How to eat best. Proper nutrition and exercise are the key to slimness

There are many in various ways and training programs for weight loss, but regular exercise alone is not enough to achieve good results. You need to understand that big role Proper and balanced nutrition plays a role in burning fat. The problem of healthy eating is very important, since not only your achievements in sports depend on what you eat, but also your mood, appearance, performance and health in general. Therefore, in this article I will try to give answers to such “hot” questions as: What are the basic principles of proper nutrition? What should you eat to lose weight quickly? Which ones exist? best products for weight loss? List!

Diet (lifestyle, diet)– first of all, these are the rules of eating. The diet is characterized by such factors as: calorie content, chemical composition, physical properties products, time and frequency of meals.

№1. Every day you should consume sufficient quantity protein food. If the amount of protein is not enough, you risk losing a significant part of your muscle mass in addition to the fat that you are lucky enough to burn. Adequate amounts of protein will help maintain lean muscle mass during a low-calorie diet.

Typically, for guys who are trying to lose weight, the protein requirement is 2g per 1kg of body weight. (for example, if a guy weighs 80 kg, then you need to multiply 80 by 2 and in the end we get the protein norm). Girls need a little less: 1.5g per 1kg of body weight (for example, if a girl’s weight is 70 kg, then you need to multiply 70 by 1.5 and in the end we get the daily protein requirement). If your goal is not losing weight, but drying your body, then the protein norm for both boys and girls increases (guys: 2.8g – 3.5g * 1kg / girls: 2g – 2.7g * 1kg).

The best sources of protein foods for weight loss: turkey fillet, chicken fillet, hake, pollock, cod, low-fat cottage cheese, egg whites (maybe a couple of yolks). Try to include all types of protein foods in your diet, since each product has its own unique set amino acids.

№2. Consume as much as possible less carbohydrates. A carbohydrate deficiency helps you lose weight faster, since due to the lack of carbohydrates the main source of energy is fat. Keep carbohydrate levels per day: 50 – 100 grams. But this does not mean that if you ate 300g of carbohydrates, then you immediately need to cut everything down and switch to 50–100 grams. No, you can't do that. Everything needs to happen smoothly, otherwise you will end up gaining more fat than you lose. Cut 30-50g of carbs every week until you reach 50-100g per day.

Choose complex sources of carbohydrates (buckwheat, rice, oatmeal, barley). Such carbohydrates will saturate your body with energy for a very long time. Also, your diet should contain simple carbohydrates (fruits, berries). But simple carbohydrates should not be too much (the norm is about 20%). And don't forget about vegetables. Vegetables are an excellent source of fiber, which has a positive effect on the process of weight loss and the gastrointestinal tract.

№3. Drink enough water. Water is the basis of our body; it is involved in many life processes. We are made up of 60% water, so we just need to drink enough daily clean water. Health and well-being directly depend on the quality and quantity of fluid. And oddly enough, the effective process of fat burning also depends on the amount of water you drink.

Firstly: when a small amount of fluid enters the body, blood viscosity increases. Because of this, oxygen enters the cells more slowly, which in turn slows down the fat burning process.

Secondly: water speeds up the metabolism, and as you already know, the faster the metabolism, the faster the fat burning process occurs.

Thirdly: water removes waste, excess salts and toxins from the body. (as if it washes and cleanses the body).

How much water do you need?

For girls – 40ml * 1kg body weight (for example, a girl weighing 60 kg should drink 2400 ml or 2.4 liters per day, since 40 ml * 60 kg = 2400 ml).

For guys – 50ml * 1kg body weight (for example, a guy weighing 100 kg should drink 5000 ml or 5 liters per day, since 50 ml * 100 kg = 5000 ml).

№4. Eliminate foods with high level unhealthy fats (animal fats, margarine, butter and most confectionery products). Consume as little fat as possible, such as: egg yolks, hard cheese and sunflower oil. The best foods for weight loss(list) in the form of fatty acids- this is: linseed oil, olive oil, nuts, fatty fish and avocados. Very often people completely exclude fats from their diet, and this is their mistake. You should not completely give up fatty acids, as this can cause hormonal imbalance. You just need to remove the bad fats and add good ones. Daily norm for boys and girls = 0.5g per 1kg of body weight.

№5. And finally, the main and most important principle in losing weight is strict adherence to of this rule, which sounds like this: “You need to take in fewer calories than you can burn in a day”. This means you need to eat less food and move more. Only in this case will the subcutaneous fat burn.

