Product compatibility chart for proper nutrition - the secret to health and a slim figure

Hello, dear readers of my blog! While studying information about proper nutrition, I repeatedly came across the concept of “Food compatibility chart for proper nutrition.” I decided to familiarize myself with the basics of separate nutrition, understand food groups and learn how to combine them.

General information

In order for the body to function correctly, and for a person to feel vigorous and healthy, he needs to eat right. Currently, there are a very large number of different diets aimed at losing weight and improving the health of the body. But no matter how “miraculous” the diet is, its effect and results are short-lived. Once a person returns to a normal diet, they very quickly lose these results. In order to feel good and at the same time remain slim forever, you must follow certain nutritional rules. These rules are not that difficult to follow. The main thing is to clearly know the basics and principles of proper nutrition and adhere to them. What are the principles of proper nutrition, how to make them perceived as a way of life, and what to eat to eat right will be discussed in the article below.

How to choose the right diet

The calorie table alone cannot provide proper nutrition. In the interests of health, it is imperative to choose foods avoiding simple carbohydrates and giving preference to complex ones (berries, vegetables, fruits) with a low glycemic index. The glucose they contain is broken down relatively slowly and enters the blood over a long period of time, which allows it to maintain its optimal level.

The overall rating of products consists of glycemic index values, fat and carbohydrate content, and calorie content. It is expressed in points from 0 to 10, clearly demonstrating the recommended frequency of use and effectiveness in weight loss. Nutritional value is a separate indicator, depending on the amount of minerals, vitamins, photocells and antioxidants included in the composition (excluding fats and proteins). It ranges from 0 to 100 units.

A proper diet throughout the day (breakfast is especially important) will provide the necessary well-being and prevent the development of obesity, diabetes and heart disease.

What is proper nutrition?

Human life is impossible without food. And in order to maintain health, the diet must be correct and balanced. After all, harm to the body can be caused not only by poor quality, but also by unhealthy food.

However, it is difficult to find a clear definition of what proper nutrition is and what its basic principles are. Indeed, in many sources, different experts formulate them in their own way. But the most complete definition is as follows: proper nutrition (PN) is a balanced diet that includes high-quality and natural products that provide the body with everything it needs and are beneficial for it. As evidenced by Wikipedia and other sources, such nutrition helps prevent disease and promote health.

One of the most famous adherents of PP is the American Herbert Shelton, who studied this topic and defended the idea that the body needs exclusively natural products. In addition, Shelton wrote a lot about how useful separate nutrition , the essence of which is the separate consumption of foods that, according to adherents of this theory, are incompatible.

Thus, protein foods cannot be combined with carbohydrate foods, fats should not be combined with proteins, etc. This theory is still very popular among modern nutritionists. However, some experts argue that it is not so much the separate diet that is beneficial, but rather the healthy food diet that this method provides.

Nutritional Features

The principle of separate nutrition is based on a system of food consumption in which almost all products can be used, without simultaneously consuming incompatible types.

The principle of separate nutrition is based on the correct combination of products.

These include proteins and carbohydrates, since their digestion requires different environments (acidic and alkaline). In addition, proteins and carbohydrates are digested at different rates and differ in composition.

PP Rules

Those who are interested in where to start with proper nutrition should realize that such a practice involves following a number of rules. Therefore, before creating a healthy menu, you need to get acquainted with the theory. There are important rules for beginners that define the basics of proper nutrition.

• Food is primarily the basis of life; it provides the body with energy. This is its main purpose, and only then food is a ritual and pleasure for a person.
• In order to switch to PP, motivation is very important. This should not only be a desire to lose weight, but also the realization that a proper diet will help slow down the aging process, prevent a large number of dangerous diseases, and improve cognitive abilities.
• Understanding that proper nutrition is the key to health, a person must also realize that such a system does not allow compromises. You need to give up junk food completely, not just for a while. The importance of this principle is undeniable, as is the transition to the correct methods of cooking - food needs to be baked, stewed and boiled.
• It is very important to verify the information. On the Internet you can find a wide variety of advice about PN and recommendations on what you can and cannot eat for those who are planning to switch to a healthy diet. But it is important to understand that not all articles and not every website contain verified and adequate information. Therefore, it is very important to seek professional advice from doctors, scientific documentaries and other authoritative sources from which you can and should draw information. It is equally important to read reviews and adequately evaluate the recommendations given by those who practice PP.

