A complete list of all products for proper nutrition

How and where to start

It is clear that not a single list of the best products for proper nutrition and healthy weight loss can be called universal - each organism is special, and we all have individual preferences . Therefore, I recommend proceeding according to this scheme:

• studying theory;
• We make our own list of what to buy;
• We conduct an audit of household supplies, mercilessly throwing away everything prohibited (you can donate to charitable organizations if you don’t dare throw away the food);
• we save our grocery list (you can even print it out and hang it on the refrigerator);
• Let's go to the store and start shopping for the week.

It’s easy to create a personal list: write down from our article those products that you love, as well as those that are available in your region; cross out what you absolutely do not like or is not suitable for your health (allergies, intolerance); check to see if anything prohibited has been included.

After that, feel free to go shopping - now there will definitely be no harmful things or temptations in your refrigerator and on the shelves.

Nutrition plan for weight loss for a month

Proper nutrition is fundamentally different from diets in that it is completely balanced and satisfies a person’s need for nutrients and biologically active compounds.

Weight loss will occur more slowly than with express diets, but it will be fat that will be “burned”, not water.

Thanks to its gentle effect on the body, proper nutrition can be continued indefinitely and made into normal eating behavior.

The benefits of this are obvious: improved health, increased quality of life, a feeling of lightness in the body and a surge of vital energy. This method is acceptable even for breastfeeding women who have gained excess weight after giving birth.

In order for your idea of ​​switching to proper nutrition to be successfully implemented, you need to build the right strategy for the month ahead. It's best to do this in stages.

First stage. Determine the basic rules of nutrition.

The correct diet for a month is not a set of dogmas that are equal for all people. First of all, it is a healthy diet that is optimally suited for a particular organism.

Each of us has our own constitutional characteristics, chronic diseases, bad habits, level of physical activity, and established lifestyle. Therefore, a proper nutrition program for losing weight for a month should be adapted to your specific body:

Number of meals and time for each meal.

It is recommended to adhere to a five-time regimen with a break of 2-3 hours. You need to have breakfast an hour after waking up, and dinner no later than two hours before going to bed.

Calorie content of the daily diet.

If your goal is weight loss, then your calorie intake should be at 10-15%

less than their expenditure on physiological processes and activity. In this case, the energy deficit will be replenished by consuming reserve fat in the human body.

Calculate daily calorie needs DCI

(AMR) can be done using the most modern
Harris-Benedict
:

For women:

DCI = (weight (kg) × 10 + height (cm) × 6.25 – age (years) × 5 – 161) × Activity coefficient.

For men:

DCI = (weight (kg) × 10 + height (cm) × 6.25 – age (years) × 5 + 5) × Activity coefficient.

You can take the activity coefficient for calculation from the list:

• 1.2 - no or minimal physical activity;
• 1.38 – moderate training 3 times a week;
• 1.46 – moderate training 5 times a week;
• 1.55 – intensive training 5 times a week;
• 1.64 – training every day;
• 1.73 - intense training every day or 2 times a day;
• 1.9 – daily physical activity + physical work.

Amount of fluid per day.

It is generally accepted that the body needs 30-40 ml of water per 1 kg of weight. Drink only clean, non-carbonated water. Juices, soups, tea and coffee are considered food.

It is recommended to drink the first portion of water (250 ml or more according to personal experience) on an empty stomach immediately after waking up. The remaining amount should be evenly distributed throughout waking hours. Drink water separately from meals: half an hour before and no earlier than an hour after.

During active sports and hot weather, the amount of water you drink may increase slightly.

Poll: Do you have any bad eating habits?

Distribution of caloric content of dishes by meals.

This item requires adaptation to your lifestyle. The average person is most active in the first half of the day, so he should consume the bulk of his calories at this time of day.

After noon, activity decreases, and the calorie content of food decreases accordingly.

Approximately the daily calorie intake is distributed as follows: 25% is consumed for breakfast, 15% for lunch, 35% for lunch, 10% for afternoon snack and 15% for the last meal.

Make a proper nutrition plan for weight loss for a month in accordance with these rules, and this is guaranteed to bring you the desired result in the form of normalizing your weight and improving your body’s condition.

Poll: How much weight do you want to lose?

List of foods for proper nutrition

Proper, healthy food is primarily a source of energy, which is divided into 4 groups:

1. complex carbohydrates;
2. vegetable and animal proteins;
3. fats;
4. cellulose.

