Proper nutrition. Rules, diet menu for each day, week, with recipes for healthy living, weight loss, muscle recruitment of women and men

Nutrition recommendations during its existence, has undergone many changes. Back in the beginning of the XXI century, its menu was limited to a list of rules and eliminates any thermal treatment, other than cooking and stewing. To date, all products without harm to health may be present in the daily human diet.

What food is correct

Proper nutrition is called the system under which a person is not limited to any list of products, or in the method of preparation. The only prerequisite is counting calories, carbohydrates, proteins and fats (KBZHU) per day. Each different approach will be diet.

Unlike proper nutrition from the diet

Proper nutrition is a way of life, there is no rigorous framework, but moderation in portions.

With proper nutrition person does not experience discomfort:

• daily kalorazh products is not lower than 1300 kcal;
• There are no restrictions at mealtime;
• balanced menu;
• no hunger;
• you can eat sweets and fried;
• the possibility of failure is minimal;
• the weight does not come back.

Diet differs strict framework:

• reduced energy intake;
• lack of vital elements;
• constant feeling of malnutrition;
  
• severe consequences for the organism;
• may lead to degeneration and bulimia;
• disruptions;
• after the cessation of the diet the weight comes back.

The rules and principles of healthy eating

Healthy eating is a kind of good nutrition - is stored KBZHU balance, but the list of products and the method of cooking is becoming more limited.

The main method of cooking will be:

• quenching;
• cooking;
• for a couple;
• frying sheets with seasonings without oil (suitable for meat and fish);
• raw.

The rest of the list of the products remain unchanged: vegetables, fruits, meat, legumes, grains, dairy products, dried fruit. The menu is quite diverse, so the choice of products is not difficult.

The meat is well combined with vegetables, fruits can be eaten alone or added to the curd. The worst compatibility with other products from milk, eggs and melon, it is better to use a separate meal.

Diet can be tailored to human needs. It is not necessary force to breakfast or skip dinner after six, if another habit has developed over the years. Dietitians shown that between one meal and five is not much of a difference if they were equal in total calories.

A mandatory part of a healthy diet is drinking regime. Water is best helps prevent colds and viral diseases, premature aging, disruption of the internal organs.

Preference is given to cost of drinking water or melt - they are best suited for the needs of the person. Boiled water, though safe, shall not be of any use, and mineral may be contraindicated in certain diseases.

Calculate the rate of water can be by the formula:

• body weight in kg 0.04 *.
• And, depending on physical load, it is possible to increase further 2 liters.

In the absence of contraindications permitted consumption of 9 g of salt per day. Large quantities can lead to water retention in the body, and the complete lack thereof - seriously harm the body. Healthy eating has a positive effect on the skin and the body, it helps to maintain vitality, improves sleep. But it is not a diet, and therefore contributes to the loss of no more than 1-2 kg.

Proper nutrition for weight loss

The human body is designed so that any limitations in the required minimum give a signal to terminate the energy costs of the processes of life.

In the first place, he begins to reduce waste at:

• metabolism;
• heat exchange;
• digestive functions;
• energy maintenance.

The first sign that a person is malnourished, will be:

• fast fatiguability;
• water retention in the body;
• constipation;
• plateau;
• irritability;
• weakened immunity;
• cold sensation even in hot weather;
• frequent breakdowns.

Proper nutrition for weight loss puts the main task of gradual weight loss without any harm to the body. It is not required each time to remove from the diet of your favorite foods. Need of the daily norm kcal take 10% and re-counted BZHU, amounting menu. It is possible to change the proportions by adding more protein (30%) and reduce carbohydrates (40%).

Fats should remain at the same level - they determine the work of the endocrine system, and its deficiency can lead to a serious crash. For every lost 5 kg need to recalculate KBZHU.

The secret to this diet is that you can afford to eat chocolate or ice cream, laid in the daily rate. But then the man, feeling that I could be satisfied better by eating 1 kg of fruit, with time is starting to make a choice in favor of quantity.

