. White and rye, multigrain contains unwanted yeast. The exception is whole grain bread, similar to pressed porridge. However, buying it is problematic.

1. vegetable-fruit;
2. grocery;
3. fish;
4. meat;
5. lactic;
6. department of frozen products, which are purchased in case of inaccessibility or winter period.

And it's all! It is hard to imagine what costs you will avoid if you do not purchase sauces and pastries, confectionery and delicacies.

Listing the best foods for proper nutrition

It is worth writing out your favorite ones from it and filling them with storage places in the kitchen. You should cross out those that you do not like, cause you heartburn / allergies / indigestion, and those that are unloved.

Complex carbohydrates come from:

• millet;
• buckwheat;
• brown (brown) rice;
• oatmeal long-term cooking;
• quinoa (pseudo grain);
• bulgur (groats from durum wheat);
• durum wheat pasta (duruma or spelled);
• whole peas (it also contains protein);
• chickpeas (also a source of protein);
• beans (with protein);
• green lentils (with the inclusion of protein).

The body is replenished with fiber through:

• fresh herbs (parsley and cilantro, dill and basil);
• cabbage (white and red, cauliflower and Brussels sprouts, Savoy and broccoli, as well as kohlrabi);
• lettuce (leaf and cress, iceberg and romano, lettuce and Beijing cabbage);
• bulbous (onions - white and red, shallots and leeks, garlic);
• root crops (carrots and radishes, radishes and daikon, turnips and beets, celery and parsnips, rutabagas and horseradish);
• nightshade (tomatoes, peppers, eggplants);
• pumpkin (pumpkin and patisson, zucchini and cucumber), including sweet varieties (watermelon, melon);
• dessert vegetables (artichoke, asparagus, rhubarb);
• seaweed (nori);
• pome fruits (apples, pears, quince);
• stone fruit (apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
• berries (raspberries, strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, cranberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
• sub- and tropical fruits (kiwi, lychee, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, fig, grape, mulberry, pomegranate, dates, olive);
• citrus fruits (orange, lemon, grapefruit, lime, tangerine).

Fats enter the body from:

• unrefined oils (sunflower, olive, linseed);
• dried non-roasted nuts (almonds, cashews, hazelnuts, walnuts, pine nuts);
• avocado.

The body gets its protein from:

• chicken and turkey fillet;
• lean meats;
• white fish (pollock, sea bass, dorado, hake, perch);
• red fish (tuna, salmon, trout, pink salmon), which also supplies fish oil and omega 3;
• seafood (shrimp, squid, mussels);
• milk (preferably stored up to 10 days);
• fermented milk products from whole milk ( natural yoghurts, cottage cheese, kefir products);
• protein powders with a low carbohydrate content.

Product Compatibility

Food compatibility is sometimes seen as a more important component of proper nutrition. Antagonist components, when simultaneously ingested, can turn into poison. When compiling your diet, you should follow these tips:

• Fruit, as incompatible with other foods, should be eaten separately. Their rapid absorption allows them to be eaten 1 hour before breakfast, lunch, dinner.
• Do not take 2 at a time different protein: fish and milk, fish and eggs.
• The combination of foods rich in proteins and carbohydrates is also considered undesirable. Therefore, cheese, eggs, meat and nuts are forbidden to be eaten along with potatoes, bread and cereals.
• An excellent combination of fats with cabbage. She is subject to slowing down the formation gastric juice due to exposure to fats.
• Products with a predominance of carbohydrates. And these are potatoes, bread, beans, peas, etc. Do not use them with vegetables and sour products.
• Do not eat high-fat foods with protein at the same time. This, for example, sour cream and eggs, vegetable oils and cheese, meat and butter, others.
• Starch should enter the body at a time in a limited amount. And it is better to eat potatoes and porridge without bread.
• A lot of milk is not healthy, because it prevents the formation of gastric juice, promotes fermentation.
• It is very good if green vegetables become dominant in any dish. Then there will be no problems with the production of gastric juice.
• Do not abuse the amount of oil, acid in salads. This will cause slow absorption of proteins.