More detailed information about the principles of PP can be found in any thematic presentation or report. There are also special video courses that will help you learn more about this system.

Other numbers

In addition to calorie content, foods have such an indicator as the glycemic index. It shows the degree of increase in blood sugar levels and, accordingly, the insulin response of the pancreas. Products with a high index are harmful, and for diabetics they are simply dangerous. An index of more than 50 is considered high, a low index is from 10 to 40, and in between are products with an average index.

The nutritional value of food depends on the protein content, which should be about one and a half to two grams per kilo of our weight per day. Most of it (from 60% and above) must be “extracted” by the body from plant products. Therefore, down with butter and margarine!

For those who choose proper nutrition, the table will help with the necessary information. For example, seafood and fish are excellent sources of lean protein. But not everyone loves them... But what can’t you do for a thin waist!

How to create a healthy nutrition menu

To make the transition to a healthy lifestyle and nutrition easier, you need to create an approximate menu of proper nutrition for a certain period of time. It’s not difficult to create an approximate daily menu for several days in advance if you use PP recipes and clearly understand what this “diet” is.

The PP system provides that the menu for any period of time - daily, weekly, monthly - is compiled in accordance with the basic rules of proper nutrition:

• The value of products is calculated according to the ratio of calories, carbohydrates, proteins and fats. The options may vary, but this consistency must be taken into account.
• You need to eat often. However, the serving size should be small.
• The science of dietetics, which studies proper nutrition, stipulates that a person should eat a balanced and varied diet. The combination of products should be such as to ensure good digestibility (principles can be found in the corresponding table).
• Variety is very important to ensure that the body receives all the necessary components. This principle is important for both schoolchildren and adults. In addition, a varied menu helps you adapt to adherence to such principles without breaking down halfway.
• Drinking regime is no less important. You should drink at least 2 liters of water per day. A person notices the benefits of sufficient consumption of clean water very quickly, as it helps speed up metabolic processes and helps prevent dehydration.

By following these laws, a person very soon notices positive changes in both health and appearance.

To create a menu and determine your optimal daily caloric intake, it is important to consider some important factors. First of all, the diet should be balanced. That is, the calorie content of food should correspond to how much energy a person expends. The total daily calorie intake also depends on what goals he is pursuing - whether he is trying to lose weight to remove belly fat and improve his figure, or trying to keep himself in optimal shape.

Men consume more calories per day than women: if the calorie norm for women is about 2200 per day, then for men it is 2600-2800 kcal. Athletes who have a busy physical activity schedule can increase their caloric intake by about one and a half times.

However, the essence of PN is not only to adhere to calorie standards, but also to include healthy foods in the diet.

Basic principles of proper nutrition

Proper nutrition is not a rigid, exhausting diet that you can start any day and quit any day. It's a way of life. Healthy. But overgrown with misconceptions and misconceptions. Despite them, eating right can be tasty, varied and simple. Try to start sticking to these simple principles, and your body will thank you.

• Eat fruits and vegetables as often as possible.

Many of the fruits, of course, are very high in calories, such as bananas, juicy mangoes and sweet persimmons. But you shouldn’t exclude them from your diet; they contain a large number of elements important for our body. Eat them in moderation. But everyone’s favorite apples and oranges are absolutely harmless in any quantity. You can also include berries in your diet: strawberries, blueberries, blueberries, raspberries.

Vegetables are the basis of a proper and balanced diet. Eat these healthiest gifts of nature, alternating different colors. The menu should include red, yellow, and orange vegetables. The important part is the combination of foods with proper nutrition. To lose weight, fortunately, you don’t need to bother with combinations of fruits and vegetables. Eat, enjoy the taste and lose weight!