Examples of proper diet (menu):

Food should be consumed in small portions at small intervals (every 2 – 3 hours), most often up to 6 meals. As a rule, these are: breakfast, second breakfast, lunch, afternoon snack, second afternoon snack and dinner. And so, let's figure it out, what to eat to lose weight quickly:

Breakfast – 8:00

Choose one:

• oatmeal with water + honey + fruits/berries
• wild rice + honey + fruits/berries (grapefruit, kiwi, raspberry or apple would be great)
• bread + dark dark chocolate

Second breakfast – 10:00

You should include some protein in your second breakfast. For example, you can make a combination of proteins and fats, since carbohydrates were at 8:00

Choose one:

• low-fat cottage cheese + nuts (would work great: walnut, peanuts, almonds)
• fish (hake, pollock or cod)
• whey protein

Lunch – 12:00

There is no need to divide your lunch into first, second and third. And in general, soups and borscht are not necessary, since they are just water + vegetables. Drink enough water every day and you will not have stomach problems.

Choose one:

• buckwheat porridge + chicken fillet + vegetable salad seasoned with olive or linseed oil
• rice porridge + turkey fillet + vegetable salad dressed with olive or flaxseed oil
• pearl barley porridge + cod + vegetable salad, seasoned with olive or linseed oil

First (15:00) and second (18:00) afternoon tea

Alternatively, you can use the same menu as for the second breakfast. For example, the first afternoon snack could be:

• low-fat cottage cheese + a handful of nuts (or fruit)

And the second:

• fish (hake, pollock or cod)+ vegetable salad dressed with olive or flaxseed oil (or whey protein)

Dinner – 21:00

It is best to have dinner no later than 2 hours before bedtime. Foods that contain carbohydrates should be excluded from this meal. For dinner, foods high in protein are best.

Choose one:

• fish (hake, pollock or cod)+ vegetable salad dressed with olive or flaxseed oil
• turkey fillet + vegetable salad dressed with olive or flaxseed oil
• chicken fillet + vegetable salad dressed with olive or flaxseed oil
• low-fat cottage cheese (best option dinner)
• casein protein

If you are unable to independently choose a menu with the correct ratio of proteins, fats and carbohydrates for your own body weight, then I can help you with this. If you want me to select an individual menu for you (calculate everything by grams and time), then contact me through this page ->

The best products for weight loss - list:

Green tea is one of the best foods for weight loss. Green tea helps speed up metabolism (which is very important when losing weight, since the faster the metabolism, the faster the weight loss process occurs), cleanses the body of waste and toxins and helps reduce levels bad cholesterol. It also suppresses appetite, which is very convenient when losing weight, as it allows you to eat less food. I recommend drinking 1 - 2 cups of green hour daily, between main meals. Be sure to drink without sugar!

Grapefruit, like green tea, is one of the best fat burning foods. It is rich in various essential vitamins, flavonoids, naringins, essential oils, macro and microelements. It also contains lycopene, which lowers estrogen levels. In addition, grapefruit strengthens immune system, reduces bad cholesterol levels, cleanses the body of toxins and speeds up metabolism (which is very important for losing weight). I recommend eating 1/2 or 1/3 of grapefruit daily with your main meals, or you can use it as a snack. Another option is to drink grapefruit juice (who likes it more).

Low-fat dairy products (such as: cottage cheese, yogurt, kefir) help increase calcitriol in the body, thereby helping to burn fat. There is also such a product - whey, it accelerates fat metabolism. Also, dairy products are rich in various vitamins, amino acids, macro and microelements. I recommend adding low-fat cottage cheese, whey and kefir to your diet on an ongoing basis for accelerated fat burning.

If you have a question: What should you eat to lose weight quickly?, then turn your attention to hot peppers! Hot red pepper is a natural fat burner. It speeds up metabolism by about 20 - 25% and increases body temperature, thereby accelerating the fat burning process. This product in itself is beneficial for the body, but there should not be too much of it, as this can cause problems with the gastrointestinal tract. I recommend eating 10–15g daily hot pepper (this will be quite enough).

Water is an essential component for the normal functioning of our body. And strangely enough, the water plays very important role in the process of losing weight. If your body receives little water, your metabolism slows down, blood viscosity increases and the rate of fat deposition increases. Also, water removes various wastes and toxins from the body. A person who is losing weight needs to drink 2 to 4 liters of water daily (if you are a girl and your weight is 60 kg, then 2 liters per day is enough for you, and if you are a guy and your weight is 110 kg, then you need to drink 4 - 5 liters).

