“My Healthy Diet” (MHRD) – a program for healthy weight loss

Author: Konstantin Magdych - fitness trainer (Rostov-on-Don) Place in the ranking of authors: 31

(become an author)
Date:
2018-07-26
Views:
35,599
Rating:
4.6

All articles by the author >>

Medals articles >>

Articles are loading...

Friends, I present to you a simple individual diet plan for weight loss, with which you can lose up to 8 kg per month without strain and stress. And this is not just a theory. Thanks to this scheme, every month my wards show the declared result, without boiled chicken breasts in containers and constant weighing and counting calories. Ready? Then put down the sandwich and let's go!

Before we start practicing, we need to have an idea of what we are eating. So, I’ll give you a brief education on nutrition, what proteins, carbohydrates and fats are and what foods belong to what. Only the most important and practically necessary.

“My Healthy Diet” (MHD) – what is it?

“My Healthy Diet” (MHD) is an application that allows you to keep a diary of your food intake and exercise. This program can be downloaded to your computer, tablet or smartphone. The compressed version can be used for free, but to access advanced tools, you need to purchase an account for a month.

You get access to the MZR via the Internet

The “My Healthy Diet” (MHD) program is a balanced weight loss method that involves:

Refusal of strict diets in favor of healthy food and its proper use.
Work on yourself and be patient. Healthy weight loss – 3-5 kilograms per month.
Studying the theoretical basis that allows you to lose weight wisely.
Maintaining nutrition records. This will allow you to control your food intake and acquire healthy habits.
Keeping training records.
Meeting like-minded people. Together it is always easier to achieve your goals.

“My Healthy Diet” (MHD) is a tool for achieving your goal.

Proper nutrition: how to calculate your diet for a week

#ProstoProSport understands how to understand how much you need to eat in order to feel normal and look good.

Nutrition calculator

There are freely available online services that allow you to freely calculate the diet a person needs for a day, a week or a month.

To receive recommendations, you need to fill out a form with your physiological data (gender, age, weight, height, volumes of some parts of the body) and indicate the features of your lifestyle (type of activity, presence and intensity of physical activity, methods of movement, etc.).

Based on these data, the calculator will give you the calories you need for normal life.

You can also calculate your nutrition program online if you want to gain or lose weight. Again, fill out the form, indicate the actual and desired weight, as well as the period during which you want to achieve a noticeable result. In this case, the calculator will calculate the nutrition program and the number of calories so that you gain or lose, for example, 5 kg in 2 weeks.

It is worth remembering that diets can only be used after consulting a doctor, and strict diets are only possible under constant medical supervision.

If you are going to exclude any food group from your diet or, conversely, include taking any dietary supplements or vitamin complexes, do not engage in self-diagnosis, but consult with a specialist and get tested in order to clearly understand what your body really needs and what will do you good.

Control

Once you have the numbers, you need a mechanism to control your daily and weekly intake. You can stock up on a notepad and pen, or you can download one of the many apps and record everything you eat there.

To calculate the calories received, you will have to take into account the weight, volume or quantity of everything you eat and drink, as well as rewrite the percentage of proteins, fats and carbohydrates in the product or dish from the packaging or from the menu, and count everything manually. Every cookie, every handful of nuts, every cup of coffee—everything needs to be written down.

Applications are more humane in this regard, because with a 95% probability, someone before you has already added this food to the list, the indicators will be entered automatically, and a beautiful diagram on the screen will show that, for example, today you have exceeded all acceptable levels for fat consumption.

To reproach yourself less for eating the wrong chips, at the same time install an application that will take into account all types of your physical activity during the day and the number of calories burned. For example, if you have a cat, that’s one story, but if you walk outside with your dog twice a day, that’s a different matter. Sitting in the office, working in the country, sex, shopping, cycling, general cleaning, laughter, outdoor games with children, dancing, moving - everything affects the level of fuel in the body.

Proper nutrition for a week

You can provide yourself with proper nutrition and create a menu for the week yourself or with the help of special services.

In the first case, you study sites with recipes, recommendations and reviews, count calories, buy groceries and cook whatever you see fit.

The second option is convenient for those who have absolutely no time. There are services that have already thought of the right dishes for all occasions and for all tastes. The menu allows you to take into account your preferences and allergic reactions, gives you the opportunity to be capricious and not repeat yourself. Recipes have been tested, technologies have been worked out, calories have been counted, portions have been weighed, all food trends have been taken into account, and the photogenic nature of the food has also been taken care of. All that remains is to select dishes, indicate the address and delivery time, and at the appointed time you will receive a balanced diet for the whole day. Breakfast, lunch and dinner will be prepared, packaged, served, all you have to do is take a photo and eat all this freshness and goodness.

You can also choose a cafe or restaurant that specializes in vegetarian or vegan food to help you, and periodically eat the few calories you count there.

Proper nutrition menu for a week for women

If with the male body everything is simple and clear, I ate here, spent here, the difference is either a plus or a minus, then calculating proper nutrition for women will be more difficult.

Physical activity and food itself are influenced by many additional and unobvious factors. Thus, a study conducted by scientists from Ohio State University showed that in women, stress slows down metabolism in the part that concerns calorie consumption and fat burning. It turned out that after eating and stress, the female body burns 104 fewer calories than without stress. That is, if there is a major quarrel or conflict, firstly, calories are not burned, and secondly, eating stress with chocolates or burgers will lead to additional weight gain.

This fact should also be taken into account when creating a weekly menu for women. Work, children, traffic jams, prices, problems of relatives - in a week, “stressful” savings can amount to a significant amount of unaccounted for and unspent calories.