• Drink plenty of water

The norm is 2 liters per day. You need to drink clean drinking water. Give up your favorite sugary carbonated drinks. They contain a lot of sugar. And ordinary water not only improves the functioning of the gastrointestinal tract, but also has a beneficial effect on the skin.

• Minimize the consumption of sweet products (cookies, cakes, sweets)

Naturally, you cannot categorically refuse sweets. After all, this not only adversely affects our mood, but also reduces brain activity. But you should forget about eating something tasty every day. If such a refusal of sweets is a rather difficult task for you, you can treat yourself to PP cakes without sugar, fat, or harmful cream. Believe me, they are very tasty too.

• Eat porridge for breakfast

It is best to prepare a breakfast of oatmeal with bananas, raisins or apples. Another great option is rice porridge with honey or buckwheat with carrots. These simple and healthy meals keep us energized until lunchtime.

• Move more

This is especially true for those whose work requires them to sit in a chair 24/7. Remember to get up from your desk and move regularly. Skip a few stops on your way home or on your way to work to walk. On weekends, you can go to the pool, go to the gym, do yoga, just run in the park and play with your dog and children. If you don’t like sports, visiting nightclubs where you’ll dance until you drop is also a great option!

• Focus on food while eating

You should not watch TV, read, talk, or use gadgets. Thus, you distract the brain, and it will not be able to understand that there is already enough food - this is psychological hunger. You will continue to eat, even if you are already full, while hanging out on your smartphone.

• Replace products.

Instead of high-calorie and unhealthy foods, your refrigerator should have no less tasty, but healthy ones. If you find it difficult to give up meat, fatty pork can be replaced with beef or chicken. Instead of sunflower oil, start using olive oil. Replace sweet puddings with yoghurts made from natural products. Honey is a great substitute for sugar! You can find an excellent replacement for everything. It will be hard for you at first, but soon you and your body will get used to it. After all, this is all for the benefit of health.

• Eliminate bad habits

Naturally, no one is asking you to give up alcohol completely (although that is a great idea). Moderation is important in everything. Remember that alcohol contains huge amounts of sugar. Make it a rule to drink no more than one glass of wine during a feast. Don't forget that alcohol also stimulates your appetite!

• Reduce portions

The best way to stay in shape is to start eating only half the portion of food that you are used to.

• Never go shopping on an empty stomach

Decided to buy groceries, but haven’t eaten for 4 hours? Don't go to the store! You are hungry and all foods (healthy and not so healthy) will turn out to be charmingly appetizing to you. And you will buy them, even if you convince yourself that you don’t. You need to focus on plant-based foods and, of course, not forget about meat and fish. (You will find a list of products for proper nutrition and weight loss in the next paragraph).

• Add variety to your menu

Don't stop at a certain choice of dishes, you need to always invent and implement new recipes. If you eat porridge for breakfast today, then spinach with chicken tomorrow, and the next day make a light salad from your favorite fresh vegetables. And don’t forget about the compatibility of foods for proper nutrition - you shouldn’t eat several types of meat at once, eating everything with bread.

• Keep track of calories

To stay in shape, you need to eat no more than 1200 calories per day, and to lose weight - 800 calories.

• Always stay a little hungry

Everyone knows this popular advice: you need to get up from the table with a slight feeling of hunger. But we often overeat and then suffer from heaviness in the stomach, heartburn, and stomach pain. Listen to your body. It will be much easier for your body to digest the food you eat if there is a reasonable amount of it. And all this will only be beneficial.

• Monitor your psychological state

All diseases are caused by nerves. All disruptions in the body are caused by nerves. Even extra pounds are due to nerves. People who believe that stress can help you lose weight are mistaken. When a person experiences severe psychological discomfort, he loses vital energy, nutrients, and depletes all systems of his body. Yes, of course, sometimes people lose weight because of this. But at what cost?

And everything soon returns, even in larger sizes. So take care of yourself. Set aside an hour or two of free time every day - take an aromatic bath, go for a massage, listen to your favorite music, take a walk in nature, take up a hobby. In short, do what your heart desires.

