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According to everyone, a healthy diet is something that does not contain fat at all, is low-calorie and tasteless food. In reality, everything is somewhat different, and even healthy food can turn out to be very tasty. How to properly create a schedule and regimen, what are the principles of a balanced diet?

Healthy eating rules

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

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

List of foods for proper nutrition

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

protein;
neutral;
starch.

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

Protein food	Neutral food	Starchy food
	Nuts and seeds	Corn
	Cream and butter
	Vegetable oils
Seafood	Vegetables and mushrooms (carrots, beets, celery, legumes, cabbage, etc.)
Dairy products nutrition
Sour fruits (oranges, lemons, strawberries, cherries, apples, others)		Sweet fruits (bananas, pears, Jerusalem artichokes, raisins)
Sauces and dressings for dishes based on vegetable oils, lemon juice, apple cider vinegar, mayonnaise

		Tomato juice
		Salad dressings: sour cream, cream.

How to cook food correctly

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

Proper nutrition regimen

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

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

Diet for weight loss

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

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

Meal times with proper nutrition

After you have mastered all the rules and purchased necessary products You will need to draw up a schedule to outline proper nutrition hourly:

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

Intervals between meals

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

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

Healthy nutrition schedule for every day

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

A rough daily routine should look something like this:

8.00 – 9.00 – breakfast. You need to try to eat more carbohydrates and less protein foods.
12.00-14.00 – lunch. Here, on the contrary, you should protect yourself from carbohydrates and pay attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
16.00 -17.00 – afternoon snack. Avoid fatty foods, flour or sweet confectionery.
19.00 – dinner. Lean fish would be appropriate on the menu, vegetable stew, dairy products.

Sample healthy nutrition menu

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

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

Diet during the working day

How to organize your meals during the working day in order to maintain energy and without harming your figure? For each type of activity you need to choose your own routine, and in this article I will talk about optimal schedule for office employees.

Comments, questions, suggestions are welcome!

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Morning. From rise to 9 o'clock

Initial data: working day from 9 to 18 hours, 80% of the time – sitting (in front of a computer or at a meeting). There is a lunch break; the journey from home to office takes about an hour. Meals during the working day.

*Let me clarify: I will now talk about those situations where the time for lunch is floating. If you have a fixed time, then write about it in the comments, and I will be happy to tell you what options are possible for this case.

When composing the regime, we will proceed from general principles rational nutrition:

the interval between meals is no more than 3-4 hours;
varied diet;
you need to get enough proteins, carbohydrates and fats per day;
one meal should be no more than 350 kcal.

It is often said that breakfast should be your largest meal. There is probably some truth in this, but many people are not particularly hungry in the morning. They eat more out of habit and because they believe that breakfast should be hearty.

So, don't force yourself. If you know for yourself that you don’t want to have breakfast in the morning, don’t force it.. The lack of appetite in the morning is due to the fact that at night our body was actively working, restoring something somewhere and breaking down fats. Yes, yes, at night there is an active breakdown of fats, and therefore in the morning we do not lack energy. If you skip breakfast early in the morning and hold out until 11 o'clock, you will help your body use even more fat reserves. It's natural for him.

In addition, my dear Russian-speaking reader, most likely you live in those latitudes where the sun rises after 9 am for 6 months of the year. And when we are forced to wake up by the alarm clock a few hours before dawn, we simply don’t have time to start those mechanisms, which will allow you to optimally digest breakfast.

Therefore, do not force yourself to have a hearty breakfast immediately after waking up. A cup of green tea will do just fine. If there are no contraindications and there is no discomfort, then you can drink a glass of kefir or yogurt right in the morning - this also stimulates fat burning well.

However, we still need energy so you still have to take care of breakfast. It is optimal to do this in the office, because by this time you will have been on your feet for 2-3 hours, and the same energy reserves that you had after sleep will be exhausted. There is no point in starving yourself anymore. Here are some practical options from my clients' experiences:

arrive at the office 20-30 minutes before the start of the working day and have breakfast before turning on the computer (we bring breakfast with us in a container or thermos);

have breakfast in a cafe near the office (many establishments offer quite budget-friendly and balanced breakfasts), at the same time you can combine it with a business meeting;

start work at 8:30 and leave for breakfast at 9:30.

What to choose for breakfast

Breakfast largely depends on what kind of day you have ahead of you. If there are a lot of meetings and travel, then it makes sense to focus on protein foods - it is unlikely that you will be able to eat high-quality protein on the side during the day.
If you go to the gym in the evening, again, proteins will do, because in the afternoon, shortly before training, proteins are not advisable. Just be sure to add a portion of carbohydrates to your breakfast, because your brain will have a lot of work to do during the day. This could be berries or fruits, a portion of salad, or even a piece of cake that you put aside for yourself the night before.