Raspberry – delicious berry, which helps in the fight against excess fat deposits. It is rich in various vitamins, enzymes, macro and microelements. Raspberries have a low glycemic index, therefore does not contribute to a very strong release of insulin into the blood. Also, she accelerates metabolic processes, has a positive effect on work gastrointestinal tract and removes toxins from the body. When losing weight, your body should contain some simple carbohydrates, and raspberries are just a simple carbohydrate, so I recommend including them in your diet on an ongoing basis.

Products such as ginger, cinnamon and chicory affect the weight loss process. They speed up metabolism (as you remember, the faster your metabolism, the faster you lose weight), lower blood sugar levels, remove waste and toxins from the body. They also enhance production gastric juice, which ultimately helps to digest food more efficiently. I recommend using these spices on a regular basis. (can be alternated).

Vegetables are excellent sources of fiber. If you are losing weight, then they must be present in your diet. Vegetables are rich in various vitamins, macro and microelements, which are so necessary for our body. They cleanse the body of toxins and prevent the accumulation of fats. Also, vegetables have a positive effect on the gastrointestinal tract, which is very important during a strict diet. Rating best vegetables: cabbage, broccoli, spinach, bell peppers, green peas, cucumbers, beets, celery, asparagus, zucchini, radishes and carrots.

Well, now you know how to eat right to lose weight. You also have a sample menu. I hope I answered questions such as: What should you eat to lose weight quickly? What are the best foods for weight loss? Product list! If this is not the case and you still have additional questions, then ask them in the comments. I will be happy to answer all your questions!

Sincerely,

A healthy diet is a change. eating behavior. Fat people eat 1-2 times a day, but in large portions. To lose weight, you need less, but more often. Ideally, you should have a full breakfast, lunch and dinner, as well as 2-3 snacks throughout the day. You can lose weight on any diet: the Kremlin diet, and the rice diet, and the kefir diet, etc., but to maintain the result, not to let the skin sag, not to make hair and nails brittle, you should eat a certain amount of proteins, carbohydrates, fats, vitamins every day , micro- and macroelements.

Proteins during a diet

Proteins, unlike fat, are not stored in the human body. They can be synthesized from amino acids supplied with food. It is amino acids that are building material for body cells. Proteins are involved in transporting hormones, vitamins, and oxygen to various tissues and organs. In addition, proteins are also responsible for the distribution of fluid between the extra- and intracellular environment.

Protein deficiency in the body does not allow cells to retain water, converting it into intercellular fluid. The consequence of this is swelling, headaches, deterioration of health

All proteins are divided into complete and incomplete. Complete proteins, such as seafood, meat, fish, and eggs, contain a full range of beneficial amino acids. Dairy products typically lack 1-2 important amino acids. Protein from two to five hours, which means you will feel full for quite a long time. In addition, quite a lot of energy is spent on the digestion of proteins. Excess protein is quite dangerous. The load on the liver and kidneys increases, and intoxication of protein breakdown products, called ketosis, slows down weight loss and makes a person tired and drowsy.

Of the total amount of food consumed per day, there should be 30-35 percent protein. On a diet, you can eat seafood, which not only contains complete proteins, but also important microelements. Shrimp, crabs, octopus, mussels, and squid help break down the fat in the body. Fish contains so-called fatty acids. On a diet, it is better to opt for such types of fish as crucian carp, pike perch, carp, sturgeon, perch, flounder, capelin, pollock, hake.

Remember that red fish is fattier than white fish and contains more calories

If you love poultry meat, you will have to remove the skin from it during the diet, since it contains a lot harmful substances and fat. Any poultry meat is considered dietary (excluding goose and duck), but preference is best given to white meat. For example, chicken breast much lower in calories than drumsticks and thighs, and therefore you can eat more of it.

Carbohydrates while dieting

Carbohydrates provide the body with energy. This is peculiar for the body, which is a perfect biological machine. A person consumes simple and complex carbohydrates with food. For those who set out to reset extra pounds, you should learn to distinguish them. Complex carbohydrates are polysaccharides (glycogen, pectin, starch, fiber), simple carbohydrates are mono- or disaccharides (maltose, glucose, fructose, sucrose, lactose).

Large quantity complex carbohydrates found in various cereals. In addition, cereals are fiber, which provides good saturation and has a beneficial effect on the functioning of the gastrointestinal tract. On a diet you can eat oatmeal, buckwheat, barley, and rice porridge. However, you should buy brown or wild rice. Contents of polished white rice useful substances much lower. If you are used to eating soup with bread, then buy rye bread made from wholemeal or whole grain flour.