This also includes water, but everything is simple with it - drink only high-quality, purified water and without any additives. Let's take a closer look at the products.

Complex carbohydrates

What you probably know is that these are carbohydrates, when digested, the body receives high-quality energy (without spikes in insulin levels).

In general, carbohydrates are found in almost all foods, but the easiest way to get them is from grains (buckwheat, oatmeal, pearl barley, bulgur, brown rice, millet), legumes (peas, beans, lentils, chickpeas) and pasta made from whole grain flour or flour durum wheat varieties.

Protein (protein)

For athletes and simply active people, protein is no less important - it helps build muscle mass and feel young and vigorous. Therefore, any list of foods - for a week, month or even a day - must necessarily include a variety of protein-rich foods .

We already know which foods contain a lot of protein. The best sources of protein are eggs, fermented milk products with a minimum amount of fat (kefir, cottage cheese, yogurt from a slow cooker with low-fat milk), lean meat (chicken, turkey, rabbit, veal), seafood and fish. By-products - liver, hearts - will also not hurt.

Fats

When deciding what to eat for weight loss, often those individuals who want to lose weight, at best, cut down on fats, and at worst, ignore them altogether. This is fundamentally wrong, and with a long-term exclusion of fats, you can not only see how the condition of your hair, nails, and skin deteriorates, but also significantly undermine your health. Especially for women - without fat, the female hormonal system cannot function normally .

Nutritionists advise getting high-quality fats from unrefined vegetable oils, nuts and seeds, and fatty sea fish. For example, chia seeds are good - with a calorie content of 512 kcal, they contain 31 g of healthy fats!

Cellulose

The role of fiber is important both in a healthy lifestyle and when losing weight - it promotes long-term satiety, improves the functioning of the gastrointestinal tract and does a lot more so that we can enjoy life to the fullest.

The best sources of fiber are fresh vegetables, fruits and berries, herbs, dried fruits.

Remember! Your daily list of foods for proper nutrition must include all groups!

Vegetables and herbs, fruits, berries and dried fruits

Diet for losing weight on the stomach and sides. Diet menu

Content:

To lose weight, you need to exercise and eat high-quality, healthy foods. But losing weight in the abdomen and sides is not an easy task; these places are the most problematic and difficult to correct. And a special diet will help reduce the volume, allowing you to eat with virtually no restrictions and with health benefits.

Have you noticed that the problem of fat deposits on the stomach and sides is more relevant for women than for men? Representatives of the stronger half of humanity rarely have a sagging stomach or sides that stick out from their pants. The exceptions are men who do not monitor their diet at all, eat fast food, soda, love beer and lead a sedentary lifestyle.

So, women develop deposits even without an addiction to beer and hamburgers. And this feature is associated with reproductive function. Nature made sure that the expectant mother had small reserves of fat necessary to carry a child during famine. Moreover, the layer of fat serves as protection for the unborn baby.

But while maintaining your body in tone, the stomach remains flat even in older women. However, the situation is changed by various factors that influence the appearance of excess weight and body fat:

• Poor nutrition. First of all, eating sugar and flour products provokes the growth of adipose tissue. But even if you give up these products, as well as fast foods, if the ratio of fats, proteins and carbohydrates is incorrect, the body begins to make reserves. Therefore, you cannot completely give up even carbohydrates.
• Stress. Nervous stress provokes the production of cortisol, the stress hormone. And it instructs the body to store fats in reserve. And if you often experience stress while eating right, avoiding the appearance of sides and belly will be problematic.
• Sedentary lifestyle. Reducing activity almost guarantees weight gain. This is due to decreased metabolism and poor digestion. If you have a sedentary job, set aside 2-3 days a week to go to the gym. 1-2 hours of intense training is enough to keep your body in good shape and reduce the risk of obesity.
• Hormonal imbalance. Diseases of the endocrine system lead to malfunctions in many body systems. And the growth of adipose tissue on the abdomen and sides is one of the consequences of thyroid disease and hormonal imbalance. At the same time, losing weight is very difficult even if you follow a strict diet and intense exercise.
• Age. The older the person, the worse the metabolism. For this reason, it is much easier to gain weight after 30 years of age than in your 20s.

One of the common problems is a large volume of the abdomen and sides with normal weight. In this case, the main emphasis is on physical activity to speed up the weight loss process.