How to cook healthy food?

The “formula” of proper nutrition is actually simple: you don’t need to buy expensive products, just choose fresh and natural ones. The most important thing is how exactly they will be prepared and consumed.

Cooking methods

When preparing breakfast, lunch, dinner, it is necessary to properly process the food thermally. After all, with prolonged processing, the benefits of the product are lost. Therefore, it is necessary to choose dishes that require minimal heat treatment. For example, you can prepare porridge for breakfast by bringing whole grains to a boil and leaving it to steep for a while.

Fried foods are also best kept to a minimum, and ideally completely eliminated. After all, any fried dish is more harmful than beneficial. Such food is harmful to the stomach and, moreover, contains a lot of fat and carcinogens. For lunch, instead of fried food, you should cook stewed food or buy a double boiler in which you can cook an ideal lunch or dinner for PP. Numerous options for such dishes will help make the menu varied.

Thus, the basic rules for preparing dishes on a balanced diet menu are as follows: food needs to be boiled, stewed, baked, steamed.

Product selection

When creating a healthy diet, it is necessary to include foods from all food groups. This will provide the body with everything it needs and prevent deficiency of minerals and vitamins . It is better to write down an approximate diet, as at first this will simplify the process of buying groceries and help ensure a varied diet. Later, meal planning will become a habit, and a weekly meal plan will make grocery shopping and menu planning easier.

A nutritious, healthy diet must include:

• whole grain porridge, whole grain bread;
• legumes;
• lean meat;
• fish;
• vegetables, fruits, herbs;
• dairy products;
• eggs;
• vegetable oils;
• nuts, seeds.

The so-called food pyramid will help you correctly formulate a menu in quantitative terms.

Diets based on a separate nutrition system

A decrease in body weight is considered a regularity. Different diets have been created, especially for the female half.

People often resort to the “90 day” diet. Cyclical five-day courses are conducted.

The following days are distinguished:

• protein;
• starchy;
• carbohydrate;
• vitamin. Eat fruits;
• unloading.

Five-day cycles are repeated without taking breaks.

The dishes are easy to prepare. The food is varied, tasty, and inexpensive.

The 90 Day Diet is easy to follow. Additionally include physical exercise.

For pregnant women and breastfeeding women, with diseases of the gastrointestinal tract and excretory system, the diet can be harmful.

Features of eating

When following the principles of PP, the timing of meals is also very important. The daily routine must be designed so that you eat at approximately the same time, eat little and often.

• This scheme includes a compulsory breakfast. In the morning, a person’s metabolism is especially active, so for breakfast you can eat foods rich in complex carbohydrates or protein dishes. As an example, in the morning you can prepare an omelette with vegetables, porridge with dried fruits, yogurt with fruits, etc. A proper breakfast is the key to health and well-being.
• For lunch, such a “diet” involves the consumption of protein dishes - meat or fish with stewed vegetables or salads of herbs and seasonal vegetables. For lunch, a light soup will also be useful.
• For dinner, it is best to eat greens, stewed vegetables, and boiled fish.
• In general, the PP program should be designed so that fresh vegetables and fruits are present on the table every day. True, it is better to eat fruits not late in the day.
• It is very important to practice fractional meals. Dietetics confirms that the best option is to eat 5-6 times a day. At the same time, portions should be small and snacks should be healthy. For lunch or an afternoon snack, you can eat a piece of fruit, a small portion of yogurt, and a few nuts. Before going to bed, you can eat an apple or drink a little kefir.

Such a “schedule” will help normalize metabolic processes and ensure the correct approach to nutrition - a person will not feel very hungry between meals. In addition, split meals will help normalize sleep, restore the normal state of the nervous system, and improve physical health.

Drinking regime

A reminder for those who live by the principle of “losing weight by eating right” or simply decided to change their eating habits for the better, also contains recommendations on the drinking regime.

First of all, it is important to stay hydrated, as thirst is very easy to confuse with hunger. Nutritionists often always give advice that you need to drink as much as possible. But in this case we are talking about the consumption of clean water. You should always drink slowly, in small sips and often. If you read the advice of nutritionists, they also mention water with a small amount of lemon juice - they are advised to drink it to improve digestion.