The basic rules of sports nutrition

For weight gain and maintain health at the proper level is necessary to create a surplus of calories. Proper nutrition, a daily menu which promotes muscle gain should be 10% of energy than the normal daily rate of human.

athletes are also advised to eat more often, because their basic metabolism works faster and the body spends large amounts of energy. Frequent consumption of food will help avoid the feeling of fatigue, overtraining and burnout. It contributes to the timely receipt of necessary nutrients.

A person engaged in sports, is dangerous to reduce calories. First of all, it will harm the heart and brain, as they are for their work consumes most of the resulting nutritional value.

If the primary goal is to reduce body fat, and then only to a set of muscle, it is best to start with a deficit of calories by 10%. It was only on reaching the desired result to create a surplus.

Muscles will grow poorly or not at all will be if they do not have enough protein or carbohydrate. Therefore, the athlete is important to monitor the balance BZHU, to count. More experienced athletes can eat intuitively, because their body produces dietary habits.

Health Products

The combination of carbohydrates, proteins and fats is the basis of human nutrition. Each element is important both individually and collectively.

proteins

An important building material in the body.

By adequate intake of this element is directly dependent:

• the quality of hair, skin, nails, their growth;
• cell renewal;
• the work of immunity;
• the best work of the internal organs tissues.

Also protein reduces hunger of 3 hours, and prevents fluid retention. The combination of pure water makes it possible to effectively influence the formation of cellulite by increasing muscle elasticity and reduction of skin laxity.

Protein is most costly element - only on its uptake body spends 30% of the energy received. Therefore, the protein diet, despite the high risk of developing kidney disease, a popular and effective rest.

Nutritional equals 1 g protein 4 kcal.

carbohydrates

Category nutrients make up the largest percentage of the energy value in the human diet. Due to its structure, carbohydrates are digested better than the other elements, this body spends only 7% of the energy produced. The carbohydrates facilitate the release of insulin, which promotes the production and accumulation of fats.

The difference between the fast and slow carbohydrates only 1 molecule, because carbohydrates are quickly absorbed by the body, regardless of the group. The feeling of hunger occurs within 30 minutes.

Carbohydrates are essential for:

• construction of cells;
• improve thinking skills;
• maintaining energy;
• stable operation of the gastrointestinal tract.

Without carbohydrates proteins digested several times worse. 1 g Energy value of 4 kcal.

fats

1 g of fat contains 9 calories. Foods rich in fat, digestible carbohydrates and will slowly proteins of this organism spends 14% of the energy received. satiety lasts for up to 1.5 hours.

Contrary to popular belief, fat deficiency can affect weight loss - the process will be slow or even come plateau effect. Complete rejection of fat can lead to disruption of the endocrine and nervous systems. Also suffer heat.

Important! Dangerous for the body are trans-fats, which are found in almost all foods stores as well as in heated oil of vegetable or animal origin.

The right balance of nutrients to be observed in the daily menu, and adhere to the ratio of:

• protein - 20%;
• fat 30%;
• 50% carbohydrates.

TABLE product categories with the highest content of these elements:

proteins	fats	carbohydrates
egg protein	fatty beef	Vegetables
Meat poultry without the skin	Lamb	Fruits
lean beef	Pork	berries
Veal	Poultry with skin	cereals
Fish low-fat varieties	beef tallow	Milk products
Cottage cheese	Fat	Pasta
Seafood	Cream	natural honey
offal	Butter	Dried fruits
Rabbit meat	Cheese	bitter chocolate
caviar fish	Vegetable oils	melon field
Champignons	nuts	Freshly squeezed juices
orange-cap boletus	Dark chocolate	mushrooms
boletus	Sour cream	pulse
White mushrooms	Popcorn	Flour
Fish oil-rich	Bakery products
egg yolk	bread

What is excluded from the diet in a healthy diet

healthy eating from the menu you want to exclude the following:

• ready to use (store) products;
• sweets;
• smoked meats and sausages;
• fried in oil, food.

To exclude completely from the diet, favorite foods is not necessary. Any ban eventually becomes a cause of failure, frequent failures lead to loss results. Shop products need to replace a meal cooked at home. A confectionery fruit and dried fruits, homemade desserts.

Kalorazh for women and men

Calculate the required caloric intake is possible, using a special formula:

1. Key metabolism:

• for women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161;
• for men 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5.