All advice is fundamental in separate nutrition, which is extremely beneficial for the body. The correct assimilation of food prevents the occurrence of unwanted sensations. This lays the foundation for increased immunity and rejuvenation.

Preservation impeccable health and excellent well-being is impossible without proper nutrition. Eat healthy and natural products Doctors and representatives of informal medicine advise. healthy image life and malnutrition are just two completely incompatible concepts. And in order to rank yourself among those who care about their own health, you should not only follow what is on the daily menu, but also have a clear idea of ​​​​how certain food groups affect the body.

Vegetables are present in literally every menu of proper nutrition. This group of products includes not only fruits, but also roots, leaves, and tubers. There are fruits that are biologically classified as berries, but due to their taste and characteristics, they are actually classified as vegetables. One of clear examples serve tomatoes.

Value for health are any vegetables grown exclusively in a natural way. They are vital to man. Without them, the full functioning of cells, organs and tissues is impossible. This is due to the fact that they contain:

• trace elements and minerals;
• a small amount of vegetable protein;
• dietary fiber - fiber;
• vitamins.

The usefulness of fiber for humans lies in the fact that it contributes to the natural cleansing of the body. Against the background of a deficiency of this substance, decomposition products with toxins begin to accumulate first in the intestines, and then in other organs.

The list of vegetables that can be included in the usual diet is determined by which of them are the most accessible. In our latitudes these are:

Carrot

It is a valuable source of carotene - vitamin A, has high nutritional and antioxidant properties, stimulates the digestive processes and improves the quality of the blood.

Cabbage

The most useful are varieties such as white cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen trace elements, and vitamins. Vegetable culture is highly valued by doctors for cleansing the blood of bad cholesterol, resists development malignant tumors, raises protective functions immune system. Cabbage is no less valuable for dietary nutrition.

Garlic and onion

Champions in the number of phytoncides that positively affect the immune system. These vegetables increase the body's resistance to bacteria, viruses, toxins.

Tomatoes

Herbal products, supporting everything vital important features organism, provide and healing effect, help in the treatment of dysfunctions, disorders of organs and systems. Their use on a regular basis allows you to resist the development of many pathologies and diseases.

Natural, fresh, unprocessed fruits are of great value for the endocrine, cardiovascular, and digestive systems. They also contain a large amount of fiber, and also normalize weight indicators. Fruits have a composition similar to vegetables and are an integral part of the diet.

The greatest value for a person is:

Apples

Rich in pectin, iron, fiber. The multicomponent composition endowed this fruit with the ability to stimulate the process of natural removal of harmful cholesterol and toxins, positively affect intestinal motility, and reduce weight if consumed regularly.

Bananas

Natural source of natural carbohydrates, fructose and potassium.

Avocado

It contains unsaturated fats, trace elements, vitamins, has an anti-carcinogenic effect, stimulates the production of collagen, and, therefore, helps to rejuvenate the body.

Fruits, on the recommendation of doctors and nutritionists, should be present in the daily menu, as they support normal function. gastrointestinal tract, vascular and nervous systems, prevent many diseases. However, when choosing these products, preference should be given to those grown in ecologically clean regions, without the use of synthetic and chemical stimulants.

They have properties similar to vegetables and fruits, with the exception of the composition, in which vitamins, nutrients, trace elements predominate, and the amount of fiber is not so large. They are natural antioxidants that regulate metabolic processes in the body, have a great taste and are a product that can be consumed as an independent dish.

There are many berries useful for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, bird cherry. There are berries that are used as medicines and raw materials in pharmaceutical industry for the production of herbal preparations.

beans

They contain vegetable high-grade protein, fiber, vitamins, antioxidants, microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the formation of abnormal cells, which subsequently form cancerous tumors.

The fiber they contain cleanses digestive tract from the remnants of undigested food and toxins. Since legumes belong to the category of "complex" carbohydrates, they are digested rather slowly, but saturate the body with a large supply. nutrients, provides it with energy for a long time.

nuts

Rich in iron, protein, zinc, carbohydrates, chromium, vitamins C, E and group B, they are hard-skinned fruits with nucleoli inside that can be eaten simply or used in a variety of dishes. Distinguished by excellent taste, nuts are able to give a feeling of fullness almost immediately after consumption, they are a ready source of energy.