To lose weight in the abdomen and sides, you first need to eliminate the cause of weight gain. If you have problems with endocrinology, then be sure to undergo treatment. If your thyroid gland is functioning normally, eliminate other factors that cause weight gain:

• Eat often, but in small portions. A strict diet and hunger strikes will do more harm than good.
• Avoid sweets, soda and flour products.
• Increase your physical activity. If you don't have time to go to the gym, do aerobics, yoga, or take a walk at home in the evenings.
• Even ordinary stairs will do.
• Maintain a drinking regime by drinking at least 1.5 liters of clean water per day. In summer, the body needs more - at least 2 liters per day.
• Avoid salt or reduce your intake. It’s unusual and tasteless only for the first 5-7 days, then you will get used to the new taste of food and it will seem more pleasant to you.
• Watch your calories. Buy a kitchen scale, weigh each food you eat and record it in a food journal. This will help you calculate the amount of calories you are taking in and adjust them to be a little less than normal.

To create a menu for losing weight on your stomach and sides, you need to choose a menu that includes healthy foods with low calorie content. The diet should include:

• vegetables are mandatory foods that can be eaten in almost unlimited quantities (with the exception of potatoes);
• fruits are a source of glucose, especially necessary when completely abstaining from sugar;
• meat - buy only low-fat varieties: chicken breast, rabbit, veal, beef, fish;
• cereals - give preference to buckwheat, rice, millet, lentils, chickpeas;
• vegetable oils – olive and flaxseed oils have particular benefits for the body;
• fermented milk products - be sure to buy kefir, natural yogurt and cottage cheese.

When creating a menu, take into account the ability of some foods to improve metabolism and remove excess fat from the body. With them you will quickly achieve a beautiful waist. These products include:

• cucumbers;
• grapefruit;
• avocado;
• cabbage;
• legumes;
• mustard;
• seasonings (pepper, horseradish);

Some foods need to be completely excluded from the diet to speed up the elimination of excess fat deposits. These include:

• sweets and sugar;
• flour products;
• sausages, canned food, smoked products;
• fried and highly salted foods;
• alcohol;
• mayonnaise, ketchup;
• boxed juices.

The listed products are the enemies of a beautiful figure, so if you refuse them, fat will begin to disappear from the sides and abdomen.

There are a huge number of diets for losing weight. When choosing, you should take into account your goals - the faster you need to lose weight, the stricter the nutrition system. If we talk about a proper diet that is not harmful to health, then it has several components:

• Small portions - the size of each should not exceed 250 g.
• Fractional meals - there should be 3 full meals and 2 snacks per day.
• Temperature – food should be warm.
• Drinking regimen - drink a glass of warm water every morning, then throughout the day 30 minutes before meals and an hour after meals.
• Combine foods correctly - meat with vegetables, cereals with vegetables. But cereals and meat do not go well together.

Top 10 products for weight loss

From all this variety, I would like to highlight 10 products that are simply ideal for both weight loss and weight loss:

1. ginger is both tasty and healthy, and also has a slight fat-burning effect;
2. grapefruit - vitamins, cholesterol protection, minimum calories;
3. oatmeal satiates for a long time and easily replenishes the lack of carbohydrates. A serving of cooked oatmeal does not contain many calories;
4. buckwheat - similar in properties to oatmeal;
5. apples, raspberries, blueberries - tasty, low-calorie and very rich in vitamins;
6. low-fat cottage cheese is an ideal source of protein and many useful micro- and macroelements;
7. lean sea fish;
8. chicken fillet;
9. cabbage, including sea cabbage, contains so few calories and so many useful substances that everyone should include it in their list of foods for weight loss or simply maintaining weight.
10. dill, parsley, lettuce and any other greens are useful both as a source of vitamins, fiber, and as simply a great way to make any food tastier.

We could also include green tea in the top 10 - its qualities are very useful for those losing weight, but only without honey, sugar or other sweeteners.

Proper nutrition program for weight loss for a month

A proper nutrition diet for a month begins with clearly indicating the hours of food intake. You should start from the time of awakening.