Vegetables and fruits are rich in carbohydrates. They are low-calorie, contain a lot of fiber, which is not absorbed by the body and is eliminated quickly enough.

The less heat treatment vegetables and fruits have undergone, the more nutrients they contain.

On almost any diet you can eat white cabbage, carrots, cucumbers, tomatoes, broccoli, lettuce, bell peppers, eggplants, beets, celery, as well as all types of berries, pears, apples, peaches, citrus fruits. It is better to avoid bananas and grapes while losing weight, as they contain too much sugar.

Fats while dieting

You cannot completely eliminate fats from your diet. It is thanks to fats in the intestines that they are absorbed minerals, fat-soluble vitamins. If there is no fat in the diet, healthy teeth and hair can be forgotten, and bones will become so fragile that even a small blow will lead to a fracture. Normally, a person should consume 1 gram of fat for every kilogram of their weight. If you are doing heavy physical work or go to the gym, the fat content in your diet should be increased by .

When dieting, you should be aware of hidden fats in foods. For example, a glass of 20 percent cream or two sausages with a total weight of 150 grams contains the same amount of fat as a 50-gram piece of pork lard.

Fats should be present in every meal. By combining with carbohydrates and proteins, they provide energy and saturate the stomach. For the duration of the diet (or better yet for life), you should exclude all products containing trans fats: margarine, chocolate bars, chips, any fast food, processed foods, store-bought mayonnaise and sauces similar to it.

Fats should make up about 15 percent of the daily diet. If you are used to dressing your salads with oil, then during your diet it is better to switch to unrefined virgin oil (olive, flaxseed, sunflower, hemp, rapeseed, corn). There are quite a lot of healthy fats for losing weight in avocados, nuts, and seeds. If you cannot live without sweets, introduce dark chocolate with a cocoa content of at least 70 percent into your diet. You can eat about 20 grams of chocolate every day.

Good afternoon, dear site visitors. Probably each of us understands that proper nutrition is an important foundation for acquiring healthy body, but unfortunately, not everyone pays due attention to this.

And in this article I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people believe - this is the only advantage, but also tasty.

Correctly selected recipes and product combinations will allow you to choose a delicious and healthy menu for yourself for a week or a month. From this article, you will understand which foods and dishes should be excluded from your diet in order to improve your body's health.

You will also receive good advice from nutrition experts for weight loss or muscle growth.

Actively promoted in society recent years. And it’s not surprising, because, unfortunately, everything more people need weight adjustment, healing and cleansing of the body. This article will tell you what the principles of proper nutrition are, what you should adhere to, what to limit, and what to completely avoid.

1. What is proper nutrition and how to eat properly

To stick proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

is one of the main components of a healthy lifestyle, which provides normal development, human growth and vital activity, helps strengthen the body and prevent various diseases.

It is immediately worth noting that it is not some kind of debilitating diet, strict restriction or temporary measure. As a rule, people who take this path do not leave it, but adhere to the recommendations for proper balanced nutrition in the future.

And this is quite understandable, since it is aimed at long-term correction of one’s diet; a person simply manages to become familiar with his newly acquired habits, and no longer gives them up. In addition, if you abandon this system, all the pleasant “bonuses” of its use will disappear: loss of excess weight, good mood, lightness, vigor in the body, improvement in the condition of the body.

A healthy diet includes the following:

• Proper nutrition does not allow starvation; it always involves the opportunity to have a full and tasty snack, choosing what you like best.
• A rational nutrition system always and everywhere allows you to find something to fill up on, preventing awkward situations (for example, at a party).
• The basics of proper nutrition imply freedom of choice and the absence of strict categorical prohibitions.

2. Principles of proper nutrition - 7 ways to improve health

To master proper nutrition regimen You don’t need to use complex calorie calculation formulas, but just follow some recommendations and stick to the established plan.

To understand how to eat properly, it is worth considering the following principles:

It is worth noting that no need to suddenly change your diet, this usually returns to the previous mode after some time. Rational nutrition will become normal if you introduce all the changes gradually without experiencing internal opposition to the new rules.

3. List of products for proper nutrition

This list will help you figure out how to eat properly:

All of the above products belong to the group of easily digestible foods. But there is also a category of difficult-to-digest foods that also need to be included, but in moderation, in the menu. These are: chocolate, strong coffee and tea, seasonings/spices, salt and sugar.