2. The result must be multiplied by index equal exertion:

• 2 - is absent, lowest or sedentary work;
• 375 - work 12 hours on your feet, or exercise 3 times a week;
• 4625 - exercise 5 times a week;
• 550 - exercise 5 times a week with high intensity;
• 6375 - 12 h active lifestyle and daily exercise;
• 725 - intense daily workout or 2 times a day;
• 9 - day-to-day sports and physically hard work.

3. The result is energy indicator that a person should consume in order to stay in shape without harm to health.

A daily menu for weight loss

Proper nutrition (menu for each day of the week) for weight loss:

day of the week	Breakfast	Dinner	Dinner
Monday	1. Curd 2% fat with herbs / fruits. 2. Bread. 3. Tea.	1. Vegetable soup. 2. Buckwheat with chicken breast. 3. Bread.	1. Fresh vegetables. 2. Meat, fried on the sheets. 3. Tea.
Tuesday	1. Yogurt fruit salad. 2. Curd 2%. 3. Tea.	1. Cheese soup. 2. Rice, baked fish. 3. Grain bread.	1. Cottage cheese with yogurt. 2. Banana. 3. Tea.
Wednesday	1. Grain bread with cheese. 2. Fruit. 3. Coffee with milk.	1. Potatoes in the hole and meat. 2. Vegetable Salad. 3. Bread.	1. 2 eggs. 2. Vegetable salad. 3. vegetable juice.
Thursday	1. Rice cereal with milk and water (1: 2). 2. Tea.	1. Cold soup. 2. Vegetable stew. 3. Chicken cutlet.	1. Scrambled eggs with tomatoes. 2. Bread with cheese.
Friday	1. Lazy oatmeal. 2. Coffee with milk.	1. Vegetable soup with green peas. 2. Baked fish.	1. Boiled rice. 2. Meat in gravy. 3. Grain bread.
Saturday	1. 2 eggs. 2. Grain bread / bread. 3. Yogurt cup.	1. Baked potato with meat and vegetables. 2. Grain bread.	1. Buckwheat. 2. Chicken breast on the sheet. 3. Green pea.
Sunday	1. Buckwheat, boiled milk and water (1: 2). 2. Tea.	1. Chicken broth with egg. 2. Salad.	1. Yogurt cup. 2. Fruit.

Between all meals, snacks do:

• fruit;
• natural yoghurt;
• a glass of milk / yoghurt;

  

• dried fruit or nuts;
• a glass of juice.

sports menu

Muscle men versus women are more developed because of increased hormone testosterone, increases muscle mass. Accordingly, the metabolism of their fast, burn more calories. It is for this reason that the male body requires more calories to make up for the costs. The difference in male and female on the menu will be 1000-3000 kcal.

Proper nutrition (menu for each day) for men on the set weight, breakfast:

• Monday: Protein omelet, bread, tea and dessert.
• Tuesday: Milk porridge with honey, cocoa and cheese sandwich.
• Wednesday: Toast with a thin layer of jam, milk porridge with butter, coffee stout with honey and milk.
• Thursday: Warm tea, milk porridge, banana.
• Friday: Eggs, ham, cheese, boiled milk glass.
• Saturday: Milk porridge, fruit and a handful of nuts.
• Sunday: Cheese pancakes and tea.

Snack:

• Monday: Fish cooked in the oven.
• Tuesday: frayed cheese with raisins.
• Wednesday: A portion of nuts.
• Thursday: Spaghetti with grated cheese.
  
• Friday: Cottage cheese with yogurt.
• Saturday: Stirred yoghurt curd without additives.
• Sunday: Noodles with vegetables, an apple, a portion of nuts.

Dinner:

• Monday: Chicken breast without skin, flesh, vegetable salad seasonal.
• TuesdaySalad of seasonal vegetables, baked potatoes in the hole, meatballs.
• Wednesday: Rice soup, salad and sour cream, chicken cutlet, bread.
• Thursday: Steamed rice, seasonal vegetables, fruit salad and a glass of yogurt.
• Friday: Rice, tea.
• SaturdaySoup broth, scrambled eggs with frozen vegetables, bread, apple.
• Sunday: Vegetable soup, baked potato with cheese in the sleeve.