During the day, the body loses 2-3 liters of fluid. Therefore, fluid reserves must be restored by consuming at least 2 liters of clean water.

The ratio of BZHU in the diet

Macronutrients - proteins, fats, carbohydrates - must be supplied to the body in quantities that are optimal for it. Their balance is an important factor in a healthy diet.

• Fats are important for the normal functioning of the nervous system, ensuring the synthesis of hormones and the optimal amount of vitamins. It is important that three quarters of the fats in the diet are vegetable, and only a quarter are animal.
• Proteins are necessary as building materials for cells, in particular muscle tissue. With a lack of protein immunity , the balance of hormones and the process of tissue repair in the body are disrupted.
• Carbohydrates are the main source of energy. They are important for nutrition both the brain and the body as a whole. Carbohydrates are divided into fast and slow. Biology explains that fast carbohydrates are very actively broken down by the body, which subsequently breaks them down into glucose and then transforms them into fat deposits. To process slow carbohydrates, the body starts complex processes that occur slowly. As a result, blood sugar levels increase gradually, and the resulting energy is consumed without causing fat deposits. Fast carbohydrates are sugar, sweets, baked goods, high-calorie desserts, which are contraindicated in obesity . Slow carbohydrates - whole grain cereals and bread, unsweetened fruits, vegetables.

As for what the daily balance of BJU should be, then per day you need to consume about 30-40% proteins, 40-50% carbohydrates, about 20% fats. You can find abstracts and presentations with other data on the Internet, but this formula is optimal.

Separate nutrition for weight loss: principles

Shelton developed a separate nutrition system to improve health. Practice has shown that normalizing the functioning of the digestive organs leads to weight loss.

The reason for getting rid of extra pounds is a change in lifestyle:

• the food consumption regime is observed. A habit develops: the body stops storing for future use;
• harmful high-calorie foods are excluded from the menu;
• vegetable consumption increases. Includes foods containing proteins. Fats are consumed to a minimum;
• the volume of the portion eaten decreases;
• sports activities are included;
• the volume of water drunk increases;
• metabolism is normalized;
• Digestion improves, weight decreases.

Results are not obtained quickly. Weight decreases gradually, about 1 kg per week is lost.

Does a balanced diet help you lose weight?

Any nutritional system for weight loss has a noticeable disadvantage: if the diet program ends and a person begins to eat as usual, his excess weight returns to him very quickly.

The essence of proper nutrition is that the diet of a person who has learned to eat right always remains that way. Accordingly, excess weight does not accumulate, since with eating behavior changed in the right direction, the balance of energy consumption and daily caloric intake is equalized, and a person consumes healthier and more natural food. As a result, the figure remains slim. And in order to lose weight, you just need to increase your activity. It will be enough to do a small set of exercises every day, include morning exercises in your daily routine, walk more, etc. Another option is to temporarily reduce the number of calories consumed and follow this diet until the person loses weight.

The diet for weight loss should be followed until the optimal weight is achieved.

Reviews from those who follow proper nutrition and photos of those who have lost weight confirm that such a scheme makes it possible to achieve significant results. If you look at any thematic forum or website, you can conclude that by switching to such a diet and adequate physical activity, you can get rid of an average of 5 kg of excess weight in a month. Of course, the basic principles cannot be violated. But this does not mean that the diet for weight loss is too strict. To ensure that losing weight with proper nutrition is not very difficult, you should adhere to some important principles.

