Proper diet - schedule for every day

Healthy eating rules

Organizing a proper diet is very important. Scientists have proven that adults who use high-quality products for cooking live longer and get sick much less often than others. If you are seriously concerned about your health or the diet of your loved ones, then first learn the basic rules of nutrition:

• Be sure to include protein in every meal. However, this does not mean that you should eat exclusively meat and fish all day. Dairy products, legumes or eggs are also excellent sources of protein.
• Create a routine and proper daily routine. Try to eat strictly at certain hours and do not skip lunch or dinner.
• Try to eat as little fat as possible. If you cook food in oil, then use products that contain no more than 10% fat. This rule does not apply to so-called healthy fats, which are found in avocados, nuts, and seafood.
• Eat whole grain cereals. They will have to be boiled a little longer more thoroughly, but they contain more vitamins.
• Drink mineral water. You don’t need to do any special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of foods for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of foods, and also learn how to combine them. Conventionally, all food is divided into three types. This:

• protein;
• neutral;
• starch.

Each category is absorbed by the body differently: some foods require more energy to process, while others pass almost immediately from the stomach into the intestines. In order not to put unnecessary stress on the body, the exact compatibility of products for proper nutrition is very important. The following table will help you combine ingredients. At one meal you need to eat foods from the first and second columns or from the second and third columns:

How to cook food correctly

To preserve all the beneficial substances in vegetables, it is better to fry or stew them at a temperature no higher than 60 degrees. Steaming, baking or frying at 100 degrees will help not to lose the nutritional value of meat, poultry and fish. At the same time, the process of baking a kilogram of beef tenderloin itself is long - from 60 minutes to two hours. Marinades help reduce this time. High-temperature cooking of foods with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition regimen

Even an adult on a diet should follow a reasonable diet:

1. Ideally, food should enter the body once every four hours, but if this does not happen, digestive disorders begin, ultimately leading to more serious problems.
2. The correct eating regimen is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet for weight loss

The basic rule for those who want to lose weight is that the diet must be balanced. The total calorie content of meals per day for those losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat within half an hour when you wake up. At breakfast, the body should receive approximately 25% of the daily kcal value, so the food should be dense: porridge, muesli, cheese, eggs, dairy products and fiber.
• At lunch, calories should be 50%. The plate should be filled a quarter with protein foods (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, target 25% of your calories. A good option is seafood with vegetables, cottage cheese, and lean fish dishes. Don't eat carbohydrates at night: while you sleep, they will turn into fat.
• A proper diet for weight loss cannot do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second time after lunch. Any snack should be within 100 kcal.

Correct ratio of dietary components

Eating with appetite brings joy and pleasure. Proper nutrition will help you enjoy delicious dishes and become slimmer. Experts call the main principles of such a system 4:

• fragmentation during the day;
• regularity and clear eating schedule;
• rational selection of products;
• the correct ratio of components throughout the day.

Breakfast should be rich in proteins - important building blocks for all body systems. It should also contain complex carbohydrates, which give a boost of vivacity and energy for the whole day. Thus, nutritionists recommend eating porridge, eggs, cottage cheese and other dairy products, fruits, and whole grain breads for breakfast.

It is advisable to make the second breakfast light, but rich in nutrients. Fresh seasonal fruits and fruit salads, a glass of freshly squeezed juice or kefir, and yogurt will do this role perfectly. Some people involved in mental work prefer to carry a handful of nuts in their bag for a second breakfast, which also helps as a snack.

For lunch, experts recommend eating protein, complex carbohydrates and some fat. So, lean meat or fish, salads with olive or other vegetable oil, grains and legumes are best. The afternoon snack can be made the same as the second breakfast, for example, eating fruit or yogurt.

Dinner is the most important meal of the day, since overeating at this time can quickly affect your figure in the form of extra pounds. Here it’s better to eat something light, but something that will fill you up for the whole evening and won’t make you walk in circles near the refrigerator, feeling a strong desire to eat something harmful. Lean meats, vegetable dishes, and salads are suitable.