Five minutes

If you still go too far with calories, it’s not a disaster; you can burn the excess. Free video lessons of various types of fitness are available on YouTube. Here are three examples of intense workouts where in 5 minutes you can get back on track with your daily balance if you need to burn about 50 calories.

More than five minutes

Fitness, Zumba, aerobics, stretching, yoga - various types of workouts and video lessons are available for losing weight at home. In an hour, these activities can save you from 300 to 600 calories. If you set yourself the goal of losing pounds, it's simple - you need to spend more calories every day than you consume. Balance your diet, take into account your health status, level of physical fitness, choose a set of exercises that suits you in terms of duration and intensity, and go ahead!

“My healthy diet” (MHD) and food diary

The food diary is a key tool in the My Healthy Diet (MHD) application, which allows you to understand what causes extra pounds, give an unbiased assessment of your diet and change it.

Keep a food diary to monitor your weight

Main features of the food diary:

Calculation of caloric content of foods, as well as protein, fat, carbohydrate and vitamin composition.
Availability of food products and dishes, the list of which includes more than 9,000 names with a detailed description of the chemical composition.
You can keep several separate diaries (for each family member).
The finished list can be supplemented with your own products and options for their preparation.
The ability to search for the most useful products based on their composition.

Keeping a diary makes it much easier to control your weight loss.

How to create a suitable menu

The menu for each day is compiled individually, taking into account the calorie content of the products and the balance of food products. The dishes can be anything, it all depends on the personal preferences of a particular person. At the same time, nutritionists offer several ready-made daily diet options designed for different groups of people - athletes, those losing weight, and those who want to improve their health with the help of PN.

For good health

For those suffering from chronic diseases or wishing to protect themselves from various pathologies, it is very important to properly prepare a diet for every day. They need to base their menu on foods rich in vitamins, minerals, polyunsaturated acids, various enzymes and fiber.

What does an approximate diet for promoting health look like:

breakfast - vegetable salad, 1 boiled egg, a slice of whole grain bread, coffee from ground chicory root or tea with a pinch of ginger;
lunch - broth soup, a piece of meat, 2 rice cakes, 1 apple, green tea;
afternoon snack – wholemeal pancakes with honey, tea with lemon;
dinner - rice porridge, stewed meat with vegetables, a slice of whole grain bread, a glass of milk or kefir.

For weight loss

The menu for weight loss is compiled taking into account the following recommendations:

A varied diet is the key to long-term diet adherence. If you eat the same food, you may not be able to stand it and break down;
It is necessary to calculate the norm of calories and dietary supplements. Without this, you won’t be able to lose weight;
To avoid eating more than you need, you should drink a glass of clean water before each meal.

Sample menu for those who want to lose weight:

breakfast - oatmeal with milk with raisins, any 2 fruits, green tea or coffee;
lunch – durum wheat pasta, chicken cutlet, 1 cucumber, dried fruit compote;
afternoon snack – cottage cheese casserole, 1 orange, yogurt;
dinner - vegetable salad, boiled fish, warm milk with honey.

Those who are losing weight should definitely have snacks between meals. This will relieve the constant feeling of hunger and protect against overeating.

For athletes

The basis of the daily menu of a person involved in sports includes dishes that:

saturate the body with the necessary amount of nutrients and fully satisfy the daily calorie requirement;
contribute to the regulation of body weight;
activate and stabilize the metabolic process;
accelerate fat burning and muscle gain.

The athlete's diet should be as follows:

poultry meat – 400 g;
vegetables – 300-400 g;
butter – 30 g;
various porridges – up to 500 g;
whole grain bread – 200 g;
cottage cheese – 400 g;
chicken eggs – no more than 5 pcs.

The listed products can be combined with each other and prepared healthy and tasty dishes from them. Cooking method – any.

Creating the right diet is not at all difficult. The main thing is to take into account your food preferences and individual characteristics of the body. If you are allergic to certain foods or have other health problems, you should first consult a doctor before switching to PN to avoid negative consequences in the future.

“My Healthy Diet” (MHD) and recipe calculator

Using the My Healthy Diet (MHD) application, you can quickly count calories for each prepared serving of food.

Main features of the recipe calculator:

Determination with heat treatment of products.
Calculation of the chemical component of dishes.
The usefulness of a recipe is determined taking into account its rating.

“My Healthy Diet” (MHD) is an excellent opportunity to become the owner of a slim and toned body.

“My healthy diet” (MHD) and training diary

Keeping a training diary allows you to mark the performance of exercises according to your personal training schedule and monitor the dynamics of loads and regularity. The diary also provides information about the number of calories burned during one workout.

In addition to a healthy diet, record your workout data

Main features of the training diary:

A ready-made database of sports tasks.
Ability to create new sets of exercises.
Entering parameters (sets, repetitions, weight of dumbbells, etc.) when playing sports.

What is the essence of nutritionology?

Everyone knows that nutrition is a special process of food consumption, through which nutrients enter the human body. These substances are absorbed, digested and excreted. This ensures the functioning of the body, the acquisition of energy, tissue renewal and reproduction. However, the reserves of such substances in the body tend to be depleted, which leads to all sorts of diseases and disorders.

However, there may be an excess of nutrients in the body. This is also included in the scope of nutritionology. If a person consumes a lot of high-calorie foods, but spends little energy, this can cause obesity, which increases the likelihood of atherosclerosis, diabetes, hypertension, or even cancer. However, this depends not only on food, but also on working conditions. During harmful production, toxic substances enter the body and accumulate over time. For example, lead, mercury, aluminum. Also, with a large amount of vital substances - iron, iodine, chromium - the risk of diseases also increases. This is why proper nutrition is so important for a person.