Breakfast has long passed, and lunch is not soon yet. Between 9 and 14

If you had breakfast directly in the office, i.e. somewhere at 8:30, then by the time the official lunch break will have passed more than 5 hours. This is wrong both for your body and for your work: if we eat less often than every 3-4 hours, then our blood glucose levels drop sharply, and this, in addition to the languishing feeling of hunger and nervousness, reduces your brain performance. So don't be surprised when you notice that the same job may take longer.

The situation is even more critical if you have breakfast at home before going out - then the interval between meals will be more than 6 hours. The pancreas and stomach will not thank you for this.

Here the conclusion naturally suggests itself - since the gap is so large, then break it into two small ones and arrange a snack. This is somewhere around 11:30-12:30. Many people intuitively feel the need for such a snack and go out for coffee with colleagues, but without thinking, they manage to grab a cookie or a chocolate bar. Use the signals from your body and help it maintain its performance by choosing something healthier for a snack.

It is often recommended to eat porridge for breakfast; it is really healthy. But you need to look at the entire diet during the day: how balanced it will be in terms of the main elements. There may be a risk of having too many carbohydrates.

*By the way, the English tradition of eating oatmeal for breakfast is just an image from the stories about Sherlock Holmes. In fact, the British prefer bacon, scrambled eggs and beans for breakfast, i.e. namely protein dishes.

By the way, a very good option for breakfast is thick soup. And protein, and carbohydrates, and the stomach is not overloaded in the morning.

What to choose for your first snack

This is the most desirable moment when you can afford carbohydrates. You can eat a pie, or a slice of pizza. This is the perfect time for fruit or even a rich salad. At the same time, we remember that such a meal should not exceed 250 kcal.

By the way, you can experiment. At around 12 go for an early lunch, and at around 14 - have your first snack. You can also switch up lunch and afternoon snacks to adapt your diet to your work schedule. For example, you have an important meeting at 14:30 - then it’s better to have a snack before it in order to maintain your tone for communication.

Please don't do this. This will not reduce your work, but your efficiency, as well as your level of health, will significantly decrease.

If you go to a normal lunch, switch to a different environment, chat with colleagues about cats, and even go for a walk for 10-15 minutes, you will have time to do a lot more by the end of the day.

What to choose for lunch

There must be a portion of protein. If you have an evening workout, choose one that is easier to digest: fish, seafood, chicken.
And try to add a portion of fresh vegetables. There is hardly a better time during the day to supplement with vitamins.

There is nothing left until the end of the working day.

From 15 to 18

More than 5 hours will pass between lunch and the moment when we come home and sit down to dinner. In order not to experience hunger pangs in the evening, you need to prepare a second snack for yourself. It is optimal to do it before leaving work or half an hour to an hour before it ends. This could be a portion of a fermented milk product (kefir, fermented baked milk, yogurt) or 150-180 g of cottage cheese, including with berries or a spoonful of jam - you will still need glucose today.

Sometimes it makes sense to stay at the office for 15 minutes just to get that snack. Only Don't make yourself a coffee-and-cookies snack. It’s no longer time to indulge in fast carbohydrates, and they won’t make you feel full.

Some have adapted to having dinner in a cafe near the office, at the same time they escape from cooking, washing dishes and meeting with friends. At the same time, you need to understand that catering establishments usually do not offer a balanced dinner, unlike breakfast, and this will come out quite noticeably on your budget.

If the listed options do not work out, then it is possible to drink kefir or yogurt on the road, right in transport or at a bus stop. I don't like this method because I try to keep meals in a relaxed atmosphere. But sometimes there is no other choice, and it's better than a very heavy dinner on an empty stomach.

Long awaited dinner. 19 - 21 hours

And now we are finally home. You can relax :) After such words in the evening I really want to run to the kitchen and relax at the family table. But if during the day you followed the rules described above, then there should not be a terrible feeling of hunger. Therefore, focus on ensuring that the food is tasty, light and pleasing to your eyes with its colors. It's been a busy day and you deserve beautiful table settings!

What to choose for lunch

Here already there is no question of a serving of carbohydrates in the form of porridge or a side dish of pasta. We also put the pizza aside and even vegetable cutlets. The main attention should be paid to proteins, but since it is already late in the evening, it is better to choose “light proteins”, i.e. those that are easier to digest: fish, chicken, turkey, poultry by-products, seafood, soy meat.

Red meat from mammals at night is not recommended because... it takes longer to assimilate. The body simply will not have time to absorb this protein before you go to bed, and will not be able to use it for its needs. In other words, you will simply transfer products in vain.