Important! It must be remembered that in addition to diet, food combinations play a huge role in food. At first you will have to look at specially designed tables, but after a few days you will remember what goes well with each other, and which foods are best separated for different meals.

Meal times with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to create a schedule where you can schedule proper nutrition hourly:

1. Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast so as not to feel hungry longer. Be sure to make your proper breakfast tastier; add fruits, berries, and honey to regular cereals.
2. It is advisable to have lunch around 12 o'clock, and the diet should include all types of foods: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Avoid fast food packages, crackers, chips and fast food.
3. It is better to have dinner around 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Prepare lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

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Afternoon snack (16 - 17 hours)

At 16 - 17 hours it is time for carbohydrate food - the insulin level is maximum. Now the best choice would be: - fruits or fruit salad, - dried fruits, - some nuts, - 30g of dark chocolate (cocoa content - at least 70%). Cocoa beans are a source of antioxidants and flavonoids, which reduce the risk of cardiovascular disease. It is for an afternoon snack (and not for breakfast, as many girls who watch their figure do), 1 - 2 times a week, that you can indulge in dessert. Do not deny yourself sweets at all - severe restrictions will only lead to breakdowns. The main thing is to observe moderation in everything. It is better to give up snacks rich in saturated fats, cookies, pastries and biscuits, and switch to light desserts. One serving of low-calorie dessert contains about 120 kcal. For example, coffee or berry mousse, yogurt cake, fruit in jelly are suitable.

Intervals between meals

Snacking is an important part of a healthy diet. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks from eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise having snacks. There are several options for nutrition that are healthy for the body:

• eat one or two fruits or a glass of berries in the morning;
• After lunch, you can have a snack with a plate of salad or a glass of smoothie;
• a quarter glass of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
• Half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or after-dinner snack.

Advantages and disadvantages of eating by the hour

Proper nutrition has its pros and cons. Among the main advantages of this system:

• the presence of a variety of foods in the diet - you can even eat some sweets without harming your figure;
• possibility of regular use at any age and for any disease;
• long-term effect of weight loss and overall health;
• digestion, blood sugar levels, the functioning of the endocrine, immune, cardiovascular and genitourinary systems are normalized, metabolism and removal of toxins are accelerated;
• guaranteed result.

And among the disadvantages is the need to adhere to a certain time for eating with proper nutrition, planning in advance and preparing dishes only from healthy and natural products, and the mandatory presence of breakfast.

As you can see, eating according to a schedule during the day is a very useful system for everyone. If you decide to follow such a diet for weight loss, you will soon notice that the extra pounds disappear quickly and almost unnoticed. Especially if you include sports and other physical activities. It is important not to skip a single meal during the day. Don't be afraid, sticking to the regime is not difficult. You quickly get used to the clockwise feeding system. And when one person in the family begins to use it for weight loss or health improvement, other members of the household often soon join him.

Healthy nutrition schedule for every day

Even if you stick to four meals a day, it is worth resorting to rational distribution of calories. If you schedule your meals correctly, your stomach will not be overloaded, and your body will gradually get used to this routine. Violating the regime is strictly prohibited even when losing weight. Even if you don’t have time to have lunch, you shouldn’t eat a double portion for dinner: it’s better to have a hearty breakfast.

A rough daily routine should look something like this:

• 8.00 – 9.00 – breakfast. You need to try to eat more carbohydrates and less protein foods.
• 12.00-14.00 – lunch. Here, on the contrary, you should protect yourself from carbohydrates and pay attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 – afternoon snack. Avoid fatty foods, flour or sweet confectionery.
• 19.00 – dinner. The menu will include low-fat fish, stewed vegetables, and fermented milk products.

Sample healthy nutrition menu

If you follow the right diet and a clear schedule, you can get your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can create a proper nutrition menu for the day, and the next day they can make small adjustments to it. A rough plan should look like this:

• In the morning, organize a hearty breakfast. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, treat yourself to seafood soup, a piece of beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad, and you can drink a glass of red wine.