Nuts are not just a tasty and nutritious treat, but also an excellent therapeutic tool in the fight against various ailments. Chestnuts, walnuts, hazelnuts, cashews, peanuts, and almonds are especially helpful.

Natural source of many valuable components and glucose. Collected in ecologically clean areas, prepared without the use of heat treatment, it has an antibacterial, immunostimulating, tonic, tonic effect. it natural medicine recommended for use in vascular disease, digestive disorders, anemia.

Fish

Contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps to increase the concentration of cholesterol useful compounds, refers to products with high nutritional value. The most useful is fish from the salmon family.

Green tea

The drink obtained by brewing the leaves of the tea bush is a natural antioxidant that contains minerals, polyphenols and vitamin C. It has a beneficial effect on all organs and systems, and with regular use reduces the risk of strokes and stone formation. People who drink it constantly are less likely to suffer from heart and liver diseases, are less prone to caries and cancer.

Olive oil

Natural remedy for fighting increased level cholesterol. The olive oil obtained as a result of the first pressing contains components such as oleic and linoleic acids, vitamins D, K, E, as well as many trace elements. Thanks to this composition, it is recognized by science prophylactic against cancer.

Wholemeal bread

The main feature of unprocessed flour is that it does not contribute to the set excess weight because it contains complex carbohydrates. In addition, it contains almost all useful material and vitamins that are present in cereals. Bread and other products made from such flour reduce the risk of developing diabetes, vascular pathologies, and digestive diseases.

Healthy foods are those that are optimally balanced. herbal products, fats, which are beneficial acids, dietary protein. Knowing about the valuable qualities of a particular food helps to choose a diet that will meet the needs of people involved in sports or suffering from any ailment. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health, and which ones, on the contrary, should be stopped.

Everything comes to the idea that you need to switch to a healthy diet. more people, and among them there are both men and women. For most, this is a way to get rid of extra pounds and cleanse the body of harmful substances. Studies show that a properly designed nutrition program allows you to lose weight and restore normal metabolism without excessive stress on the heart, liver and other organs. It remains only to understand what, when and in what quantity.

Although each person understands the term “proper nutrition” in their own way, in essence, it is eating food that brings benefits. However, there is a nuance here - it is important not only what specific foods you eat, but also at what time and in what quantity. The main idea is to get all the necessary nutrients, but in such a way that the calorie content of food is no more (and even less when losing weight) than the body spends per day. Moreover, it is required to draw up and comply with an individual schedule and diet, which will depend on:

• sex and age;
• lifestyle and daily routine;
• excess weight;
• the presence of chronic diseases;
• food habits.

You should not rush to make a schedule and select products, because first you need to understand how to do it correctly. Proper nutrition is a whole system with certain principles that should be followed if you want to achieve desired result. Let's look at the basic rules of diet planning:

1. You need to eat often - the optimal number of meals is 5-6 per day, and with an interval of several hours. Thanks to regular “feeding”, the body will not feel hunger, but digestive system will work flawlessly. As a bonus, losing weight people can count on a reduction in the size of the stomach.
2. Portion sizes should be reduced, but you should not go to extremes - it is important to pay attention not only to quantity, but also to quality, that is, to the calorie content of food.
3. Be sure to eat breakfast - in the morning, the metabolism is most intense, so you can even afford more nutritious food, such as a piece of chocolate or your favorite pasta. If you refuse breakfast, then at lunch you will eat much more, and the food will be digested worse, which will lead to the formation of fat cells.
4. Basic daily ration there should be vegetables and fruits - of course, only they should not be eaten, but they are extremely necessary as a source of vitamins and useful microelements. To make the food as healthy as possible, it is advisable to eat fruits and vegetables fresh or cooked in the oven and steamed.
5. You need to eat meat, but only lean - it's best chicken fillet, lean beef tenderloin, etc.
6. The last meal should be 3-4 hours before bedtime so that the body is not overloaded.
7. To normalize digestion, the menu should include dairy products, in particular, low-fat cottage cheese, kefir, fermented baked milk and hard cheeses.
8. Every day you need to drink at least 2 liters of water, and it is important to drink in small sips and preferably slowly - the bulk of the liquid consumed should be in the first half of the day.