Snack:

• MondayCoffee strong, toast.
• Tuesday: Boiled beans with rice.
• Wednesday: Cheese salad with seasonal vegetables, fresh juice.
• Thursday: Yogurt.
• Friday: A cup of yogurt and bread with jam.
• Saturday: Smoothies from fruit.
• Sunday: Fruit salad with yogurt without additives.

Dinner:

• Monday: Mixed with yogurt / sour cream curd.
• Tuesday: Pasta with fish sticks, juice of seasonal fruits.
• Wednesday: Scrambled eggs with cheese and vegetable warmed milk with 1 tsp honey.
• Thursday: Low-fat cottage cheese casserole, tea with lemon.
• Friday: Chopped seasonal vegetables with tofu.
• SaturdaySalad of seasonal vegetables, meat patties.
• SundayRice, baked fish, vegetable salad.

Proper nutrition (daily menu) to set the masses of women, breakfast:

• Monday: Fried eggs, coffee and milk.
• Tuesday: Milk oatmeal, a banana, a cup of yogurt.
• Wednesday: Scrambled egg whites with milk, bread, tea and dessert.
• Thursday: Buckwheat cooked in water and milk, bread and cheese.
• Friday: Porridge oats, 2 eggs, a glass of juice.
• Saturday: Cheese filled yogurt, a banana.
• Sunday: Scrambled eggs, whole grain bread with cheese and tea.

Snack:

• MondaySalad of pieces of fruit.
• Tuesday: Cottage cheese with yogurt.
• Wednesday: A banana, a cup of yogurt.
• Thursday: fruits.
  
• Friday: A glass of juice from vegetables, spoon bran.
• Saturday: Cottage cheese with a handful of dried fruit and milk.
• Sunday: Yogurt, a banana.

Dinner:

• Monday: Boiled meat turkey salad.
• Tuesday: Vegetable soup, buckwheat, fried meat sheets.
• Wednesday: Boiled rice with vegetables, chicken breast.
• Thursday: Baked potatoes, yogurt, coffee with milk.
• Friday: Home shawarma.
• Saturday: Chicken broth with egg, fillet with vegetables.
• Sunday: Cheese soup, vegetable salad with fried chicken breast on a sheet.

Snack:

• Monday: fruits.
• Tuesday: A glass of milk / yogurt.
• WednesdayApple and vegetable juice.
• Thursday: Drinking yoghurt, bread.
• Friday: Homemade desserts.
• Saturday: Banana.
• Sunday: A portion of nuts.

Dinner:

• Monday: Vegetable salad, seafood.
• Tuesday: Scrambled eggs with vegetables.
• Wednesday: Vegetable salad, beef stew.
• Thursday: Buckwheat with a slave, cooked in foil.
• Friday: Salad vegetables, seafood.
• Saturday: Green salad with avocado, vegetable juice.
• Sunday: Mashed potatoes with chicken and mushrooms in a creamy cheese sauce.

Breakfast on nutrition

1 serving = 1 fruit / berries glass.

Oatmeal with fruit or berries

Ingredients:

• Oatmeal, 70 g;
• 300 ml of water;
• 30 g of an oil;
• 10 g of sugar;
• 1 serving of fruit.

Preparation:

• pour water, salt and posaharit, fill oat flakes;
• after boiling to make the fire less and cook 7-25 minutes. to complete cooking;
• turn off the burner, add the butter and let stand 10 minutes. covered with a lid;
• add the prepared fruit after the oatmeal spread out on plates;
• you can add honey instead of sugar.

Omelet with cheese

Ingredients:

• 3 eggs;
• 30 g of grated cheese;
• 3 hours. l. milk;
• 1 h. l. butter for frying;

Preparation:

• Beat eggs and milk in a bowl.
• Add to the egg mass of seasoning and a little salt;
• on a hot pan uniformly dissolve butter over the entire surface;
• pour egg mass;
• pan must be scrolled until the mixture grab;
• cover with lid omelette and reduce heat;
• 2 min. flip;
• sprinkle with grated cheese;

lazy oatmeal

Ingredients:

• 30 g of oat flakes;
• 120 g milk / yoghurt / kefir;
• 1 serving of fruit / dried fruit / berries.