For garnish, steamed, baked, stewed, grilled vegetables and whatever else you can think of are preferred. As I already said, we remove cereals, pasta, legumes - they contain too many carbohydrates, you don’t need them at night, the body will find energy without them. I also do not recommend fresh vegetables - they stimulate the appetite. However, if you are sure that this will not happen to you, then, of course, you should not limit yourself.

Be sure to exclude pickled and salted vegetables. In the first half of the day, for lunch or a snack, they will be just right, but at night they can cause a failure in some recovery processes. We can notice this in ourselves in the morning in the form of swelling.

By the way, you can afford 50-100 g of dry wine, preferably white. This will support your brain after a busy day of work, and you will also receive a portion of vitamins and microelements.

About how to make the right dinner if you had an evening workout.

Before bedtime

Yes, yes, you can also eat before bed. Moreover, nowadays rarely does anyone go to bed at 9 pm; rather, the day will last until 11 or even later. By this time, 2-3 hours will have passed after dinner, and since dinner was light (we ate right, right?), the stomach is already empty and the blood glucose level is low.

What you can do before bed

omelet or scrambled eggs from one egg (if you want to lose weight, it is better without the yolk);

30 g of cheese (this is a piece the size of a matchbox);

herbal tea with the addition of 20-30 g of low-fat milk;

A cup of warm milk with honey is very high in calories, but helps normalize sleep and support the immune system. If you feel comfortable falling asleep after milk and honey, then try to reduce the caloric intake of dinner, equating it to a snack.

Of course, this is not all together; you need to choose one thing.

So, we talked about what a diet looks like for an office worker or even a manager. If you are interested in learning about optimal nutrition for other specialties, write about it in the comments, I will definitely answer.

You can also choose a suitable diet.

How to eat properly during the day?

Eating is an integral part of life for us, and how correctly we do it affects our health. We invite you to familiarize yourself with the basic rules of eating. By following these simple rules, you will keep your stomach in excellent working condition. Rules for eating:

2. Meals should begin with vegetables or fruits as salads or whole. Vegetables and fruits stimulate the functioning of the digestive glands and are a kind of warm-up for the stomach.

3. You should not eat food immediately after physical activity, as well as after or overheating of the body. It is best to take an hour break and only eat after that.

4. It is harmful to drink liquids all the time unless the food is very dry.

5. Immediately after eating, you should not overload yourself with physical work; it is best to take a half-hour break. It is not recommended to rest while lying down or sitting.

6. You should eat slowly and chew thoroughly. Breakfast and dinner should last at least half an hour, and lunch at least forty minutes.

How to eat healthy at work?

Many people believe that combining a healthy lifestyle and work is impossible, but this is not true. One of the causes of gastrointestinal diseases is poor nutrition during the working day.

If during working hours you often spend a long time indoors (for example, in an office), you should eat food rich in protein (fish, meat, legumes). When digested, these products accelerate the body and, therefore, its activity.

People who are engaged in mental work need to have a bar of chocolate and a cup of black coffee with them. The combination of chocolate and coffee perfectly calms the nerves, enhances brain activity, and relieves headache and helps cope with fatigue, especially since it is much safer than cigarettes, pills or energy drinks.

Fatty foods are not always enemy number one; sometimes they can be beneficial. If the work involves physical activity, the muscles require constant replenishment in the form of fats, which are burned in large quantities during work. Therefore, in this case, a fatty meat dish would be much more appropriate vegetable salad. Eat right and work will seem like pure pleasure to you.

Nutrition plays an important role in human health. Proper nutrition allows a person to feel good, be in a great mood and live for many years without problems. The essence of proper nutrition is compliance simple rules and recommendations in your diet every day.

Many people begin to take care of their health only when problems with their well-being begin - and this is not right. It is necessary to take care of your health and strengthen it when you are absolutely healthy, so that diseases and problems pass you by. Proper nutrition does not mean that you need to force yourself into strict limits and eat several foods. Below you will learn 8 basic recommendations for proper nutrition and make sure that healthy food is varied, tasty and balanced.

8 basic rules of healthy eating

Eat vegetables and fruits every day. The basics of proper nutrition say that vegetables and fruits contain many vitamins and nutrients that the human body needs for healthy image life. The fiber they contain improves metabolic processes in the human body. A couple of fruits or a couple of vegetables will cost you about 50 rubles, and the benefits you will receive are 10 times more than this amount. Vegetables and fruits are useful for the prevention of many diseases. Fiber maintains normal cholesterol levels in human blood, normalizes weight, and improves the functioning of the digestive tract. Additionally, fiber removes toxins from the body and controls the amount of sugar in the blood. Include vegetables and fruits in your proper diet and after a while you will notice how they have a positive effect on your health.