Eating right means getting enough fats, proteins and carbohydrates. Each of these components is important, so going on a strict diet is extremely dangerous. So, consider the foods that you can include in your diet:

1. From carbohydrates, you need to choose those that are not processed too quickly, otherwise you will constantly feel hungry. The best option there will be cereals: buckwheat, oatmeal, rice (unpolished), millet, more cereals (rye, oatmeal, but without the addition of sweeteners), as well as whole grain bread and baked potatoes. Please note that this food is only suitable for breakfast and lunch.
2. Protein is necessary for cell repair and muscle development, so be sure to include chicken, turkey and other lean meats (boiled), fish, eggs, cheeses with a fat content of up to 25 percent (no more than 40 grams per day), 0 percent kefir and cottage cheese.
3. A variety of nuts (especially walnuts), rapeseed and Sesame oil, germinated wheat, fish.
4. From fruits and vegetables, in principle, you can eat almost everything, although some of them need to be consumed in limited quantities (for example, bananas and grapes, which are high in sugar).

By the way, if you want to lose weight, it would be useful to take care of the selection vitamin complex- then the body will not feel a deficiency of nutrients.

AT recent times many doctors advocate separate meals, on the basis of which the 6 petal diet is built, you can get acquainted with it, study the reviews about this style of nutrition, some believe that separate nutrition is the right one. But do not forget how many people, so many points of view. So listen to your body first.

The greatest effect is achieved if you adhere to a healthy diet constantly, that is, refuse to overeat and unloading days which are stressful for the body. Then the body will stop being “scared” by hungry periods and will begin to actively burn fat cells. For those who want to lose weight, this menu for a day is suitable:

• for breakfast - one apple, a small portion of oatmeal on the water and a cup of coffee with milk;
• for a second breakfast - 1 glass of low-fat (up to 1.5 percent) kefir and 2 peaches;
• for lunch - baked fish with potatoes (1 pc.), salad with vegetables and dressing from 1 tbsp. tablespoons of olive oil;
• for an afternoon snack - grated carrots with olives;
• for dinner - a piece of chicken breast stewed with oranges and boiled broccoli.

For those who are accustomed to a rich diet, it can be difficult to switch to such a menu, but after a couple of days the stomach will decrease and the discomfort will pass. As a reward for following the regime, you can allow yourself a little harmful treat every 7-10 days (the main thing is not to overdo it!).

In order not to think about what to eat tomorrow every day, it makes sense to plan the menu for the week at once. When choosing dishes, one should be guided not only by calorie content, but also by variety. AT without fail in the diet should be present:

• various cereals;
• fruits and vegetables;
• potatoes (only baked and steamed);
• fish and meat in limited quantities;
• dairy products with low fat content;
• water - a glass of water 30 minutes before a meal will make you feel full.

In addition to dietary wholesome food, you must not forget to exclude from it those products that cause metabolic disorders and contribute to the accumulation of fats in the body. The main "enemies" include:

• all kinds of nuts, popcorn, chips and crackers;
• alcoholic drinks (only 1 glass of dry red wine per week is allowed);
• concentrates and semi-finished products, including instant noodles, dumplings, dry mashed potatoes etc.;
• almost all pastries, especially with high content Sahara;
• fried food from fast foods;
• mayonnaise and ready-made sauces;
• various smoked products, including sausages, meats and cheeses;
• sweets.

By adhering to proper nutrition without much effort, you can lose weight - after a month, the scale arrow will begin to show a few kilograms less. Remember that losing weight too quickly is fraught with many health problems - normally, such a system will allow you to lose about 400 kilocalories per day. At the same time, the end result will last for a long time, unlike fast weight loss based on a hunger strike. If you combine a healthy diet with physical activity, the weight will begin to decrease much more intensively.