Preparation:

• Pour into a bowl of cereal;
• Pour the milk, add fruit;
  
• put in the refrigerator overnight.

dinners

Vegetable soup without zazharki chicken broth

Ingredients:

• 1 liter water;
• 40 g chicken flesh without skin;
• 10 g of bean pods;
• 35 g of cauliflower;
• 15 g carrots;
• 10 g of pepper;
• chives;

Recipe:

• pour into a pan of water, put chicken flesh, then 1/4 hour boil;
• prepare all the vegetables and cut;
• Add water and continue the process of cooking for 10-15 minutes. heating at an average temperature;
• add your favorite spices and salt;
• turn off, cover and leave to infuse for 15 minutes;
• sprinkle with green onions when applying.

Buckwheat soup with fried mushrooms

Ingredients:

• 200 g of potato, mushroom, meat;
• 100 g of red onion;
• 120 g of grated carrots;
• 70 g of buckwheat;
• fresh herbs;
• 2 bay leaves;
• 1 h. l. oil for frying.

Preparation:

• meat is put into the water, put on fire;
• clean onion, finely chopped, fry 5 min;
• Mushrooms cut into medium slices, add to the pan and fry for 15 minutes. until complete evaporation of the water;
• potatoes and carrots cleaned, cut into medium-sized cubes;
• meat extract, cool and cut into pieces;
• the broth add the carrots, potatoes, buckwheat;
• cook 15 min;
• add ready mushrooms and onions, meat, 2 bay leaves, boil 5 minutes;
• turn off the heat, let infusions of 10 minutes, add the greens.

Home shawarma

Ingredients:

• 1 thin pita;
• 200 g of finished poultry;
• 1 tomato;
• 1 cucumber;
• 1 clove of garlic;
• 100 grams of fresh cabbage;
• 2 tbsp. l. yogurt without sugar or cream sauce;
• 2 tbsp. l. low-fat sour cream / yoghurt for pickling;
• spices and salt to taste;
• 1 h. l. oil for frying.

Preparation:

• chicken meat cut and marinate in cream / yogurt and spices for 3 hours;
• garlic squeeze in natural yoghurt or sour cream, salt and pepper and left to infuse for 3 hours;
• marinated meat fry over high heat until golden brown;
• tomatoes, cucumbers, cabbage, finely chopped;
• on a sheet of lavash put garlic sauce, add the chopped cabbage, cucumber and tomato;
• top pour garlic sauce;
• pita wrap;
• reheat before eating grilled or dry frying pan.

dinners

Mashed potatoes with chicken and mushrooms in a creamy cheese sauce

For the chicken:

• 1 clove of garlic;
• 500 g of chicken flesh;
• 200 ml of the cream;
• 180 g of the cheese;
• 200 grams of mushrooms;
• 1 onion;
• 1 h. l. oil for frying.

Preparation:

• onion peel, chop and fry until golden color;
  
• add minced chicken and spices;
• toast 10 min;
• sliced ​​mushrooms slices, add the remaining ingredients, cook for 2 minutes;
• pour the cream and sprinkle with grated cheese;
• fire subtract components stirring, and after 5 min. switch off.

For mashed potatoes:

• 1 kg potato;
• salt.

Cooking method:

• cleaned and cut potatoes, add water until completely cover;
• salt, cover and cook over medium heat until tender;
• resulting broth poured into a separate container;
• potato mash with a pestle or using a blender by adding in portions broth.

Tomatoes stuffed with green beans in the oven

Ingredients:

• 4 tomatoes;
• 200 g of bean pods;
• 2 eggs;
• 16 g of grated cheese;
• greenery.

Preparation:

• Boil the beans for 15 minutes. in salted water;
• prepare tomato, cut off "cap" to remove the pulp;
• Mix eggs, cheese, spices, beans;
• the mixture was put in tomatoes;
• bake for 15 minutes. at 180 °;
• decorate with greenery.

