Proper Nutrition – The Ultimate Guide to Healthy Eating

You have probably heard the common expression more than once: “We are what we eat.” And indeed it is. The choice of products directly affects our health. Food is a source of building materials for our cells, tissues, and organs. It provides the vital activity of the body, gives us energy, and even affects our mood. That is why proper nutrition is one of the most important conditions for a healthy lifestyle.

Who should consider transitioning to proper nutrition:

• Those who want to lose weight and get rid of excess weight
• Those who decide to embark on the path of a healthy lifestyle
• Those who work out and want to keep themselves in good physical shape
• Those who want to avoid possible health problems caused by malnutrition
• Those who already have health problems caused by malnutrition and need to follow a specific diet
• Those who want to introduce themselves and their families to healthy habits

The most common reason for switching to proper nutrition is the desire to lose weight. Most often, excess weight is the result of poor eating habits, eating disorders, unlimited consumption of high-calorie foods, and low physical activity. Moreover, being overweight is not just a matter of aesthetics and beauty. This is a matter of health and normal functioning of all organs of our body.

Of course, proper nutrition is a very broad concept that includes many aspects and points of view. We will give only general universal rules – they are suitable for almost everyone (with rare cases when there is a need to exclude a separate group of products). In the future, you can always optimize your diet based on the characteristics of your body and the experience of consuming certain products.

Stage one: Five easy steps to healthy eating

The first stage includes five simple tips that will help you take a serious step toward proper nutrition without much immersion in theoretical material. Even following these simple rules, you can lose extra pounds, clean up your food and accustom yourself to a reasonable food intake.

The division into stages will help those who have not previously adhered to the principles of proper nutrition or cannot yet afford to drastically change their diet. If you already have experience with PP or you are a strong-willed person, then you can read the article from beginning to end and immediately begin to completely change your diet.

Step 1: Remove Junk Food

The very first step that you need to take on the path to proper nutrition is to exclude the so-called “food junk” from your menu, namely:

• Sugar and sugary foods
• White pastries and white flour products
• Sausages, sausage products, semi-finished meat products
• Fast food (fries, hamburgers, snacks, etc.)
• Sweet juices, sodas, and lemonades
• Mayonnaise, ketchup, and non-natural sauces

Firstly, these are products with low nutritional value, which, in fact, do not bring any benefit to the body. Secondly, these are high-calorie foods that are very quickly deposited in fat. Thirdly, most of these products do not saturate the body, so you will constantly feel hungry and eat an extra norm of food. By clearing your diet of this food group, you have already taken a huge step towards proper nutrition and weight loss.

Step 2: Eliminate alcohol consumption

The second step involves the exclusion of another group of low-use products – alcoholic beverages. We will not now discuss the presence or absence of alcohol harm under reasonable restrictions, and even take into account the possible positive properties of red wine. When switching to a healthy diet, we recommend giving up alcohol completely, at least for the period of weight loss. Why is it better to give up alcohol:

• According to research, alcoholic beverages act on the neurons that control appetite, which causes the body to feel intensely hungry
• Even a small dose of alcohol often provokes a food breakdown, when, due to a loss of control, you begin to “sweep away” healthy and unhealthy foods in large quantities
• Alcohol retains water, so the next day on the scales you are actually guaranteed to see a “weight gain”, which is very demotivating
• Alcohol slows down the metabolism, so the process of losing weight in your body will take place at a slower rate
• Alcoholic drinks often come with snacks and snacks that add extra calories

By the way, weak alcoholic drinks cannot be attributed to high-calorie foods. 100 ml of dry red wine contains 80 kcal, and 100 ml of beer – 45 kcal (but in strong vodka there is already 230 kcal per 100 g). Therefore, there are people who allow themselves a glass of dry wine or a glass of beer once a week without compromising weight loss.

However, remember that in the first months of the transition to proper nutrition, you are the most vulnerable. Eating habits have not yet settled down and the risk of a breakdown is very high, so it is better to avoid provocative foods that “discourage” and relax. And alcohol is just one of them.

Step 3: Establish a water regimen

The third step on the path to proper nutrition is to establish a drinking regime, or, in other words, start drinking water. On the one hand, this step is very simple, but at the same time very effective for losing weight. Firstly, water is involved in almost all biochemical processes in the body, including the breakdown of fat. Secondly, water suppresses your appetite and does not allow you to eat too much. The benefits of water in the process of losing weight are invaluable, while its energy value is 0 calories.

Train yourself to drink 1.5-2 liters of water a day (that’s about 6-8 glasses of 250 ml each). At first, it will seem to you that it is unrealistic to drink such an amount of water in a day, but gradually you will be able to make it a good habit.

• Drink one glass of water upon waking up
• Drink one glass of water before meals (20 – 30 minutes before)
• Drink one glass of water before and after exercise
• Drink one glass of water 30 – 60 minutes before bed

In order not to forget to drink water, set a reminder on your phone. There are a lot of convenient mobile applications that remind you of your drinking regimen. Also, try to keep a bottle of water with you at all times (at work and at home).

Step 4: Establish a diet

The fourth step will be one of the most difficult, but also the most important at the same time. At this stage, many people stumble and either give up on the idea of ​​dietary supplements or slide into rigid diets. That is why at the first stage of the transition to proper nutrition, it is better to establish at least a diet in general. The subtleties of the distribution of proteins, carbohydrates, and fats will be considered in the following steps. So, the general diet will look like this:

• Full breakfast (07:00)
• Snack #1 (10:00)
• Lunch (13:00)
• Snack #2 (16:00)
• Dinner (19:00)
• Light snack 1 hour before bedtime (cottage cheese, etc.) (21:00)

The time is indicated conditionally, taking into account the rise at 6:00 and going to bed at 22:00. If you get up later or earlier, then adjust the time to fit your schedule.

The main basis of proper nutrition: eat every 3 hours in small portions (200-250 g). This means that you do not take long breaks between meals. You do not forget about breakfast (breakfast should be within an hour after waking up). You do not starve yourself between meals but make nutritious snacks. You forget about the rule “do not eat after 18:00”, and always have dinner. Skipping breakfasts, skimpy lunches, and canceling dinners will slow down your metabolism and have a 99% chance of leading you to an eating disorder.

At the same time, your breakfast, lunch, and dinner should be full meals, and not “coffee and cookies” or “kefir with an apple.” More details about the menu will be discussed below. But in the first stage of the transition to healthy eating, accustom yourself to at least a proper and balanced diet about every 3 hours. The break between meals should not exceed 4 hours.

Such nutrition increases metabolism and accelerates the process of losing weight, and also provides the body with the necessary energy and nutrients. You will stop being constantly hungry and stop living with the feeling that you are on a diet.

Step 5: Make it your lifestyle

If you want not just to lose weight, but to maintain the result and maintain it throughout your life, then you need to remember one more important principle of proper nutrition. Proper nutrition should be a part of your life, not a short-term stage for weight loss. Get ready to change your eating habits forever. Your body will thank you not only with a slender body but also with good health.

Many people think this way: “Now I’ll sit on proper nutrition, get rid of excess weight, and then I’ll calmly eat whatever I want. ” But this is an erroneous opinion. Weight cannot be static, it changes depending on your diet. If you balance between proper nutrition and messy eating, then you will get a weight swing. Kilograms will go away, and then gain again when returning to the previous diet.

A similar situation with diets, only here everything will be much worse. Usually, the diet is low in calories, so it is very difficult to sustain it for more than three to four weeks. During this period, you may lose 3-5 kg, but most of this lost volume is not fat, but water, which disappears when you reduce the consumption of carbohydrates, sweets, and salinity. At the same time, the body adapts to a low-calorie diet, slows down metabolism, and after returning to the usual diet, it intensively accumulates fat. As a result, after the diet, you gain even more weight than you lost before.

Universal advice for losing weight: even if some kind of fast diet seems effective to you, and even if it has already worked more than once, put it off right now. Sooner or later, you will still come to proper nutrition, but by that time you will already have health problems, a killed metabolism, and frustration from the endless swings of weight loss and weight gain. Start changing your lifestyle and eating behavior instead of going on a diet.

Stage two: Proper meal distribution and preparation

The second stage involves a more thoughtful approach to the choice of products and their distribution throughout the day. Other healthy habits are also added here that will become your good companions in the process of transitioning to proper nutrition. You can proceed to the second stage a month after the first stage, or you can immediately, as you decide to start adhering to a healthy lifestyle.

Step 6: Consume complex carbohydrates

Many people who lose weight refuse carbohydrates because they are supposedly stored in fat. However, carbohydrates are an indispensable component of our diet. It is carbohydrates that give us energy and positively affect our mood. Carbohydrates also signal to our bodies that we are full. Therefore, in no case should you exclude carbohydrates from the diet or greatly reduce their amount.

What we need to minimize in our diet is simple carbohydrates. Simple carbohydrates are quickly broken down in the body, leading to an increase in blood sugar, which then drops sharply and causes a feeling of hunger. You eat again, and unused simple carbohydrates turn into fat. With complex carbohydrates, the situation is completely different. Due to their structure, they take longer to be broken down by the body, do not cause insulin surges, and provide a feeling of satiety for a long time.

Therefore, as part of proper nutrition, preference should be given to complex carbohydrates, rather than simple ones:

• Complex carbohydrates (carbs with a low glycemic index) should form the basis of your menu. These are cereals, brown rice, durum wheat pasta, whole grain or rye bread, vegetables, root vegetables, legumes, and fruits.
• Simple carbohydrates (carbohydrates with a high glycemic index) should be minimized in your menu. Industrial sweets and white pastries, which are primarily classified as “harmful” simple carbohydrates, we excluded at the first step. But you also need to minimize foods such as for example, honey, dried fruits, white rice, non-durum wheat pasta, and some types of sweet fruits.

We will provide more information about carbohydrates further below in this article.

Step 7: Change the way you cook

This step involves the implementation of two points:

1. Exclude fried foods from the menu. Everyone has probably heard about the dangers of fried foods. Firstly, fried foods increase cholesterol and provoke the development of cardiovascular diseases. Secondly, fried foods are higher in calories and fat, which is why they are the cause of excess weight and diabetes.

Therefore, it is better not to fry the products, but to boil, stew, or bake in the oven. If at first, the boiled food will seem tasteless and insipid to you, then you can use more natural spices and seasonings. In addition, baked products in the oven are in no way inferior in taste to fried food. It is possible to fry without oil in a non-stick pan (for example, scrambled eggs).

2. Reduce heat treatment of vegetable products. In the process of cooking plant foods (in particular vegetables, fruits, and cereals), the fiber of the product is destroyed, and it is our good assistant in the process of losing weight. What are the benefits of fiber? It lowers the level of glucose in the blood, saturates for a long time, and helps in the processing of food. For example, raw carrots are a complex carbohydrate and a good source of fiber, while boiled carrots are a quick carbohydrate that raises blood sugar levels and makes you feel hungry.

Therefore, if possible, it is better to give preference to a fresh herbal product without heat treatment. But if you can’t do without cooking (for example, in the case of cereals, certain vegetables, and frozen foods), then at least do not overcook them and do not bring them to the state of “mashed potatoes” in order to preserve fiber.

Step 8: Properly distribute proteins, carbohydrates, and fats throughout the day

More details about the menu will be discussed below. Now let’s remember a few important rules that will help you correctly distribute products throughout the day so that it is good for the body and effective in terms of weight loss.

We talked about carbohydrates in the previous paragraph. Proteins are meat, fish, dairy products, eggs, and legumes. A little lower will be discussed in more detail about proteins, carbohydrates, and fats, what they are for, and which foods contain these nutrients.

Rules for your menu:

1. The best breakfast option is complex carbs (+ some protein). Therefore start accustoming yourself to morning cereals.
2. At lunch, you also need complex carbohydrates + protein + some vegetables. In principle, the standard option would be a side dish with meat or fish and a vegetable salad (or stewed vegetables).
3. As an ideal dinner, there will be poultry or fish (eggs can be) + vegetables (fresh or cooked).
4. A simple rule: from morning to evening you need to reduce the amount of carbohydrates consumed and increase the amount of proteins consumed. That is, at the beginning of the day the body needs carbohydrates for energy, at the end of the day – proteins for regenerating processes that take place at night in the body.
5. It is better not to consume fast carbohydrates and fruits after 4 pm (or in the afternoon if you have a non-standard schedule). An exception can be made for green apples.
6. You should have snacks between meals. There is no strict framework for products, but it is desirable that they include both proteins and carbohydrates.
7. After dinner, you can have a snack an hour before bedtime, so as not to feel a sudden attack of hunger when you go to bed. The ideal option is kefir or cottage cheese. It is better not to eat foods high in fat or carbohydrates at night.

Step 9: Increase physical activity

Many health problems arise from a sedentary lifestyle. Lack of physical activity causes a reduction in bone mass, muscle atrophy, weakness, a decrease in strength and endurance, and dysfunction of the spine and joints. People leading a sedentary lifestyle very often face problems such as osteochondrosis, osteoporosis, sciatica, hernia, scoliosis, and a number of cardiovascular diseases.

Therefore, one of the most important healthy habits is regular physical activity. Not necessarily it will be training in the gym or some other intense load, which has a number of restrictions, including those with excess weight. It can be regular exercises, yoga, Pilates, dancing, sports games, or cycling. The main thing is that this physical activity brings you pleasure. You can start exercising at home for at least 10-20 minutes a day.

If you have contraindications for physical education or you have a lot of excess weight (for example, you need to lose more than 30 kg), then start at least with regular walking for 30-40 minutes a day. It can be walking in the morning before work or in the evening after. You can buy a fitness bracelet and track the number of steps taken. Start with 5,000 daily steps and add 1,000 steps every week. You will feel how physical activity gives energy, strength, and vigor.

Step 10: Remove stress and lack of sleep

Sleep plays a huge role in the weight loss process. Lack of sleep releases the stress hormone cortisol, which slows down fat burning. Research confirms that when cortisol levels are high, people lose weight very slowly or not at all. Cortisol not only slows down metabolism but also provokes the accumulation of fatty tissues, especially in the abdomen.

High levels of cortisol in the blood are also affected by heavy physical exertion, psychological stress, and the consumption of drinks containing caffeine. Accordingly, to reduce the level of cortisol, it is necessary, among other things, to reduce anxiety. If there is no stress, then the production of the stress hormone cortisol also decreases, which means that the process of losing weight will go faster.

If you still doubt whether it is worth changing established habits and switching to proper nutrition, then we remind you what problems improper nutrition can lead to:

• Diabetes
• Cardiovascular diseases
• Problems of the gastrointestinal tract
• Weakened immune system and frequent colds
• Hormonal imbalance and infertility
• Kidney diseases, liver diseases, gallbladder diseases
• Dry, loose skin and hair loss

The transition to proper nutrition for many seems not only a difficult step but even unrealistic. However, if you act gradually, then step by step you can rebuild your diet, accustom your body to the right eating habits and get rid of excess weight.

Stage three: Choose carefully what foods to eat

Many come to proper nutrition late, having tried a lot of unhealthy diets or pills that promise quick and reliable results. But we immediately warn you, there is no magic diet or nutritional supplement that would allow you to lose weight in the shortest possible time and consolidate the result for a long time. You need to accustom yourself to a balanced diet if you want to permanently lose excess weight and maintain health.

Therefore, let’s figure out what foods should be the main part of your diet and how to properly compose a menu for the whole day. But first you need to understand the following concepts: proteins, fats, complex and fast carbohydrates, as well as what foods are included in each group. Indirectly, we have already touched on these concepts above, now we will dwell in more detail.

So, if we are talking about nutrition, then there are two large groups of substances:

• Macronutrients – nutrients that we need in large quantities (measured in grams). They provide the body with energy. These are proteins, fats, and carbohydrates.
• Micronutrients – useful substances that we need in smaller quantities (measured in milligrams). They play an important role in the processes of assimilation of food, and the implementation of the processes of growth, renewal, and development of the body. These are vitamins, minerals, and biologically active substances.

First of all, let’s talk about proteins, carbohydrates, and fats.

Proteins

Protein products are the building material for our bodies. This is an indispensable component that is directly involved in the processes of cell renewal and renewal. Muscles, internal organs, circulatory system, immune system, skin, hair, nails – our entire body runs on proteins. In addition, proteins are involved in metabolic processes and regulate metabolism, so the consumption of protein foods is also extremely important for weight loss.

What happens when there is a lack of protein in the diet? Firstly, muscle mass is destroyed, as a result of which metabolism decreases and the process of losing weight slows down. Secondly, with a lack of protein, our skin, hair, and nails suffer, which receive protein on a residual basis. Thirdly, the immune system is destroyed, which is why we get frequent colds.

Where to get protein from?

• Lean red meat and lean poultry
• Whitefish (great for dinner)
• Redfish (for weight loss no more than three times a week)
• Eggs (no more than two yolks a day)
• Dairy products: low-fat cottage cheese, white yogurt, milk, fermented baked milk
• Cheeses (for weight loss no more than 20 – 30g per day of fatty cheeses)
• Seafood (squid, shrimp)
• Canned fish (without oil)
• Vegetable protein: mushrooms, lentils, peas, beans, chickpeas

It is better to minimize the consumption of fatty meat (pork, fatty beef, duck, goose), and if you want to lose weight, give up fatty meat altogether. It is also better to exclude processed meat from consumption, that is, meat that has been salted, smoked, or canned. But fatty fish varieties must be consumed because they are a source of useful unsaturated fatty acids Omega-3.

If we talk about the required amount of protein, then on average you need to consume 1-1.5 g of protein per 1 kg of weight. With intensive training, 2-2.5 g of protein per 1 kg of weight.

Carbohydrates

Carbohydrates are the most important source of energy for our body. That is why a carbohydrate breakfast is the perfect option to start the day. Carbohydrates should never be excluded from food! Carbohydrate-free diets lead to muscle breakdown, so effective weight loss due to fat mass without carbohydrates will not work. It’s not for nothing that there is a popular expression among athletes: “Fat burns in the fire of carbohydrates.”

What happens when there is a lack of carbohydrates in the diet? Firstly, you will feel tired and in a bad mood, which will negatively affect both your performance and life in general. Secondly, you will feel hungry and want to eat, because it is carbohydrates that signal our body to be full. Thirdly, with a lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which will eventually slow down the process of losing weight. A decrease in the number of muscles = deterioration in the quality of the body + slow metabolism.

Where to get carbohydrates from?

• Cereals (buckwheat, oatmeal, barley, etc.)
• Rice, unpolished
• Durum wheat pasta (for weight loss no more than twice a week, only at lunch)
• Whole grain or rye bread (for weight loss no more than 1 – 2 slices per day in the morning)
• Potatoes (for weight loss no more than twice a week, only at lunch)
• Vegetables (tomatoes, cucumbers, white cabbage, bell peppers, lettuce, broccoli, cauliflower, asparagus, green beans, eggplant, zucchini, onions, celery) (pumpkin, beets, corn, and carrots no more than three times a week for weight loss)
• Fruits (for weight loss use moderately: bananas, grapes, dates, figs, and persimmons – no more than 10% of the daily calorie intake in the morning)

To lose weight, you need to reduce the amount of fast carbohydrates, not complex ones. If complex carbohydrates give long-term saturation, then simple carbohydrates are quickly absorbed into the bloodstream, and very soon you will feel hungry again. At the same time, despite the feeling of hunger, the fast carbohydrates eaten have not yet been processed, and the body already requires the next meal. Unprocessed simple carbohydrates go straight to the construction of adipose tissue.

Simple carbohydrates are foods with a high glycemic index. The glycemic index of a product is the relative measure of its effect on changes in blood sugar levels. More often than not, the sweeter and more starchy a food is, the higher its glycemic index. The cooking method also matters: the smaller the pieces and the longer the heat treatment, the higher the glycemic index.

Therefore, a number of basically harmless products, such as honey, ripe bananas, grapes, dried fruits, dates, figs, persimmons, and dark chocolate, do not help us at all in losing weight. They give fast energy but do not saturate at all and cause a feeling of hunger. Therefore, if you want to lose weight, then the amount of these products should not exceed 10% of the daily calorie intake (this is about 150-200 kcal per day).

Complex carbohydrates should make up 40-50% of your daily calorie intake.

Fats

Most people who lose weight are very wary of fats, although this is a necessary element for the normal functioning of the body. Fats normalize the work of the hormonal and nervous systems. With the help of fats, the assimilation of proteins and vitamins occurs and the absorption of useful minerals from the intestines is ensured. Also, fats are a source of energy, they saturate well. A person needs both vegetable and animal fats.

What happens when there is not enough fat in the body? Firstly, it causes a violation of the hormonal background and threatens with diseases of the reproductive system (both in men and women). Secondly, the lack of fat in the body leads to a deterioration in the condition of the skin, its elasticity and firmness are lost, and wrinkles appear. Thirdly, with a lack of fat, there is a violation of cholesterol metabolism and problems with the absorption of useful trace elements.

Where to get fats from?

• Animal fats from milk (you should not buy fat-free products, 3.5% will be optimal)
• Animal fats from meat and fish
• Vegetable fats from nuts and seeds (no more than 10 – 15g per day)
• Vegetable fats from oils, including olive, corn, sesame, pumpkin, soy, cedar, walnut oil, and grape seed oil (about 1 tablespoon daily)

With regards to animal fats from dairy products, it is not recommended to purchase low-fat products. If you are losing weight, choose foods with 3-5% fat, this is optimal for the body to get all the nutrients from dairy products. Butter and margarine during weight loss are best excluded.

The minimum daily fat intake is 0.5 g per 1 kg of body weight.

Micronutrients

Micronutrients are no less important components for our body than proteins, carbohydrates, and fats. The lack of vitamins, minerals, and biologically active substances leads not only to metabolic disorders (which prevents weight loss), but also to the development of serious diseases. For example, with a lack of calcium, bone density decreases, which causes osteoporosis and a high risk of limb fractures. Iron deficiency can lead to anemia, which is characterized by headaches, fatigue, irritability, muscle weakness, and brittle hair and nails.

That is why your menu on proper nutrition should consist of naturally nutritious foods that contain all the micronutrients necessary for our body. Below is a table of vitamins and minerals with their beneficial properties and a description of the products in which they are contained.

Table: vitamins and minerals for our bodies

Micronutrient	Where to get it?	Why is it needed?
Iron	red meat, liver, kidneys, eggs, nuts, legumes, apples, pomegranates, raisins, figs	for transporting oxygen to tissues, for metabolism, for the prevention of anemia
Calcium	milk, cottage cheese, cheeses, yogurt, sour cream, kefir, soy, spinach, cabbage	for the formation of bone tissue and strengthening of teeth, for the elasticity of muscles and blood vessels
Magnesium	broccoli, nuts, soy, brown rice, oatmeal, spinach, eggs, cocoa	for the formation of bone tissue and strengthening of teeth, for the regulation of metabolism, especially necessary for those involved in sports
Potassium	beans, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin	for muscle activity, for the prevention of diseases of the heart and blood vessels, for the normalization of metabolism
Phosphorus	milk, dairy products, meat, fish, peanuts, cereals, broccoli	to form bone tissue and strengthen teeth, to improve metabolism, to grow and restore the body
Iodine	sea ​​kale, sea fish, iodized salt, dairy products, prunes	for the normal functioning of the thyroid gland and the central nervous system
Zinc	meat and offal, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, wheat bran	for elastic and healthy skin, for wound healing, for the immune system, very important for exercising
Sodium	salt, soy sauce, cheese, bread	to maintain the water-salt balance in the body, to prevent convulsions, to preserve minerals in the blood
Selenium	seafood and sea fish, meat and offal, eggs, bran, wheat germ	to protect cells from the action of free radicals, for the normal functioning of the thyroid gland, for the development of immunity
Vitamin A	pumpkin, sweet potato, carrot, fish oil, beef liver	for good vision, immunity, the beauty of skin and hair
Vitamin C	kiwi, strawberry, citrus fruits, white cabbage, bell pepper, rosehip	for good vision, immunity, for the beauty of skin and hair
Vitamin B4	eggs, liver, wheat germ, turkey, halibut, peanuts, dried apricots, raisins, walnuts	for good memory and brain function, for carbohydrate metabolism, for regulating insulin levels
Vitamin B12	meat, fish, eggs, seaweed, tofu, milk	for the metabolism of amino acids (very important for exercising), to enhance immunity, for the maturation of red blood cells
Vitamin D	dairy products, fish oil, fish liver, caviar, egg yolk	for the development of bones and muscle tone, for the normal functioning of the thyroid gland, for the regulation of blood pressure and heartbeat
Vitamin E	sunflower and olive oil, almonds, peanuts, wheat germ	is a strong antioxidant, and has anti-inflammatory, antiplatelet, and vasodilating properties
Omega 3	mackerel, sardine, salmon, tuna, cod liver, flaxseed, olive and sesame oil, walnuts	oat bran, cereals, whole grain bread, fresh vegetables, and fruits
Cellulose	oat bran, cereals, whole grain bread, fresh vegetables and fruits	for the body’s resistance to infections, to protect the walls of blood vessels from damage is a strong antioxidant

If you adhere to the principles of proper nutrition, try to eat varied and do not exclude any groups of healthy foods from your menu, then it is safe to say that you are getting the required amount of trace elements. So in your body, there is a harmonious metabolism.

If you eat right, but exclude certain foods from your menu (for example, meat, dairy, fish, etc.), then be sure to purchase vitamin complexes to make up for the lack of substances necessary for the body. But remember that vitamins and minerals obtained through chemical reactions are much more difficult for the body to absorb than vitamins and minerals obtained biologically (that is, from natural products). Therefore, you should always give preference to natural food, and use vitamins as a supplement.

Stage four: Compile a healthy menu

After we have formulated the basic rules of healthy eating and compiled a list of products for weight loss, we can proceed to compile the menu. In fact, you can compose the menu yourself, simply relying on the tips above. But you can see the options for ready-made menus below.

The classic proper nutrition menu:

• Breakfast: porridge + simple carbohydrates + some protein
• Snack #1
• Lunch: side dish + meat + vegetables (fresh or cooked)
• Snack #2
• Dinner: lean poultry or fish + vegetables (fresh or cooked)
• 1 hour before bedtime: a glass of kefir or 150g of cottage cheese

Don’t be put off by the monotony of meals, as you can change the contents of breakfast, lunch, and dinner at least every day. For breakfast, porridge can be oatmeal, pearl barley, buckwheat, millet, or barley. For lunch, pasta, potatoes, rice, and buckwheat can serve as a side dish. Vegetable dishes can also vary: from green salads to stewed cabbage or zucchini. As for meat, those losing weight most often prefer chicken breast, but you can also eat lean beef, turkey, and fish.

Let’s give a typical example of a menu for losing weight on proper nutrition, which offers 6 meals. In general, this is a very good option for a balanced and varied menu, which has all the important micronutrients.

An example of a ready-made menu:

• Porridge with fruits, honey, and nuts
• Cottage cheese + fruits
• Buckwheat + chicken breast + steamed vegetables
• Vegetable salad with olive oil + cheese
• Lean fish + fresh or steamed vegetables
• Cottage cheese

Now let’s take a closer look at breakfast, lunch, and dinner.

Breakfast

Breakfast is, without exaggeration, the most important meal of the day. Therefore, if you are used to not having breakfast or replacing breakfast with a light snack, then it’s time to forget about this habit. Start eating a full breakfast. If you have no appetite in the morning (as you think), then you need to rebuild. Start with a small portion of your morning breakfast (a couple of spoons), gradually increasing the serving size to normal. Many people who did not have the habit of eating breakfast, after switching to proper nutrition, can no longer imagine how they managed without breakfast before.

Why is breakfast important?

• A full breakfast provides energy and starts metabolic processes in the body that help you lose weight.
• After sleep, your brain needs a full meal to maintain concentration, good memory, performance, and mental activity.
• Lack of breakfast upsets the balance and causes uncontrollable hunger in the afternoon.

Cereals are the perfect morning breakfast. Most often, the choice falls on oatmeal, but it can be any other (buckwheat, barley, barley, millet). You can alternate different types of cereals to your liking. Grains are complex carbohydrates that will provide you with energy for a long period of time. You can add milk, fruits, a handful of nuts, and seeds to cereals. Instead of fruits, you can add dried fruits (no more than 20 g) or honey (1 teaspoon). The convenience of cereals also lies in the fact that you can brew them overnight and get breakfast ready in the morning.

Ideally, add protein to breakfast, for example, one egg, a piece of cheese, and peanut butter. But if you have enough porridge for breakfast, then it’s okay. Move this protein to the time of the first snack after breakfast. For example, as a snack between breakfast and lunch, there may be cottage cheese with fruit.

As an alternative to porridge for breakfast, an omelet is suitable. But in this case, you definitely need a serving of complex carbohydrates. It can be, for example, whole grain or rye bread.

Breakfast examples:

• Oatmeal
• Porridge with fruits and nuts (or honey)
• Cheese omelet + whole grain or rye bread
• Oatmeal pancakes with fillings
• Cottage cheese + fruit or honey + a handful of nuts
• A couple of slices of bread with cheese or curd mass

Lunch

Lunch is the main meal, 30-35% of the total calorie intake should be allocated to it. Skipping lunch is still a rarer problem than skipping breakfast. Of course, the inconvenience is that lunch usually takes place at the height of the working day, but this is, in principle, a problem that can be solved. It is enough to take a container with ready-made food with you so as not to think about the diet menu in a restaurant or cafe.

If you skip lunch, then with a high probability you will wake up with a strong appetite in the evening, and it will be incredibly difficult to avoid nightly “gluts”.

Lunch examples:

• Side dish (rice, porridge, potatoes, pasta) + meat or fish + vegetable salad or steamed vegetables
• Soup with vegetables + meat or fish
• Stewed vegetables ragout + meat or fish

Lunch should consist of complex carbohydrates and proteins. Be sure to add fiber in the form of fresh or steamed vegetables. You can add eggs or cheese to your meal if you feel your lunch is low in protein, or bread if you feel your lunch is low in carbohydrates.

Dinner

There are many different myths associated with dinner. One of the most famous is the statement that for weight loss you can not eat after 18:00. Forget about this advice, in no case should you remove the last meal if we are talking about proper nutrition.

So, a full dinner should be 2.5-3 hours before bedtime so that the food has time to digest. 1 hour before bedtime, you can additionally drink a glass of kefir.

Why you shouldn’t skip dinner:

• There is a very high risk of breaking loose and eating forbidden foods before bedtime.
• Due to the feeling of hunger, there may be sleep disturbances or insomnia.
• Too much break in meals can cause metabolic disorders and catabolism (muscle breakdown).
• Often there is an unconscious desire to eat more before 18:00, which breaks the balance of nutrition.

But here you need to approach the choice of products for dinner very carefully. An ideal dinner option is lean animal protein and fiber. From lean animal protein, you can choose the following foods for dinner: chicken or turkey breast, lean fish, seafood, boiled eggs, low-fat cheeses, and cottage cheese. Animal fats in the evening are best avoided due to the heavy load on the gastrointestinal tract and difficult digestion. Both fresh vegetables and stews can act as fiber.

Dinner examples:

• Chicken breast or fish fillet + fresh or steamed vegetables
• Vegetable salad with boiled eggs
• Vegetable salad with low-fat cheese
• Cottage cheese with green apple and cinnamon
• Cottage cheese casserole (including vegetables)

If you had dinner, for example, 4 hours before bedtime, or if you were hungry before going to bed and a glass of kefir is indispensable, then cottage cheese will be a good option for the second dinner. It contains the slow protein casein, which will nourish your muscles during sleep because it is at night that regenerative processes take place in the body. If you have a fairly late dinner, then the last snack can be skipped.

Snacks

Between breakfast and lunch, as well as between lunch and dinner, you will have a snack. In principle, for a snack, you can choose any of the allowed products at your discretion. There are no strict limits and restrictions. Snacking is a meal where you can experiment. It is only desirable that the snack includes both proteins and carbohydrates.

Snack options:

• Whole grain or rye bread with cheese
• Cottage cheese + fruits
• Fruit + a handful of nuts
• Bread + a handful of dried fruits
• Vegetable or fruit smoothie
• Cottage cheese or vegetable casserole
• Vegetable salad + cheese or eggs
• Two egg omelet
• Protein cocktail

Snacks can also complement the previous meal. For example, if you didn’t manage to eat enough protein for breakfast, then the first snack can be made with protein (the same cottage cheese).

What else is important to know about losing weight with a healthy diet?

We have provided you with a structured and step-by-step guide that will help you easily embark on the path of proper nutrition, losing weight, and consolidating healthy habits. And as a bonus, get a healthy and beautiful body.

But what else is important to know about proper nutrition for weight loss? Let’s look at a number of popular questions that relate to getting rid of excess weight while on proper nutrition.

How fast can you lose weight on a healthy diet?

The rate of weight loss depends on many factors: the amount of excess weight, metabolic rate, physical activity, and genetic factors. The more your initial weight, the faster you will lose weight. For example, if your weight exceeds the norm by 30-40 kg or more, then the average rate of weight loss is usually 4-6 kg per month. If your excess weight does not exceed 10 kg, then the average rate of weight loss is 2-3 kg per month.

In the process of losing weight, there can be both stops in weight loss and small weight gains (within a couple of kilograms) from time to time. At the same time, the figure on the scales can freeze at one value for a couple of weeks or a month. This is a completely normal process. Give your body time to rebuild its biochemical processes. Continue to adhere to the principles of proper nutrition and do not turn off the intended goal. Stopping weight is a kind of milestone when the body fixes the result.

Usually in the first month of losing weight, the most significant weight loss occurs. Even in the first couple of weeks, you can lose a few pounds. However, a significant part of the departed volume in the first days of losing weight is not fat mass, but water. By reducing the consumption of sweet and salty foods and increasing water intake, excess fluid is removed from the body and swelling subsides. In the future, the weight will fall much more slowly, but already due to fat.

Losing weight with proper nutrition is supposed to be gradual, but that’s the advantage. First, weight loss comes from fat mass, not muscle mass, unlike low-calorie diets. Secondly, with a sharp weight loss, there may be problems with excess skin, which simply does not have time to tighten up (but a lot still depends on a balanced diet and genetic factors). Remember, you have not gained excess weight in one month, so you won’t be able to get rid of it quickly if we are talking about high-quality weight loss due to fat, and not due to muscle.

Should I count calories?

The law of weight loss is very simple: eat less than your body can use. The energy value of food is usually measured in calories. Therefore, to lose weight, you need to eat fewer calories than the body requires for life, in other words, you need to eat with a calorie deficit. In principle, you can create this same calorie deficit, even by eating sweets and fast food, but this is no longer about health. Your goal should be a balance between getting rid of excess fat and taking care of the body.

With a lot of excess weight, you will lose weight on proper nutrition without counting calories if you follow all the recommendations above. If you are slightly overweight (about 5 kg) and have low physical activity, then options are possible. Perhaps, in addition to proper nutrition, you will need to count calories and BJU (proteins, fats, carbohydrates), because the body gives off the last kilograms with great difficulty. As an alternative, count the calorie content of your usual menu to understand if you are not exceeding the calorie limit.

For your health and quality body, we recommend that you, first of all, adhere to the principles of proper nutrition. If you have the opportunity and desire to count calories, then this will become your additional assistant in losing weight.

Is it possible to lose weight and stop following a healthy diet?

This was discussed in more detail above (step number 5). But we emphasize once again if you want not just to lose weight, but to maintain weight, then you need to tune in not to a short-term diet on PP, but to change your eating habits. Otherwise, you will have weight jumps: first losing weight, then gaining weight again. Such weight swings eventually lead to the fact that each time it will be more and more difficult for you to lose weight.

Therefore, introduce proper nutrition into your life on an ongoing basis. Of course, it seems unrealistic to permanently exclude “sweets and harmfulness” from your diet, but everyone can minimize their amount. If the basis of your diet is the right foods, then you will not even need to be supported by fast food. Gradually, you will get used to and even love the new food. It’s just a matter of habit. Although infrequent and conscious cheat meals can be afforded by everyone.

Is it necessary to exercise to lose weight?

Losing weight (as well as gaining weight) is always dependent on nutrition, so training is not at all necessary to reduce weight. But if you want to speed up the process of losing weight, then start exercising. It is not necessary to go to the gym, it can be training at home. Start with at least 15 minutes a day in the morning or evening – even the busiest person can find a quarter of an hour for sports. There are many free weight loss videos on youtube. For those who are overweight or have joint problems, there are low-impact workouts based on regular walking.

How training helps:

• Muscle tone and body quality improvement
• Accelerates metabolism
• Prevents diseases associated with a sedentary lifestyle
• Produces endorphins – hormones of happiness
• Energy

If the prospect of training does not please you at all, you should not force yourself. But in the case of a sedentary lifestyle, it is still necessary to increase physical activity. If you sit at work and even spend your weekends in inactive mode, then the risk of developing many diseases increases significantly (this has already been written above). Therefore, walk more, arrange bike rides, or engage in outdoor games in the fresh air (for example, with children).

There is another side to the coin. Many losing weight immediately rush “breaking bad” in terms of training. They work out seven days a week, force loads, or practice ultra-intense workouts without giving rest to their body. This is also a very bad option for weight loss! You will get serious stress on your body, and as a result, you will most likely quit both training and proper nutrition. There must be a measure and balance in everything.

Ideally, your workouts should be no more than 3-4 times a week for 45-60 minutes. If it’s gentle activities like yoga, Pilates, and stretching, then the workouts can be more frequent and longer (again, listen to your body).

Is it true that for weight loss it is better to exclude milk?

Milk and dairy products contain proteins, as well as many important micronutrients (see the table above), so this is a very important group of products, the rejection of which can lead to a lack of certain substances in the body and poor health.

If you are lactose intolerant, avoid milk and certain dairy products that are high in lactose. If you notice any negative processes in the body after eating dairy products, then you can also refuse them. If you have no contraindications to the use of dairy products, then you do not need to give them up. When choosing in favor of refusing some products, focus on your body, and not on fashion trends.

Why is it easy for some to lose weight and hard for others?

Indeed, there is a group of people who, even without dietary restrictions, do not gain weight. Most often these are people with an asthenic body type. In addition, the rate of weight loss will be affected by the speed of your metabolism.

What slows your metabolism down:

• Age (the older we get, the slower our metabolism)
• An unbalanced diet with micronutrient deficiencies
• Long breaks between meals
• Low-calorie diets
• Alcohol consumption
• Passive lifestyle
• Lack of exercise
• Constant stress and lack of sleep
• Disturbances in the hormonal sphere

And if we can’t do anything with age, then all other factors are completely removable. Eating 5-6 times a day in small portions and physical activity is very good at increasing metabolism. In turn, low-calorie diets, skipping meals, the abuse of fast carbohydrates, and the lack of nutrients slow down the metabolism.

20 useful tips for losing weight on proper nutrition

1. If you think that proper nutrition takes a lot of time, then it is not. Dishes on PP are extremely easy to prepare. Porridges, boiled or baked meat, fish in the oven, fresh and stewed vegetables, cottage cheese with fruits – it does not take much time and effort to prepare such dishes.
2. Get into the habit of planning menus for the day. Use plastic containers with ready-made meals that you can take with you to work or leave at home in the refrigerator for dinner.
3. Do not keep “forbidden” products at home: sweets, soda, sausages, mayonnaise. The fewer temptations and opportunities to overeat, the better. Ask family members to support you in this at least the first couple of months of the transition to proper nutrition.
4. Even if you allowed yourself “undesirable” products or you had an unplanned “glut”, this does not mean that you are not succeeding and you need to quit everything. From the next day, return to normal eating, without hunger strikes, calorie cuts, and other punishments.
5. Gradually rebuild your family members on proper nutrition, even if they do not need to lose weight. In our time, when mortality from cancer and cardiovascular diseases is very high, a conscious approach to nutrition is simply vital for everyone. It is not necessary to do it impudently and in one day, it is better to gradually introduce good habits.
6. Try not to eat in front of the TV, computer, phone, and on the go. Take the prescribed 10-15 minutes for eating, it should be a thoughtful and conscious process with thorough chewing of food.
7. If you have started to lose weight, then at first it is better to avoid parties and events due to the large number of prohibited foods and alcohol. If you can’t avoid it in any way, then it’s better to come to the holiday well-fed, after having dinner at home with the right food.
8. Over time, taste buds change, so if at first the conditional “buckwheat with chicken breast” will seem to you a very insipid dish, then gradually you will get used to the new menu with cereals, vegetables, cottage cheese, and lean meat.
9. When buying products, always look at their composition. The tempting names “fitness muesli” or “protein bars” may actually contain sugar or sugar syrup. Such products are far from PP and are best avoided.
10. Buy dairy products only “white”, without sugar, preservatives, and other additives. Again, always read the ingredients. For taste, you can add natural fruits and nuts to cottage cheese and yogurt.
11. If you have a strong craving for sweets, then you may not be eating complex carbohydrates during the day. Remember the importance of carbohydrates for weight loss and satiety, we wrote about this above.
12. Don’t forget important foods such as nuts and seeds, which are a source of healthy vegetable fats and many other essential nutrients. You can make a ready-made dry mix from different nuts and different seeds and add it to your morning porridge daily. Nuts and seeds contain a lot of fat, so 10-15 grams per day will be enough (that’s about one teaspoon).
13. Dried fruits may well replace sweets and desserts. But if you want to lose weight, then it is advisable to eat no more than 20-30 g per day, preferably in the morning (this is about 5-6 pieces of prunes or dried apricots).
14. Sweeteners are also better not to abuse. Typically, the manufacturer indicates the allowable daily portion on the package. Ideally, it is better to refuse sweeteners altogether.
15. If you are afraid to break into forbidden foods, then keep washed green apples in front of you. In a moment of weakness, you can have a bite to eat. Apples are a very healthy and low-calorie product that is available to everyone.
16. Do not forget about the consumption of unsaturated fatty acids Omega 3, this is the most important ingredient for our health. Most of them are found in fatty fish. Please note that this is not only expensive redfish, but also, for example, mackerel and herring, which are available to almost everyone.
17. Salty and canned foods are best avoided during weight loss. They retain water and cause swelling.
18. Dress salads with vegetable oil, olive oil is especially useful. A sauce is very popular among those who lose weight, where the following ingredients are mixed: olive oil, lemon juice, French mustard, garlic, salt, and pepper to taste.
19. To interrupt the desire to eat a forbidden product, such a simple way as brushing your teeth (if it is the evening time of the day), chewing gum or drinking a glass of lemon water helps.
20. Remember that in any undertaking, and especially in losing weight, moderation, and gradualness are necessary. No need to rush into all seriousness, trying in one day to completely rebuild your eating behavior. Any change takes time.

Proper nutrition is not a temporary diet for a month. This is a restructuring of the nutrition system and a change in eating habits. Moreover, the goal of proper nutrition is not just to reduce excess weight, but also to improve the body as a whole. Don’t put off healthy lifestyle issues for later, start correcting your eating behavior today.