1. Wake-up time: lark - 06:00; owl - 09:00.
2. Breakfast: lark - 07:00; owl - 10:00.
3. Light lunch: lark - 10:00; owl - 13:00.
4. Lunch: lark - 13:00; owl - 15:00.
5. Afternoon snack: lark - 16:00; owl - 17:00.
6. Dinner: lark - 19:00; owl - 20:00.
7. Bedtime: lark - 22:00; owl - 00:00.

The weekly menu must be prepared in advance and go to the grocery store with a ready list. This will help you avoid spontaneous unnecessary purchases of products that do not correspond to proper nutrition.

A healthy diet for the month is compiled taking into account the characteristics of each meal:

Breakfast is an obligatory meal that should take place even in the absence of a strong feeling of hunger. As a rule, when establishing proper nutrition, the feeling of hunger in the morning will gradually appear. Breakfast should be nutritious and balanced. It should contain about 50% of the daily carbohydrate intake, 30% protein and 20% fat.

Lunch and afternoon tea are snacks rather than main meals. They help you “survive” until lunch or dinner. This can be a fruit, a small tray of berries, fresh or stewed vegetables, nuts or dried fruits in a portion of no more than 30 g.

Lunch should be hearty, consisting of a balanced combination of protein and vegetables. Be mindful of your portion size and don't overeat.

dinner consist mostly of easily digestible protein products. The body does not need carbohydrates at the end of the day, but proteins are necessary for the regeneration of cells and tissues.

Be sure to take into account the caloric content of foods and do not go beyond the daily requirement.

Prohibited products

Since we're talking about sugar, it's time to move on to products that are prohibited in paragraphs.

I think each of us already knows which foods to exclude:

• everything that contains sugar. Sweets, chocolates, store-bought yoghurts with fillings, and even that delicious and healthy raspberry jam from grandma;
• flour products made from premium flour, various snacks (chips, crackers, etc.);
• everything fried in fat, smoked and salted;
• any alcohol, including beer. Even those brewed in private breweries are “natural and healthy”;
• any semi-finished products: dumplings, dumplings;
• all kinds of store-bought juices, jams and generally any preserves with vinegar, salt, sugar.

Balanced nutrition formula

If you eat according to the rules of a balanced diet, then the body will receive everything it needs to set its resources in motion. The BZHU norm 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 lose extra pounds, the percentage of fats and proteins will be reduced, and carbohydrates, in turn, will be increased, but with the conditions for consuming “long-term” carbohydrates. And in order to gain muscle mass, they increase the supply of protein products.

Let's consider the ratio of BZHU for the purpose of losing weight. In percentage terms, the formula will look like this:

• B: 20% - F: 15% - U: 65%.

In the case of a no-carbohydrate diet, it’s like this:

• B: 65% - F: 15%, U: 20%.

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

Balanced diet: proteins, fats, carbohydrates

Nutritionists say that during a non-carbohydrate diet, carbohydrates should be consumed based 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 norm 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 create a daily menu, which will allow you to calculate the amount of BZHU, and, accordingly, the calories involved with them, in numbers.

For example, a person weighs 80 kilograms, which means he should eat:

By sticking to this amount of BJU consumption, you can achieve your goal and part with excess volumes.

The role of protein in a balanced diet

Protein/protein is a building element 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 functioning of the hormonal system, and 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 it. This organic substance 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.

Rules of consumption per B/1 kilogram of weight.

1. For people leading a passive lifestyle, 1 g/1 kg will be enough.
2. With an active lifestyle and playing light sports, 1.2 g/1 kg is required.
3. 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 requires for the functioning of the body. Men require more protein foods than women due to their active metabolism.

Disadvantages in case of deficiency:

• apathy, powerlessness, fatigue;
• muscle atrophy, loss of muscle tissue;
• failure of the hormonal system;
• hair and tooth loss;
• developmental inhibition in children;
• craving for “fast” carbohydrates, dependence on them (chocolates, cheesecakes, sausage sandwiches, etc.);
• violation of the structure of the skin.

Protein in the diet makes you feel fuller for a longer period. 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 and its interaction with glucose. Visually preserves the aesthetic picture of appearance, since in its absence, the muscles of the human body become flabby.

Attention!

Muscle/protein mass, unlike fat and carbohydrate mass, is much more capable of expending energy. Accordingly, the calories received per day do not turn into fat. Thus, controlling your weight becomes easy and simple. The more protein enters the body, the more intense the excess weight loss becomes.

With a list to the store

If your personal list is ready, let's go shopping!

Before doing this, I advise you to have a snack - with an empty belly, you can rush and put what you don’t need in the basket.

also better to take a specific route, trying not to go near departments with sweets , cakes, ice cream and cookies.

It is also better not to visit departments with prepared food, especially at the beginning of your journey, while you are still learning to plan your diet.

Let's read the composition! This is very important - often a product that is healthy and correct at first glance may contain various taboo additives.

Advantages and disadvantages

Tips video

I also recommend this must-watch video with advice from doctors:

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Reviews and results

This food is suitable for those who find it difficult to tolerate strict diets accompanied by a constant feeling of hunger. With fractional meals, this is impossible, and overeating is also excluded. Losing weight occurs slowly and if you stick to such a diet constantly, then the lost weight will not return. According to reviews, weight loss results are different for everyone. On average, weight loss is 4.5-5 kg ​​per month, which depends on the individual menu, physical activity and portion size.

• “... I ate 5 times a day and that was enough to prevent hunger. I made a diet for 1400-1500 kcal. Snacks consisted of apples, oranges, pears, grapefruit, and if you really wanted to eat, then a portion of cottage cheese with kefir. On such a diet (it can be called proper nutrition) there will be no quick weight loss, and I knew it. I joined the gym and lost 7 kilograms in six months. I tried to expand my diet and gained 1.5 kg in a month, but I really leaned on sweets and baked goods, which I missed.”
• “... The main thing for losing weight is proper nutrition and exercise. I liked that I didn’t have to starve or go on a strict diet. I didn’t lose much weight (only 3.5 kg in a month), but I didn’t restrict myself too much. My portions were 250 ml for soups, 3 spoons of cereals, a bowl of salads and 150 g of meat, fish or cottage cheese. If I wanted to eat, I increased the portion. Now I eat like this all the time: vegetable soup, chicken, boiled meat or fish, stewed vegetables, 2 slices of black bread, 3-4 loaves of bread, fruit, cottage cheese and an omelet. I alternate them throughout the day and have already gotten used to this diet. If you increase the load or reduce the portions, you can lose more weight.”

Basic principles to remember

The monthly menu for weight loss involves following simple but trouble-free rules. To activate the weight loss process, you need to regularly visit the gym.

An effective weight loss nutrition program for women is based on the following principles:

• it is necessary to monitor the calorie content of dishes;
• It is recommended to exclude fast food products from the daily menu;
• the diet is enriched with meat and fish dishes - the main sources of protein;
• the consumption of confectionery products is kept to a minimum. At the same time, it is recommended to replace high-calorie sweets with marshmallows or dietary jelly;
• the amount of fried food in the diet should also be kept to a minimum;
• It is recommended to regularly eat fruits;
• The basis of a proper nutrition program for weight loss is considered to be porridge prepared from rice, barley and oatmeal;
• It is recommended to drink herbal tea or coffee without added sugar. You can add honey to drinks made from medicinal plants;
• drink at least two liters of clean still water per day;
• Chew each piece of food thoroughly. This allows you to reduce the size of portions and prevents the heaviness in the stomach that occurs after eating.

The optimal volume of one serving should be no more than 300 grams. If you experience a sudden feeling of hunger, you are allowed to drink 0.2 liters of kefir or water. In addition, you are allowed to eat a little fresh cabbage or 1 apple.

When creating a menu, you need to ensure that the calorie content per day is at least 1200 kcal. Poor nutrition poses a greater danger to the body.

A calorie deficit can provoke exacerbation of chronic diseases, a sharp deterioration in condition, excessive loss of strength, and decreased performance.

Baked chicken breast with vegetables

One of the dishes with proper nutrition is chicken breast with vegetables. You will need the following ingredients:

• 150 grams of chicken breast;
• 50 grams of onions;
• 80 grams of potatoes;
• 0.1 kg of tomatoes.

The step-by-step sequence of preparing the dish is as follows:

1. You need to peel the vegetables and cut them into small slices. At the same time, chop the onion into half rings.
2. The chicken breast should be thoroughly washed and dried.
3. First, potatoes and tomatoes are placed on the foil, the next layer will be onion half rings.
4. Spread the chicken breast evenly on top.

Casserole with vegetables should be cooked at 170 degrees for 30 minutes. Ready meat is served with buckwheat porridge, boiled rice, and vegetables as a separate, independent dish.