Dessert

Cottage cheese with fruits

Ingredients:

• 160 g of low-fat cottage cheese;
• 20 g of honey;
• 100 g of berries.

Recipe:

• grind curd through a sieve;
• add honey, stir.
• put a layer of berries on bottom of the dish, and then curd mass and honey, and the top again berries;
  
• place in refrigerator for 30 minutes.

Strawberry frozen yogurt

Ingredients:

• 200 g strawberries;
• 200 g of natural yoghurt without additives;
• icing sugar to taste.

Preparation:

• mix the powder with yoghurt;
• washed and dried strawberries strung on skewers or toothpicks;
• dip berries in yogurt, put on a plate;
• send in the freezer for 20 minutes.

Banana in chocolate cups

Ingredients:

• 200 g of chocolate on any taste;
• 2-4 banana;
• for sprinkling a mixture of coconut, berries and dried fruit, nuts.

Preparation:

• posypku milled to small crumbs;
• prepared dried and cut into smaller pieces;
• broken chocolate melted in a water bath;
• Bananas cut into slices;
• toothpick or skewer to pick each circle dipped in chocolate, to pass on to a plate and cover with crumbs;
• put in a cooler for 2 hours.

Also for dessert you can consume:

• bitter chocolate;
• natural honey;
• marmalade.

Recipes for weight set

Cheese soup with vegetables

Ingredients:

• 1.5 liters of broth;
• 150-200 g soft cheese product;
• 250 grams of vegetables (broccoli, pepper, cauliflower, beans);
• greenery.

Preparation:

• broth of meat should boil on the fire;
• Pour the prepared vegetables;
• stirring the soup, cheese dissolve;
• add the necessary spices, salt;
• After cooking let stand;
• Add the greens.

Cheese soup

Ingredients:

• 1.5 liters of water;
• 250 g of potato;
• 1 onion;
• 1 grated carrots;
• 180 g of cream cheese;
• greenery.

Preparation:

• to boil water;
• throw the sliced ​​potatoes into large chunks;
• grated carrots and chopped onion fry non-stick frying pan without oil;
• when carrots will light orange, add to the soup;
• Add cheese and stir to dissolve it;
• to slow fire to minimum and simmer for 10 minutes;
• Add the greens.

Baked potatoes with meat

Ingredients:

• 500 g of meat;
• 500 g of potato;
• 1 onion;
• 150g grated carrots;
• favorite greens;
• 2 dried bay leaves.

Preparation:

• chopped meat medium pieces;
• extinguish in a pan with a high addition of 1 tbsp. water;
• peel the vegetables;
• medium cubes cut potatoes, onions - small;
• all the ingredients are ready add to the pan with the meat, cover;
• as the water boils, you can add 1 cup;
• cook 30-50 minutes.

Diet recipes

Salad "Wonderful"

Ingredients:

• 3 eggs;
• 300 g pulp chicken breast;
• 1 carrot;
• 2 avocado;
  
• 150 g salted cucumbers;
• 1 can of green peas;
• 250 g of apple;
• 180 g of natural yogurt.

Preparation:

• eggs, carrots and fillet boil, peel and cut into cubes;
• avocado and apple peel and together with pickles cut;
• with peas drain;
• Mix all ingredients, season with natural yogurt, and season with salt.

muffins

Ingredients:

• 60 g of oat flakes;
• 10 g of oat bran;
• 100 ml of water;
• 1 serving of dried fruit;
• 1 h. l. cocoa without additives;
• 1 h. l. honey;
• 0.5 hours. l. baking powder;
• ground cinnamon.

Preparation:

• grind oatmeal;
• Add oat bran, cinnamon, cocoa, baking powder;
• mix;
• heat the water, but does not boil;
• Pour the prepared mixture, mix until uniform;
• add honey and dried fruit mix;
• distribute on cups and baked in an oven for 35 minutes. at 180 °.

The principles of good nutrition are suitable for all people without exception. Menu, you can make and eat individually varied every day without harm to health and figure.

Author of the article: Diana T.

Registration of the article: Lozinski Oleg

Videos about proper nutrition

10 principles of good nutrition: