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Proper nutrition does not gain weight. We reveal secrets: how to eat everything and not gain weight? What to exclude from your diet

First rule: If you want to lose weight and maintain the results, you will have to learn how to cook. Semi-finished products, ready-made meals, industrially produced sausages and smoked meats are poorly balanced in terms of the ratio of proteins, fats and carbohydrates, contain a lot of sugar and salt, as well as additives and preservatives that slow down metabolism, leading to slagging in the body.

Second rule: to lose weight, you need to eat. Exactly! To stay in shape, you can't starve. Deprivation and restrictions invariably lead to breakdowns. It is important for the body to receive a sufficient amount of nutrients and calories.

However, you should not exceed 1400-1800 kcal per day. The exact amount is calculated individually, based on the specific parameters of the person and lifestyle. In addition, you need to follow 8 more key rules based on the complementarity of nutrients.

Hearty breakfast

Nutritionists are unanimous that eating a nutritious breakfast helps prevent weight gain. What is eaten before noon provides energy and is completely burned. Eat whole grains (porridge, granola, multigrain bread), nuts and dried fruits, dairy products, fruits and berries in the morning. Make a smoothie. This will be a great start to a new day.

In the rhythm of a waltz

Eat on the count of one, two, three. According to experts, the habit of eating three times a day is ideal. It allows you to avoid severe hunger and, as a result, overeating, leading to excess weight.

Don't be afraid to change your diet. You can have lunch either at noon or at two o'clock in the afternoon. And have dinner either at seven in the evening or at ten if you go to bed late. The main thing is not to miss a single one meals.

Plant fibers

Every meal should include raw vegetables, cereals (including durum wheat pasta or whole grain bread), cooked green vegetables (green beans, spinach, asparagus, cabbage, broccoli). These foods improve digestion and help keep weight under control.

Don't give up complex carbohydrates

In the wake of the popularity of protein diets, many are eliminating carbohydrates from their diet, including fruits. Of course, it is better to avoid simple sugars (sweets and baked goods). And here complex carbohydrates in moderation they provide energy. It is wiser not to remove them completely, otherwise the body will begin to feed on the proteins contained in the muscles. So feel free to eat rice, bulgur, buckwheat, legumes or fruits once a day.

Fat is your friend

There is no big problem with fatty foods. Thus, 9% cottage cheese is absorbed better than its low-fat counterpart. Olive oil contains unsaturated acids necessary for the body, and butter helps to compensate for the deficiency of vitamins D and E.

Proteins are the basis

It is ideal to eat at least 70-100 g of meat, fish, eggs, and dairy products at each meal. They are sources of protein. First, protein makes you feel full for a long time, which helps control your appetite. Secondly, when consumed with carbohydrates, it slows down digestion, regulating blood sugar and insulin levels. Finally, protein is the building material of muscles. If you exercise, it increases the amount of muscle mass, and with it the number of calories burned per day.

As much water as you like

By drinking 2 liters of water a day, you help your body get rid of toxins. It is even better to drink decoctions of lingonberry leaves, thyme, lavender or chicory.

If you add 1-2 teaspoons of unclarified water to a glass of water apple cider vinegar, an infusion of celery or mint (lemon balm), you will get a drink that activates fat burning processes. And tea with the addition of star anise or anise eliminates bloating.

Vegetable broth

It improves metabolism and prevents fat accumulation. Making vegetable broth is very simple. Chop a carrot, a leek, a beetroot, two stalks of celery, a tomato and a clove of garlic and cover with cold water. Add the thyme and parsley sprigs, bay leaf and simmer over low heat until the vegetables are soft. You can drink it for lunch or dinner.

About the expert

So how to eat right so as not to gain weight?

It is impossible to fully address this issue in one article, since it is necessary to analyze this issue more deeply from the point of view of the foundations of all components of not only the body, as considered modern science, but also from the point of view of natural laws. Let's try to figure it out...

Before talking about proper nutrition, the term health in general should be mentioned.

Definitions of health According to the WHO constitution, “health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” This definition was described long before the appearance of WHO in the books of wisdom of the Vedas, and in one of the treatises ancient science about health and ayurveda.

But before moving on to the issue of proper nutrition and health science, I would like to introduce another term: Vegetarianism.

The word "vegetarian" came into use in 1842 by the founders of the "British Vegetarian Society", it comes from the Latin vegetus, which means "strong, healthy, fresh, vigorous", as in the phrase homo vegetus, which means a spiritually and physically developed person. Initially, “vegetarian” meant a harmonious way of life from a philosophical and moral point of view, and not a way of eating.

There is an opinion in modern society that the word "vegetarian" (vegetfrian - vegetable) does not come from the word "vegetables", but from Latin word vegetare, which means "to revive". When the Romans used the phrase homo vegetus, they meant by it a strong, mobile and healthy personality as stated above: However, today vegetarians are thought of only as people who eat plant foods.

A spiritually and physically developed person is considered precisely by the health science of Ayurveda and not by a combination of proteins, fats and carbohydrates, as modern science does.

Ayurveda views the body as an integral system with the laws of nature. Ayurveda was revealed to people by ancient Indian enlightened sages - rishis. These great seers, who established a connection with the spiritual world without losing touch with the physical world, were able to penetrate with thought into the very foundations of the universe and comprehend the place of man in the world. The Rishis were great scholars. Thanks to them, disciplines such as surgery, the therapeutic use of plants, minerals and metals, Physical Culture, human physiology, his anatomy and psychology, have taken a giant step forward in their development. In the field of surgery, they even mastered such complex operations as caesarean section (which the West learned to successfully perform only a little over a hundred years ago). This knowledge has been passed on from teacher to student for centuries. Ayurveda had a significant influence on the medicine of Tibet, China, Persia, Egypt, Ancient Greece, Ancient Rome and Indonesia.

We told you that Ayurveda considers the body with the laws of the universe. Let's talk about this in more detail.

So full picture person:

Physical body

Compound- 5 elements: earth, water, fire, air, ether

Needs: Nutrition, Sleep, Sex, Defense.

Subtle material psychic body

Substructures: mind (primary information processing), reason (subtle analysis and planning), false ego (self-identification).

Needs: information, emotions, beliefs, creativity, subtle forms of pleasure.

Soul-consciousness (Jiva)

(source of consciousness and life)

Vedic definition of soul:

"The soul is an eternal antimaterial conscious particle of God, qualitatively one with Him, but quantitatively inferior to Him (like the sun and a ray), partially independent and therefore capable of living either in a liberated state in spiritual world, or in an enslaved state in various bodies of the material world. It has no material parameters and is externally manifested through individual consciousness".

Needs: eternity, knowledge, happiness.

These needs are constantly met with limited opportunities physical body, which creates an insoluble conflict between the needs of the soul and the capabilities of the body.

The question arises: what holds eternal soul with her high demands in a limited temporary body? The Vedas answer: force of fate. Fate is not an abstract blind force, but a function of a certain personality, which is located next to the individual consciousness-soul in the region of the heart. This personality is called Paramatma(Supreme soul or Superconsciousness).

Superconsciousness

Signs of presence in the body: intuition, instinct, voice of conscience, revelations,

gift of foresight.

Functions: the force of fate that holds the soul in the body; control of the most complex

physiological processes in the body (digestion, metabolism, etc.); control of perception processes that deal with the instantaneous restructuring of combinations of millions of neurons in the brain; keeping the “bookkeeping” of our destiny and helping us in our wanderings from body to body.

Schematically it looks like this:

And our task is to ensure that the food that comes to us is more High Quality. In Sanskrit the quality of food is called gunas. Guna - eco quality of food or another definition of guna is the rope that binds us. From here we can conclude that the food we eat gives us the quality of life.

Water and food are the most important factors influence on consciousness, because we have to deal with them every day. Only certain foods are meant for human consumption. The energy of the food with which it is filled becomes part of us and shapes our consciousness, and with it our future.

The purity of food consists of several factors:

  • the quality of the products themselves,
  • the consciousness and mood of the cook who prepares it,
  • consciousness and mood of the one who distributes it,
  • consciousness and mood of the one who eats it,
  • time and place of eating,
  • Is the money she used honestly earned?

There are 3 qualities of material nature; they can be divided into 3 components:

1.Goodness.
2. Passion.
3. Ignorance.

Beneficial and pure foods include products of vegetarian origin - cereals, fruits, vegetables, nuts, honey, butter, dairy products. Food in goodness improves health, increases life expectancy, it is fresh, clean, warm, oily, it is not associated with violence against other living beings, that is, everything is natural and natural.

Food in passion has strong tastes, it is very sour, bitter, salty, dry, hot. It gives a person unpleasant sharp sensations, then brings illness and suffering. It immediately hits the senses when we eat it, and then gradually turns into a disease.

Products associated with violence and murder, such as meat, fish, eggs, as well as decomposed and spoiled foods, are classified as ignorant. They greatly influence the state of consciousness, dulling in a person the qualities of compassion, truthfulness, the ability to devote oneself, peace, satisfaction, a sense of justice, and the desire for spirituality.

Food cannot be called blissful if the cook preparing it was in a state of severe irritation, anger, envy and other strong negative emotions. The same applies to the one who distributes food and the one who eats it. If a person eats under the influence of destructive emotions, then his condition will only intensify, because food gives additional energy to our current state and only strengthens it. It is very important that a person eats in a calm place, in a calm environment, peaceful, without haste, surrounded by friendly people.

The term “clean liquids” means: pure spring water, herbal teas, natural juices, milk, fermented milk products. Black and green tea, mate, coffee are not pure liquids due to the content of caffeine and theobramine - substances similar in their action to toxic ones. Also, fermented liquids (beer, wine, alcohol) are not pure. Even water that has passed through the labyrinth of city pipes is polluted and deprived of its pure qualities.

Take clean food, which makes it possible to prolong life, reduce or even prevent diseases, and of course normalize weight.

Sincerely, your personal trainer and nutritionist Andrey Agafonov.

The eternal dilemma of how to lose weight has captured the minds, but when the goal is achieved, no less complex issue: “How to eat properly so as not to gain excess weight again?”

Although...if a person has found decent motivation, as well as physical activity to his liking, has changed his train of thoughts and attitude towards food, then there will be no problems with maintaining the achieved result.

Another thing is abuse of your body with the help of hunger strikes and “magic” diets... (I call this “short-term clouding”), i.e. lose weight at all costs, without thinking about the consequences, but in vain...

Always being slim, healthy and energetic is not difficult, but for this you need follow some rules:

1) Don't overeat. The volume of food at one time should not exceed 300-350 g;

2) Drink clean water (within your norm). Per 1 kg of ideal body weight 30 ml;

The ideal body weight is calculated as follows: height 165 cm – 100 = 65 and we multiply this figure by 30 ml, it turns out that at least 1950 ml. clean water a girl with a height of 165 cm should drink a day, even if her weight is, for example, 80 kg;

3) Your daily diet must include vegetables. Not less than 800 gr. It is fiber, which is found in vegetables and whole grain cereals, that helps us cleanse the body and also get rid of constipation;

4) Consumption of fruits is necessary, but only before 16:00, later we eat vegetables and protein products (meat (give preference to turkey, chicken, nutria, rabbit, beef), fish (white varieties, red fish is best consumed in the morning and lunchtime) , cottage cheese, low-fat varieties cheeses);

5) Eliminate the following foods from your diet:

Juices (packaged and freshly squeezed). It's better to eat the whole fruit, getting everything alimentary fiber and fiber, so you won’t provoke a spike in sugar and the excited body won’t send the excess to the fat depot;

Carbonated and sweet drinks. Make water with lemon, mint, lime, ice;

Snacks (chips, crackers, popcorn...). So much has been said about the dangers of carcinogens...

Margarine (found in all confectionery and bakery products). Make your own by choosing quality butter (in small quantities) and whole wheat flour for your baking;

Sausages, frankfurters...(lots of hidden fats, salt, dyes, flavor enhancers...). Replace with home-baked chicken and turkey rolls;

Fatty varieties of cheeses (replace with white varieties: farmer's, Adygei, mozzarella, ricotta-type curd cheeses);

Alcohol (slows down metabolism, blocks the absorption of nutrients, provokes uncontrolled food consumption);

Sugar and sugar-containing products. Replace with fruits, in winter - dried fruits. If you have a choice over industrial sweets, give preference to marshmallows and marshmallows, but in small quantities (1 piece), during the day and only after the main meal and no more than 2 times a week;

Avoid bread made from premium flour. Read the label, in the first place after the word “composition” there should be peeled flour, wallpaper flour, general purpose flour (M - from soft wheat, MK - soft wheat, coarsely ground). Flour of the highest grade is 100% exfoliated; the production of such flour is costly, so it is more expensive, while general-purpose or second-grade flour is not completely exfoliated; accordingly, fiber and vitamins remain, i.e. it is healthier and also cheaper, because... its processing requires less funds and energy.

Well, in conclusion, I want to say - enjoy life and your state, both physical and emotional. Do intense exercises, take a contrast shower and don’t skip breakfast. Take a reasonable approach to solving problems, especially when it comes to the most valuable thing - health. Appreciate him!

I sincerely wish you to achieve your goal!

Proper nutrition always includes breakfast. This is where sweets lovers begin to have problems with overeating. If you are not ready to give up desserts at the beginning of the day, then I recommend you Some healthy pancake recipes:

Banana pancakes

Rich in potassium, fiber and protein. To prepare them, you only need two bananas and 4 eggs. Place the ingredients in a blender and blend. It is better to use coconut oil to grease the pan. Bake pancakes as usual. You can serve with the addition of natural yogurt.

Oat pancakes

Prepare 1 tbsp oatmeal, 0.5 l milk, 0.5 l water, 1 egg and 2 tsp sweetener. Cook oatmeal in milk and water, beat with a blender, add sweetener and egg. Stir. Grease the pan olive oil and bake.

There are times when we do not have time to have dinner on time. But this does not mean that you need to go to bed feeling hungry. Some foods can be eaten even at night. For example, baked apple, almond nut, chicken fillet, porridge, etc. But consuming more than 200 grams is not recommended. Full list you can see .

Well, in any unclear situation you need to drink water. It happens that a person does not understand whether he wants to eat or drink. To avoid overeating, drink enough water. May she always be by your side, so you will not forget about her.

For those who want to lose a little extra weight, I advise you to pay attention to potato diet. Its author is Dr. Horvath, who proved that losing weight without restrictions is real. The secret is that you need to exclude animal fats and simple carbohydrates from your diet. Why potatoes? It contains potassium, which removes water from the body and table salt, which improves metabolism. Potatoes are rich in vitamins A, C, K, PP and B vitamins.

Eat potatoes baked in the oven or boiled in their jackets. So, you don’t need to add oil to it, which will ensure a calorie content of no more than 70 kcal per 100 grams.

This diet is perfect for lovers of cakes and buns. You will rid yourself of your favorite sweets and stop gaining weight, and you will also be able to improve your pancreas, which was constantly depleted due to the consumption of sweets and baked goods. But you won’t even think about sweets, since the diet calls for replacing them with honey, crackers, fruits and sweeteners.

You need to switch to proper nutrition:
1. Keep your consumption of sweets and starchy foods to a minimum;
2. Drink plenty of water;
3. Green tea;
4. eat a lot of vegetables and fruits;
5. Stop drinking alcohol and smoking;
6. Accordingly, for a good and fit figure, you need to work out in the gym.

In order to keep your body in good shape, you should pay attention to the following:

1. mandatory breakfast within an hour after waking up;
2. every meal should contain proteins;
3. 1.5-2.5 liters of water per day;
4. 4-5 meals;
5. last meal 3-4 hours before bedtime.

By following simple rules, you can have a slim body and good health.

More and more often we ask this question... Today, 56% of Russians suffer from overweight bodies. Buns, muffins, sausages and other high-calorie foods have become a completely common meal in our lives. Snacking on the run at various fast food chains increases your calorie intake daily norm, and this naturally leads to excess weight gain.

...So what to do? Here are some tips to help you:

1. At home there should always be only those products that are beneficial: vegetables, fruits, herbs, grains, legumes, meat, fish, low-fat dairy products (cottage cheese, fermented milk), eggs, vegetable fats (nuts, vegetable oils);

2. Get rid of the habit of snacking on the run: nuts, crackers, sweets, buns, cookies, and so on;

3. Products such as chips, carbonated sweet drinks, fast food, smoked meats, sausages, canned food, buns, White bread, processed foods won't do you any good.

4. If you have a sweet tooth, you can prepare a low-calorie dessert yourself (for example, fitness bars or curd marshmallows). If you still decide to buy sweets, then take them with dried fruits - apricots or prunes, they are lower in calories;

5. Buy a few things that will help preserve all the benefits and quality, as well as the low-calorie content of the dishes you prepare: a multicooker (if possible again), a non-stick frying pan, a baking dish for baking in the oven.

6. Prepare what you will have for lunch and dinner for 3-4 days work week. This will help you discipline your diet and not disrupt it during the week, as well as not waste time cooking every day.

7. Be sure to have breakfast! I understand that many people get up early and say that they don’t feel like eating, but if you try not having dinner once, you will immediately feel a beastly appetite the next day when you wake up!

9. If you didn’t have time to have lunch for some reason and go home hungry, ready to “eat an elephant,” just snack on an apple, banana or drinking yogurt on the way and when you have dinner at home, you won’t eat twice as much. Having a snack will reduce your hunger.

But it’s better not to skip lunch, because about 50% of your energy during the day depends on it! Eat right and be healthy!


How to eat, lead full life and at the same time not gaining weight, while remaining in a great mood, probably worries everyone. This is what we will talk about today.

I present five practical ways that will certainly help you start on the path to a healthy lifestyle without experiencing discomfort and stress.

1. Small portions.

As you know, if you want to lose weight, you need to eat so that after eating you have light feeling hunger, which will pass in 10-15 minutes. If you are used to eating a first course, a main course and a salad at one meal, for example, and someone doesn’t mind indulging in sweets, then I strongly recommend that all the components of lunch be placed on one plate. Hunger has big eyes, and if you put, say, meat with a side dish on one plate, and cut a portion of salad into another, then together you get two full servings, for two meals, and as a result, overeating and weight gain. Therefore, to avoid unwanted consequences, use this little trick and you will be happy! My lunch looks something like this: 3/4 or even 1/2 of the plate is salad, the rest is the main course.

So, you have finally decided to change your life and come into the world proper nutrition, but at the same time you have no idea how to do without sweets. Next I will tell you how to deal with this problem. If you have a common habit of drinking tea with candy after lunch, then in this case there is a solution. We will have to resort to some tricks to minimize the harm to the figure. I understand that in the first days, weeks and even months on proper nutrition it is very difficult to give up all bad habits. Therefore, until you come to a complete abandonment of them, try to smoothly and without psychological stress prepare yourself for such a responsible step.

I will tell you what this requires using my example below.

Let's talk about another common problem - overeating. If for some reason you did not have time to eat on time and the gap between meals turned out to be too long, then it is not difficult to imagine with what zeal you will want to pounce on all sorts of goodies. I know how difficult it is in such a situation to approach with a cool head the choice of necessary and healthy products. It’s not the worst thing if at this moment some small cookie slips through (provided that it’s lunch time, not later), in which case there is still a chance to “burn” it without negative consequences for the figure. But if you eat thoroughly, even with healthy food, and are left with a feeling of heaviness in your stomach, this case is much more complicated.

To prevent such a situation from happening, you must think in advance what, for example, the same lunch will consist of and, of course, prepare yourself mentally before the moment of “meeting” with food. One of the most important tasks, as you already understood, is don't overeat. To do this, let's engage in a harmless deception of our brutal hunger. Again, take a small plate and put everything you need. In such a state it is difficult to control yourself. Any portion will seem insufficient to satiate and the person puts on much more food than is required for the body. Many people deceive themselves, thinking that as soon as they feel full, they can stop and leave the excess until better times. In 99% of cases, everything is eaten, which leads to unfortunate overeating.

To avoid this, no matter what, apply the usual small portion and do not pounce on food, but eat calmly and measuredly. Remember, the feeling of fullness will not come immediately.

Important advice - 20 minutes before meals, drink 250-300 ml of pure still water.

2. Snacking and sweet tooth.

I’ll tell you another way that will help you avoid a crisis situation associated with overeating. It is necessary to strictly observe the time intervals between meals - this will help you not to overeat and maintain your metabolism. high level. For those whose daily routine is arranged in such a way that after breakfast there is no opportunity to have lunch for 3-4 hours, then snacks are recommended for you; they will prevent a strong uncontrollable feeling of hunger.

I wrote in detail in the article about the role of snacks and what they should be.

For those who like to indulge in something sweet for dessert.

If you are still determined to lose weight, then you will have to forget about cheesecake with compote after a hearty lunch. Unfortunately, the tradition of drinking tea with sweets after lunch, and for some even after dinner, is common among the population. This habit undoubtedly has a detrimental effect on the course of digestion, as well as health and, of course, your figure. You need to either completely abandon it, or resort to tricks and try to translate the obvious harm into benefit for the body. As I did when I was overcome by the desire to indulge in sweetness: since I have lunch no later than 12-13 o’clock, I considered a slight deviation from the rules permissible for myself, and chose the maximum for dessert healthy foods. For example, there is always kiwi in my refrigerator. Kiwi is rich in vitamin C, which breaks down fats and helps digest food. If you are not a fan of this berry, then a tangerine or a few slices of orange will help you. Also, natural yogurt without harmful additives or a spoonful of rosehip syrup with fructose helped me cope with strong cravings for sweets. As a last resort, homemade jam.

Why am I talking about this habit in the past tense? This is because I was saved by the method described above for some time, for literally a month or two, but at some point the body adapted so much to proper, healthy food that the desire to indulge in sweets after eating completely disappeared. I am sure that the same joyful event will happen to you soon!

3. Full sleep.

Pay attention to this point! To look young and fresh, and most importantly, in our case, to lose weight effectively, you must get enough sleep. Many people mistakenly believe that regular lack of sleep has nothing to do with weight gain, but this is wrong. I report with full confidence that this is indeed a fact.

So what is the relationship between lack of sleep and excess weight?

  • Inadequate sleep leads to hormonal imbalances, which in turn leads to a lot of health problems, including excess weight gain;
  • Having not received a boost of energy at night, the body requires compensation during the day. Have you noticed how intense the feeling of hunger is throughout the day, after a sleepless night? The result is uncontrolled, excuse me, “” and overeating.
  • The feeling of satiety is dulled. I have long developed a portion size that is enough for me to satiate and normal functioning of the whole body. Like many people, it happens that I can’t get enough sleep and after a standard meal, it seems to me that I could probably eat as much more and not feel full. If it were not for willpower, this would lead to overeating, which we all strive to avoid.

Therefore, we can conclude that a person who is subject to regular lack of sleep is more prone to obesity.

4. Movement.

In the next article I will tell you in more detail how not to gain weight and even actively lose weight. You don’t have to torture yourself with starvation diets, even if you don’t have the time or opportunity to visit Gym. For now, I will say that after each meal, you should help your body digest it and turn it into energy, and not into fat deposits on the hips and sides. To do this, after eating, give yourself a light physical activity, whether it's a walk on fresh air or cleaning the house. The main thing is not to immediately arrive in an immobilized state while sitting at the computer or lying on the sofa in front of the TV. If you have such an opportunity, then this is simply wonderful, but if your work does not allow you to arrange a promenade, then it would be advisable to reduce the volume and calorie content of the serving, in accordance with your lifestyle.

5. Psychological support.

When I just give up my usual dinner and go to healthy diet I was helped by a sign that I hung on the refrigerator. Yes, yes, it was thanks to her that I stopped procrastinating new system food “for tomorrow”. On this sign in capital letters the text was written something like this: “Ksyusha, stop eating just anything, otherwise you’ll turn into a fat barrel!!!” To be honest, the words were slightly changed and the text sounded much harsher, which gave more incentive and some kind of psychological shock, but for ethical reasons the text had to be changed, although the message was preserved. Try the method today - it really works!

Often in the process of losing weight, especially initial stages, knocks off the right path dinner, namely increased appetite, which intensifies in the evening. Let me remind you once again that you must plan your daily diet in advance to avoid a face-to-face meeting with the refrigerator in a state of uncontrollable hunger. It is clear that this will not end well.

Let’s imagine that you are still moving in the right direction, planning everything and eating right. When suddenly at dinner you realize that you can’t stop and you want to continue eating. Then a feeling of guilt sets in, you give up and the meaning in your further efforts is lost. A so-called breakdown occurs. After everything you have eaten, in the morning there is no healthy appetite, the well-functioning system collapses and in the evening the story of the previous day is repeated.

This is a vicious circle, a dead end, from which only you can get yourself out!

I once faced these troubles too. Helped me stop ruining my life psychological attitude. I stopped making a cult out of food and enjoying long dinners. I began to treat food only as a way to get energy and benefits. What fueled me most was the thought that I would eat light and healthy food for dinner, and in the morning I would have a delicious breakfast waiting for me, where I could afford a little more.

In the process, I fell in love with that slight feeling of hunger. It began to bring incredible pleasure, especially when compared to what I experienced before going to bed after a hearty and heavy dinner. I wish you to feel positive and joyful from the feeling of lightness in the evenings and the anticipation of a delicious breakfast in the morning!

I wonder what ways to avoid gaining excess weight help you?

If you have any questions, or you want to get my help, then write in the comments or contact VK -

To avoid gaining weight, you don’t have to go on cruel diets. The main thing is to eat more often, limit sugar and choose the right menu. AiF expert Mikhail Zeigarnik, nutritionist, candidate, tells how to do this medical sciences, Chief Physician of the Nutrition and Health Clinic, Executive Director National Society nutritionists.

Before planning your diet, you need to consider several principles of proper nutrition.

1. Balance. Each meal should ideally contain proteins, fats and carbohydrates, and not just one. Although it is advisable to include in breakfast most carbohydrates eaten per day. It is better to avoid carbonated sweet drinks altogether. One 1.5 liter bottle usually contains a triple dose of sugar.

2. More vegetables and fruits. They should be eaten at least 400 g per day - whenever possible. And the more diverse their color palette, the more benefits you will get. These are dietary fiber, vitamins and minerals.

3. Do not refuse food after 6-7 pm. This has been proven to be very harmful. Our body is evolutionarily configured to constantly absorb food. What do wild animals do - wild boars, bears, foxes? They eat when they see food, not when they want it. Because in nature, food does not lie under your feet. I found the root and gobbled it up. He walks on, sees a bird, presses it with his paw, and gets refreshed again. An animal does not have the opportunity to eat ten birds at once. They don't walk around him in herds. Man, in fact, is also an animal, his body is configured according to the same principle.

4. Eat every 3-3.5 hours. You eat not because you want to, but because the time has come (just as babies are fed by the clock). Then you won't eat too much. We overeat just after a long fast, because we throw a lot into ourselves, quickly and do not realize that we are already full.

5. Limit sweets. Unfortunately, there is no substitute for chocolate lovers. It is a myth that fructose has fewer calories than glucose. The need for chocolate is akin to “addiction.” If a person deprives himself of it altogether, “withdrawal” may begin. The only way out- limit it, don’t eat it in tiles. In order not to fall into depression at all, you can sometimes organize celebrations with a cake. But be sure to set the table on a day off, not on the run, so that no one will distract you, and not instead of eating, but just to savor it. And then it turns out that you don’t even need to eat the whole cake. A small piece is enough.

So, what should a healthy menu look like?

Breakfast. The ideal option is porridge, and milk porridge, because milk contains calcium and protein. For those who do not need to lose weight, you can butter(it’s even better with vegetable matter, but you won’t add it to all porridges). If you cannot tolerate milk (lactase intolerance), you can prepare porridge with water. But in this case, you must include something protein in your breakfast. For example, an egg (boiled, soft-boiled, scrambled eggs, scrambled eggs - as you like) or cottage cheese. If you don’t like regular cottage cheese, you can buy sweet cottage cheese, but look for those with less sugar. Another option is to cook porridge with low-lactose milk (it is sold).

By the way, if you limit yourself in fats and cholesterol, you can prepare an omelet from eggs without yolk. All athletes eat this way because they need a lot of protein. This is a completely dietary dish and absolutely harmless if the kidneys are working normally. But be careful with muesli. There is a lot of sugar and other light carbohydrates. Buy regular unsweetened cereal and add hot milk or water.
Lunch. The best ones are fruits and fermented milk products. For example, a jar of yogurt or drinking yogurt. If you don’t like yogurts and kefir (or you don’t have time to look for a snack), you can buy cereal bars, which are sold in pharmacies or specialized sports stores labeled “for weight control.” Buy 30 pieces at once for a month, they have a long shelf life - you’ll eat them in 3 months. They have the optimal combination of everything you need, and you won’t get better from them. But you should definitely wash them down with tea or juice. They swell in the stomach and give you a feeling of fullness for a long time, for about three hours.


Dinner. We must try to eat soup. It is low-calorie (if it is not khash or kharcho), and also satisfies well. Regular cabbage soup, borscht, chicken soups. If you are controlling your weight, the soup should not be based on meat broth and contain less potatoes to limit carbohydrates. Plus a second hot dish - meat, fish or chicken with a side dish. It is preferable to eat a salad for lunch (you can use it instead of potatoes or pasta as a side dish).
Afternoon snack. Same as second breakfast. A little dried fruit, a piece of cheese, perhaps light cottage cheese or yogurt, maybe fruit, tea. Or a cereal bar.
Dinner. Essentially this is the second course. If you ate meat for lunch, you can have fish or chicken and salad for dinner. It is not recommended for anyone to indulge in carbohydrates for dinner - pasta, rice, etc. To avoid overeating, dinner can be spread out over time. First, eat a salad, then wash the dishes or play with the children, call friends, go to the shower - in order to somehow calm down the inflamed secretion of the stomach. And then eat a piece of fish or meat.
For the night. In order not to wake up from hunger at night, it is advisable to drink or eat something at night - yogurt, kefir, etc. Something low-fat, but filling. So that it doesn’t settle on your stomach, but gives you a little feeling of fullness. Because a long night break is not very good.

We've heard a lot about how you can truly shed those extra pounds with proper nutrition for weight loss. But when we start eating right, we don’t think we get the desired effect. Why does this happen? Or five common mistakes that almost every seventh woman makes when she decides to eat healthy.

First mistake. You think you know everything about healthy eating, so you create the wrong diet

Healthy eating consists of several components: lifestyle, food choices and, of course, diet. Only a specialist can choose a diet that suits your and only your body. You can’t go on a diet that you chose on your own just because you liked it for some reason. By doing this, not only will you not help yourself lose a few kilograms, but you will also harm yourself.

When choosing a specific diet, the characteristics of the body, individual for each person, are usually taken into account. The diet that helped your friend may not work for your body. In addition, if you suddenly switch to a different diet with a different set of products, you can seriously damage your health, weaken your immune system and aggravate problems with skin, nails, hair, etc.

Metabolic speed also plays an important role. You've probably noticed more than once that someone you know eats three times more calories than you, but still remains slim and fit. And you, even reducing calories and portions as much as possible, still continue to increase overweight.

What to do? How to eat to lose weight?

Proper nutrition for weight loss is individual for each person. The program can only be compiled by a specialist, nutritionist or nutritionist, based on a complete examination, analyzes and tests.

You can also take tests yourself to determine your tolerance to a particular product. This will help you create a diet of exactly those foods that will only benefit your body.

Second mistake. Do you think your diet is correct?

Almost every second fan of proper nutrition for weight loss believes that his diet is precisely balanced and does not contain anything superfluous. But still, you don’t get the desired effect - you can’t lose extra pounds, at best, the weight remains in one pore. But let's look at how we eat:

  • for breakfast, coffee with a sandwich or a complete refusal of breakfast, or “naked” coffee;
  • for lunch, a small salad, eaten on the run, or again a sandwich with some kind of snack;
  • for dinner there is a lot of dense food, which ultimately takes a long time and is difficult to digest.

If you count calories, then most likely there are few of them in such a diet, so to speak, dietary ones. But you will not get any effect from this diet. Indeed, the essence of proper and healthy nutrition lies in the content of 4-5 meals. Only in this case can you avoid attacks of hunger during the day and the desire to snack on something sweet.

A healthy diet is compiled for each individual, but there are several general rules, equivalent for each diet:

  • It is necessary to minimize or completely eliminate sugar from the diet. And not just crystalline sugar in its pure form, but even contained in sauces, cereal “healthy” bars, soda and juices;
  • the diet should consist of simple dishes. The fewer components they contain, the better;
  • minimize the amount of salt. At first, the dishes may seem tasteless and bland, but gradually you will get used to it and will be able to feel the fullness of the taste;
  • choose foods carefully. The information on the packages will help you with this;
  • prepare food in advance. If you don’t have the opportunity to cook it during the week, then on the weekend you should carefully think through your proper nutrition menu for weight loss for the week and prepare it all at once, or prepare semi-finished products so that you can easily prepare them in the evening. Avoid snacking at random; it is better to use containers to carry home-cooked food with you to work;
  • eat with small plates, or from a container, so it will be easier for you to control the portion size.

Third mistake. Strict diet to lose weight

Despite the fact that various diets are promoted all over the Internet, television and media that help you lose extra pounds, never go on it. Of course, this cannot be said that it will not help you get rid of excess weight. But for how long? How long will you be happy with the result? After all, a strict refusal of food, a significant restriction in certain foods can never provide lasting results. Better start thinking ahead. Try to think not about how to lose 5-6 kilograms, but about changing your lifestyle so that the lost kilograms never return.

You should not torment your body with low-calorie and short-term strict diets, do not put it under stress. Otherwise, he will take it out on you by capturing all the incoming food into fat deposits. Don't expect instant results, expect that it will take 2 - 6 months to get any results. Find yours optimal balance, and you will be pleased and surprised by the effect.

The main thing is to remember that fast diets are far from healthy and proper nutrition, they only bring harm to the body, and the results are short-lived. Proper nutrition for weight loss at home is a change in style and lifestyle that takes 2-6 months and stays with you forever.

Error four. You do not share the opinion about the benefits of separate nutrition

If you want to lose weight, but there are no specialists who can help you in this matter, try introducing separate meals into your diet. That is, try to avoid mixing proteins with carbohydrates in one meal. But this does not mean at all that you need to give up steaks and potatoes for this. Just let your diet include, for example, two meat days, two fish days, and the rest as fasting days.

How to separate carbohydrates from proteins? For example, if you like pies, then choose them with vegetables (carrots, cabbage), and not with minced meat. Do you like buckwheat with chicken? Replace chicken with eggplant, the taste effect is almost the same.

If you specifically switch to separate meals and your menu consists of dishes of one product, then very soon your body will return to normal and begin to understand what it really needs and what should be abandoned. And to do this, it’s enough to tell yourself that today, let’s say, I eat only carbohydrates with vegetables, and tomorrow only meat or fish or other protein products.

Error five. Do you prefer low-fat foods?

Did you know that not every low-fat product is necessarily healthy? By consuming low-fat lactic acid foods while trying to lose weight, you are filling your body with useless food, since calcium cannot be absorbed without fat.

Besides, fats are different from fats. For example, Omega-3 fatty acids are important element for the life of the body. By depriving him of this fatty acid, you will not only help him get rid of extra pounds, but also cause great harm to your health. You can add a few drops of vegetable oil to your food. And not only olive, but also sunflower, rapeseed, soybean, they will help the absorption of a number of vitamins.

Many people think that losing weight with proper nutrition is very expensive. But consider your everyday expenses - the cost of pizza, wraps, wine - they are equivalent to choosing healthy foods. And there are a lot of advantages from proper nutrition: you can easily get rid of extra pounds, improve your well-being, and increase your performance.