Clean water improves the functioning of all internal organs and more. A proper diet involves drinking 1 glass of water on an empty stomach in the morning. This way you will prepare your stomach for the upcoming meal, improve the removal of toxins and waste from the body. Every day to maintain the health of the whole body, it is recommended to drink 1-2 liters of water. It is necessary to divide this volume into 5 parts. Remember these nutritional basics regarding water, especially when to drink water. You should drink water 15-20 minutes before eating. You don’t need to drink while eating and you don’t need to drink 40-60 minutes after eating either. The body of an adult is 65-70%, in children the figure is 65-70%, and in older people the body is 55-60% water. Water helps fight excess weight, because if you drink 200-300 ml of water 30 minutes before meals, your appetite will decrease. Reduce sugary carbonated drinks and other unhealthy foods to a minimum or remove them completely from your diet.

Watch useful video No. 1:

Follow the correct diet. Try to eat 4-5 times every day. This way you will speed up your metabolism, won't stretch your stomach, and will feel light throughout the day. It turns out that every 3-4 hours you need to sit down at the table or take pre-prepared food with you and eat where it is convenient for you. Food in containers is convenient during work, rest, etc., always at hand.

The diet should be balanced every day. Proper nutrition includes sufficient amounts of proteins, fats and carbohydrates. If you lead a normal lifestyle, then the amount of protein per 1 kg of your weight should be 1 gram, carbohydrates 3-4 grams, and fat 0.5-1 g per kilogram of your weight. As a percentage of the total calories it looks like this: proteins 20-30%, carbohydrates 40-50%, fats 10-20%. This ratio will allow you to get enough energy for the whole day, maintain your normal weight and feel comfortable. For example, if your weight is 70 kg, then to maintain your current weight, you need to eat 70 grams of protein, 210-280 grams of carbohydrates, 35-70 grams of fat. If you are losing weight, then increase the caloric content of your diet; if you gain weight, then accordingly reduce the caloric content of your diet.

Chew your food thoroughly. Proper nutrition means not overloading the stomach, but helping it. If you chew your food well, then gastrointestinal tract already crushed food enters, and it is easier to digest and assimilate it, and thereby reduce the load on internal organs. Additionally, you will protect yourself from overeating and excess fat deposits. About 15 minutes after eating, the human brain understands whether you are full or not. Therefore, eat slowly, at an average pace at the table.

Do not do it for a long time starve. Every person has busy everyday life, work, study, training, and it is not always possible to eat on time - and you have to go hungry for 5 hours or more. If you often fast, then when you eat, your body will take this into account and store food in subcutaneous fat in order to create a reserve when you are hungry. Thus, a person can gain excess weight, namely fat. Metabolism is disrupted, the condition worsens with frequent hunger strikes. Try to take food with you in containers and do not go hungry. Then your weight will be normal and your metabolism will be good.

Watch useful video No. 2:

Don't be distracted while eating. Do not train yourself to eat while watching TV, laptop, etc. When you eat, your brain and stomach need to focus on food. This way your digestive system will work better and food will be digested and absorbed better and faster. Eat calmly, without haste. There is no need to rush into proper nutrition.

Proper nutrition includes separating incompatible foods according to chemical composition. Some scientists believe that you cannot eat protein and carbohydrate foods together, and they need to be separated in your diet. During the digestion of protein foods, an acidic environment is needed, and during the digestion of carbohydrate foods, an alkaline environment is needed. Protein products are fish; chicken; bird; cottage cheese 0-2%; milk 0.5-1%; eggs without yolks, legumes, nuts and others. Carbohydrates predominate in rice, buckwheat, porridge, cereals, durum pasta, wholemeal bread, and others.

Breakfast is the most important meal of the day. Proper nutrition means that in the morning the human body receives a sufficient amount of carbohydrates for a good charge of energy for the whole day. It is advisable to eat porridge every day in the morning. Animal proteins are also necessary; you can include cottage cheese, milk, eggs without yolks, chicken or fish fillet.
Lunch – during lunch the body gets hungry, because about 3-5 hours have passed since breakfast. It is necessary to eat complex carbohydrates and animal proteins. For carbohydrates, you can eat rice, buckwheat, and durum pasta. Proteins include chicken, fish, and lean meat. This way you will get enough nutrients until the evening.
Afternoon snack – for an afternoon snack, eat a light fruit salad or fruit separately.
Dinner - dinner should be light, contain protein products and complex carbohydrates, preferably vegetables. You need to have dinner 3-4 hours before bedtime. If you are hungry, then 1 hour before bedtime, drink a glass of kefir with 0.5-1% fat content.