• First of all, you need to create an optimal nutrition program for weight loss. You should build your diet and general daily schedule in such a way that it is easy to adhere to such a plan. You shouldn’t limit yourself too fanatically in everything. And after a person completes his weight loss plan, the menu can be made less strict. But it is still important to understand the importance of proper nutrition and adhere to its principles.
• When losing weight, you should not starve. The list of products is quite wide - it includes meat, fish, dairy products, and other healthy foods. Those who adhere to the principles of separate nutrition need to select compatible products. Of course, it is necessary to permanently exclude forbidden dishes and products from the diet - fast food, semi-finished products, etc.
• As you lose weight, you need to slightly reduce your total daily caloric intake to create a calorie deficit for a while. A calorie table will help you create an optimal diet, which shows the number of calories that basic foods contain, as well as a table of proper nutrition. Any weight loss program for girls or men is based on this table. The food pyramid is also taken into account.
• The secrets of fast weight loss on PP also lie in the fact that food for the day should be distributed correctly, eating in small portions and often.

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.

Nutrition chart

Combination of foods for proper nutrition: table

Compatibility of product groups is shown in the table:

= don't go together;

combination is allowed;

+ good combination.

Recipes for proper nutrition

Numerous recipes with photos, which are easy to find on a variety of thematic resources, will help provide a delicious and very varied menu for the whole family. Below are examples of dishes that can be varied using your own imagination.

• When preparing breakfasts, you should use whole grains to cook a wide variety of cereals. They can be eaten with nuts or dried fruits or, if desired, with medium-fat milk. You can make an omelette from two eggs with the addition of herbs, tomatoes, and peppers. Another great dish for a morning recharge is a vegetable salad with boiled meat. For those who prefer quick breakfasts, you can eat a banana and natural yogurt. Toast lovers can make it from bran bread.
• There are even more options for lunch. For a midday meal, light vegetable soups, white fish soup, borscht or cabbage soup are suitable. For the second course, you can cook a variety of casseroles and stews in a double boiler. Baked fish with vegetables, boiled meat, vegetable salad with the addition of an egg or a small amount of low-fat cheese are also suitable. It is important to understand that even pasta or pizza may well comply with the principles of PP if these dishes are prepared correctly.
• For dinner you should cook lighter food. The ideal dish would be a steamed vegetable stew with a small piece of boiled meat or fish. Dairy lovers can dine on yogurt or kefir with some toast. You can prepare casseroles from cottage cheese and dried fruits and other interesting dishes.

Online videos and lessons with step-by-step recommendations will help you expand your knowledge about cooking PP dishes.

Products from the table

I won't tell you about products such as eggs or vegetable oil. Everything is clear here. But let’s call them generalized groups, which consist of several products at once; I propose to talk separately.

Meat, fish, poultry are proteins of animal origin and a group of the most difficult to digest foods. It is better to cook them without fat. They go well with green and non-starchy vegetables. Worse with starchy foods, incompatible with bread, cereals, potatoes. Let me remind you that you cannot drink alcohol with animal proteins.

Sample menu:

• Baked chicken with stewed carrot and cauliflower puree
• Fish cutlets with salad of iceberg leaves, arugula, radish
• Veal soup with celery, leeks, carrots

ARTICLES ON THE TOPIC:

• What is protein food, what products are they, how are they useful?
• All the nuances and rules of the alkaline diet that you need to know for proper weight loss

Pulses - this includes lentils, beans, beans, peas, soybeans. But this does not include green peas and green beans. Pulses are capricious and are well compatible with herbs and vegetables (starchy and non-starchy).

Sample menu:

• Chickpea salad with steamed pumpkin, carrots, pumpkin seed oil dressing
• Lentil cutlets with white cabbage salad, dill, olive oil dressing
• Beans stewed with cauliflower, carrots, celery

Bread, cereals, potatoes - oats, wheat, rye, buckwheat, rice, millet. Of course, potatoes, bread. Pairs well with herbs and vegetables.

Sample menu:

• Potatoes stewed with eggplants, bell peppers, carrots, onions
• Toasts with aromatic green butter (for this you need to mix butter with a fat content of at least 80% with basil, chili pepper, parsley)
• Green buckwheat with baked beet salad, garlic, sesame oil dressing

Sour fruits, tomatoes - these are grapefruits, tangerines, oranges, lemons, pineapple, cranberries, pomegranates, grapes, sour apples. Plus tomatoes, so beloved by many gourmets. They combine most successfully with vegetables, cheese, and nuts.

Sample menu:

• Smoothie made from green apples, spinach, lemon juice
• Baked apples with nuts and cinnamon
• Caprese salad

Semi-acid fruits - raspberries, strawberries, blueberries, wild strawberries, sweet apples, apricots, plums, peaches, cherries.

Sample menu:

• Freshly squeezed grapefruit and orange juice
• Fruit salad of apples, strawberries, blueberries
• Ice cream made from frozen berries, flavored with cinnamon and a dash of honey.

Sweet fruits, dried fruits - bananas, persimmons, figs, dates, raisins.

Sample menu:

• Banana, date, almond milk smoothie
• Prunes stuffed with hazelnuts and honey
• Dried fruits compote

Green and non-starchy vegetables - parsley, celery, dill, beet tops, radishes, lettuce. This also includes white cabbage, onions, green onions, eggplants, cucumbers, garlic, bell peppers, and green peas.

Sample menu:

• Salad of radishes, cucumbers, dill, white cabbage with sunflower oil dressing
• Eggplant baked with tomatoes, cheese, garnished with basil
• Soup from cabbage, celery, carrots, garlic, bell pepper

Starchy vegetables - carrots, beets, zucchini, horseradish, squash, pumpkin, cauliflower, celery root, parsley. This group of products also includes turnips, radishes, radishes, and rutabaga.

Sample menu:

• Oven-baked carrots with pumpkin, seasoned with pumpkin seeds, olive oil
• Zucchini spaghetti with pesto sauce
• Cauliflower puree soup

I would also like to say something about melon. It doesn't go with anything. It must be eaten separately, as an independent dish.

Basic principles of PP

Thus, to ensure proper nutrition for an adult or an entire family, it is necessary to adhere to basic principles. When practicing healthy eating, you need to do the following:

• Completely eliminate all processed foods, soda, fast food, confectionery, canned food, snacks and other unhealthy foods. You should not consume foods containing glutamate, sweeteners, or preservatives.
• Minimize the amount of salt in your diet.
• Prepare dishes correctly - bake, boil, stew, steam.
• Eat vegetables and fruits every day.
• Replace fast carbohydrates with slow ones.
• Consume enough protein - 1 g of protein per 1 kg of weight.
• Start the day with a glass of water at room temperature and drink at least 2 liters of clean water per day.
• Choose polyunsaturated fats - flaxseed and olive oil, seeds, avocados, nuts, fatty fish.
• Eat at least 5 times a day, with the last meal 3 hours before bedtime. Try to eat at the same time, chewing food slowly.
• Provide variety in the diet.

Simple healthy nutrition: what to include, what to leave out

The author of the popular “Conversations on Nutrition”, academician of medical sciences A. Pokrovsky, studied the influence of food on the human body for many years. The research group under his leadership found that for full life, an adult needs on average eighty grams of protein, four hundred grams of carbohydrates, eighty grams of fat, 25 grams of fiber, 2-2.5 liters of water and about 80 additional micronutrients for proper nutrition for every day .

You can create a diet based on these requirements in different ways, because the nutrients listed above are found in both healthy and dangerous foods. So that you do not get confused when forming the right food basket, we have compiled a table with harmful and healthy fruits, cereals, oils, etc.

Proper nutrition: reviews and results

Almost all reviews about proper nutrition indicate that following these principles allows you not only to lose weight, but also to significantly improve your health. Reviews from those who have lost weight, in which they describe the results for a month, confirm that with proper nutrition you can lose 4-5 kg ​​during this period. In addition, reviews from those losing weight note that switching to PP is easier than sticking to strict diets.

The negative point is that it is often difficult to buy a variety of products for a healthy menu. After all, not every store offers an abundance of such products and not every restaurant provides visitors with a menu that meets the principles of PP.

Many reviews also note the fact that adherence to the principles of PP helps improve the condition of many diseases. With this diet, digestion improves, and a number of other positive effects are also noted - acne disappears, the severity of symptoms of psoriasis , etc. Examples of such an effect of PN are quite common.

If the food pyramid and basic principles are taken into account in the process of creating a menu, such changes will certainly have a positive impact on the human condition. But it is important to take into account the individual characteristics of the body.

It is necessary to understand that proper nutrition should become a way of life, and not temporary changes. From childhood, it is necessary to instill such rules in children and teach them not only to eat rationally, but also to practice daily physical activity. Despite the fact that in modern educational institutions schoolchildren receive certain knowledge on this matter, prepare reports and messages on the topic using textbooks and a special workbook, information about a rational menu should be practically implemented at home. This will help create an adequate nutrition culture and maintain health.

Reviews

In order not to be unfounded, I suggest you read some reviews. Perhaps they will help you make a choice whether to try separate meals or not.

Olesya : By changing my diet and starting to cook using the compatibility table, I lost weight from 65 kg to 53 kg. Plus shaping twice a week. I hung a table in the kitchen and cook according to it. It’s difficult at first, but then I got used to it.

Elena : This is already the second week since I switched to separate meals. 5 kg are already gone. I decided to switch to this diet not to lose weight, but to have stomach problems. The heaviness went away, and after eating the lightness.

Alexandra : I wasn’t overweight, I ate separately. And after giving birth, everything changed. I didn’t have enough time to cook, I ate everything in a row, and gained 12 kilos. Only after 1.5 years I decided to pull myself together. With separate meals, I forgot not only the problems with the gastrointestinal tract, but also the extra pounds.

Bormenthal diet

Among the many different diets in terms of calorie content, the so-called Bormenthal diet, known in Russia since 2001, when the author’s weight loss method was created (the brand was called “Doctor Bormenthal”) is interesting and very popular. Its concept is based on a low-calorie diet combined with psychotherapeutic techniques designed to eliminate the subconscious causes of overeating. In the Bormental network of clinics existing throughout the country, each patient who comes to lose weight is treated individually.

In this case, your body type and general health condition must be taken into account. The basic principle of the diet is that almost everything is allowed! But within 1000 (maximum 1200 kcal) per day. So, anyone who wants to lose weight will have to purchase a kitchen scale and a notepad for writing down and counting calories. And the main reference material is Bormenthal’s table (menu) of proper nutrition.

It should be noted that this nutrition system does not involve increased physical activity. Therefore, Bormenthal’s table does not provide for proper nutrition for athletes.

What is this table and why is it so good? It lists not only well-known ingredients for cooking, but also a large number of common dishes for our table, which greatly simplifies the task of counting calories when cooking. After all, sometimes accurately determining their number among numerous components is a tedious and almost impossible task. But at the same time, the calorie content of absolutely everything eaten per day must be strictly taken into account, and exceeding the limit is not allowed - this is the principle of the diet. With such careful planning, a healthy eating chart can be created for a week or two, which will save time and effort.

However, the menu is very diverse - after all, there are almost no prohibited products. One important requirement is to “eat” protein (meat, eggs or fish) every day. Otherwise, with a low-calorie diet, the body will begin to replenish its reserves from its own muscles. You can eat ice cream or a piece of chocolate, but the rest of the day is within the remaining “limit” of calories. And those who are losing weight quickly lose their desire to eat chocolate...

Thus, the Bormenthal table will provide proper nutrition for weight loss by clearly demonstrating the concepts of “quality” and “quantity”.

Brocca's formula

Most likely, this formula will remind us of the outdated and recognized erroneous formula “height minus 100” for men and “height minus 110” for women.

Brocca's formula is an improved version of the same formula.

It is worth noting that the original version did not take into account height, age, or body type. Figuratively speaking, everyone was treated with the same brush.

For example, people with heavy and wide bones or men with developed muscles did not fit into the old formula at all. Women with voluminous hips or excessively large breasts were also not suitable.

For this reason, experts have improved the old Brocca formula, and now it looks quite tolerable and realistic.

Here is the same formula:

Ideal weight for a male = (height in centimeters – 100) · 1.15.

Ideal weight for females = (height in centimeters – 110) · 1.15.

Example: Ideal body weight of a woman 170 cm tall = (170 – 110) · 1.15 = 69 kg.