4. Proper diet + menu for the week

Keeping your diet proper nutrition, you need to develop a menu adhering to the following principles:

1. Fruits don't go well with anything, but are separate appointment food. Due to its rapid digestibility, such a snack is allowed even 1 hour before lunch/dinner.
2. Different proteins don't mix(eg fish and milk).
3. Protein foods do not go well with carbohydrates(potatoes or grains are not suitable for meat, eggs, cheese, nuts). But this does not mean that you need to completely abandon the combination of, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled or baked potatoes instead of fried potatoes.
4. Cabbage is a great addition to fats(it inhibits the effect of fats, leading to a slowdown in the secretion of gastric juice).
5. High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
6. Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
7. Starch consumption per meal should be moderate(so, you shouldn’t eat potatoes or porridge with bread).
8. Consumption of whole milk should be kept to a minimum.
9. Green vegetables stimulate the body's functioning, so this is a wonderful base for any dish.
10. Large amounts of oil or acid inhibit protein absorption.

The following will tell you how to eat right: menu for the week:

Proper nutrition for pregnant and nursing mothers

The diet of proper nutrition for an expectant and nursing mother should differ not in quantitative increase, but quality products and harmless cooking methods. It must be varied so that the baby in the womb receives everything necessary elements, and the mother’s body was not depleted due to the fact that all valuable substances leave with milk.

Below I suggest you take a closer look at the video: How to eat properly during pregnancy.

Balancing nutrition for women who have already given birth can be a little more difficult due to colic in the tummy and allergies in the baby, as well as the desire to return to the woman’s previous shape.

Proper nutrition for children

Because of constant growth child, the diet should include a sufficient amount of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot survive for long without food. Therefore, snacks are an essential part of their diet.

From a very early age, it is worth teaching your child to consume little salt, and to prefer natural sweets to confectionery sweets - they are sweet, tasty, and also incredibly healthy. It is also worth instilling in your child the right drinking regime.

Proper nutrition for weight loss

Rational nutrition is certainly an assistant, but the process of weight loss can only be ensured by reducing the number of calories consumed relative to those expended. Refusal of alcohol and simple carbohydrates (cakes - ice cream), smaller meals, reduction in portions, physical activity should also take place.

For muscle growth, the menu itself should consist of half protein, 30% and 20% carbohydrates and fats, respectively. It is better to eat carbohydrates after strength training (unlike, building muscle requires reinforcement after physical activity) and in the morning.

You should drink more water than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200 g of cottage cheese.

6. What foods should you avoid?

To know how to eat properly, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, and causes significant harm: deterioration physical condition(and morally after such food there is nothing to do, but just want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcers, heart attack, etc.), weight gain, loss of attractiveness of skin, hair, nails.

In a word, such products are enemies of the body, which you need to part with without hesitation.

TO harmful products include:

• store-bought sauces (ketchups, mayonnaise, etc.);
• refined sugar, butter, coffee, cocoa;
• saltiness, smoked foods, fried foods, preservatives;
• products instant cooking, finished meat products (sausages, etc.);
• white flour products;
• alcohol.

Conclusion

At first glance, proper nutrition seems like an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned and quickly become a habit. Therefore, be patient, understand the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I would like to provide you with the video “Recipes for Proper Nutrition” for viewing. Enjoy your viewing!

Balanced diet. A healthy diet requires a balanced balance of carbohydrates, proteins, fruits, vegetables and dairy products. The diet must satisfy the body's need for vital important vitamins and mineral elements. Aim for a diet consisting of 30% vegetables, 20% fruits, 20% carbohydrates (starchy foods such as wheat, rice and corn), 20% protein (found in meats, beans and legumes), and 10 % – dairy products.

Regularity. Don't skip meals. Be sure to eat breakfast, which kickstarts your metabolic processes early in the morning (at night your metabolism slows down as you long time did not eat). You should also try to eat at regular intervals to maintain strength and energy to complete daily tasks.

Avoid high-calorie drinks. Great idea– switch to water and low-calorie drinks (for example, coffee or black tea). Sweet soda or juice contains a lot of calories, but consuming them will not make you feel full. In fact, such drinks only quench thirst while pumping up the body with calories.

• But don’t give up freshly squeezed juice; such drinks are acceptable.
• If you cannot give up juices and at the same time want to reduce the calorie content of drinks, dilute them with water (30% or more). Once the taste gets used to the change, you can increase the proportion of water.

1. Eat less unhealthy fats and empty calories. Reduce the total amount of unhealthy fortified fats and trans fats in your diet. These fats are found in chips, margarine, and many packaged and frozen foods. It is advisable to reduce the consumption of “empty” calories, i.e. foods that provide only calories without adequate amounts of other nutrients (for example, white bread, chips and candy). Eating both types of foods will cause you to gain weight or reduce the proportion of healthy foods in your diet.

   More products With high concentration nutrients. Strive to eat foods rich in vitamins and vital nutrients. These foods include citrus fruits, dark greens (like kale or spinach), grains (brown rice, quinoa, etc.), clean proteins (lentils, chicken), and calcium-rich foods like low-fat cottage cheese.

   The right amount of food

   1. Eat only when you feel hungry. For many people, the desire to eat occurs at 9, 12 and 18 o'clock. In general, this is a good schedule for regular eating, but do not forget that if you are not hungry, you do not need to eat. You should also consider snacking between meals if you feel hungry in between (just choose a healthy snack). If you starve yourself between meals, your thirst for satiety increases, which can cause you to overeat during meals.

      • Learn to identify physical hunger. Don't eat just because you're bored! Remember that the feeling of hunger is a signal of the need for food that arises in the stomach.
      • Eat slowly and stop eating when your hunger is satisfied rather than when you feel full. After eating, the stomach should not feel empty, but it should not be filled to capacity. If it feels tightly packed, you have overeaten. Get into the habit of eating slowly so that you can stop when your hunger is satisfied and your stomach is not yet full. Typically, the “no longer hungry” signal occurs in the brain 20 minutes after you start eating.

   2. Optimal serving size. Balance the amount of food with the volume of your stomach. For most people, it is equal to the volume of a fist, and if you stuff 10 times more food into it, negative consequences can't be avoided. With constant overeating, the walls of the stomach are stretched, and if the same amount of food is taken in several meals, the stomach will maintain its size and a person needs less food to feel full.

      • Count your calories to make portion size control easier. Daily requirement The average adult has 2,000 calories.
      • Don't worry too much about the number of calories in a particular meal. For a person, the total number of calories received per day is important. You can decide for yourself whether to take your norm in two steps or divide it into several small approaches (determine the number yourself). But in general, it is better for metabolism if the processing of incoming substances is divided into several large cycles.

   3. Counting calories. Calories are fuel for the body. When you overeat, your body will store some energy in reserve for use on a cold, rainy day. It is because of this that it is recruited overweight. Calculate your daily calorie intake to see how much you are on/off your target. Adjust your calorie intake and energy expenditure to limit overeating or lose weight.

      Drink plenty of water every day. This is very important. Sometimes the feeling of thirst is confused with the feeling of hunger. Also, your liver and kidneys will gratefully accept a high-quality water supply. You can add a lemon slice, lime, or orange slice to flavor the water (foodies even drink the water with cucumber slices, celebrating the exquisite freshness of the drink)!

      • For the average adult, daily water intake is 8-10 glasses (2+ liters), although individual needs may be higher or lower.

   Developing a healthy mindset about nutrition

   1. Don't let the anti-fat dieters fool you. For normal life, you need a sufficient amount of protein and plenty of fats (including Omega-3 fats, the main source of which is fish oil and olive oil). Also remember that a variety of healthy foods (including fruits and vegetables) contain plenty of carbohydrates while still being healthy. Don't be fooled by adopting a diet that completely eliminates any of the essential nutrients.

      Smart treat. To treat yourself to something tasty, you don’t have to eat cookies and sweets. There are a huge number of healthy foods that can replace the usual sweets. Try frozen Greek yogurt instead of ice cream. Strawberries are a good alternative to candy. A banana sandwich with peanut butter no worse than desserts like a sweet bar.

      Don't give up sweets altogether. You should know that you can eat them from time to time in certain situations: a neighbor's birthday, Christmas dinner at grandma's, a chocolate gift from your boyfriend, or a dessert made by the children. And, of course, leave yourself the opportunity to violate general rule V in rare cases to enjoy. The key to success is to allow yourself sweets only in these exceptional cases. If you eat sweets all the time, you will overeat during special occasions.

      Don't eat huge portions in restaurants. In a fashionable establishment, it is very tempting to gobble up a large portion of a delicious dish, especially if your own culinary skills leave much to be desired. It must be remembered that in most restaurants it is too large size portions. You shouldn't eat so much at one time! Ask the waiter to bring you half a portion and let the other one be wrapped up for you so that you can experience this taste again tomorrow. You can also order an appetizer instead of a regular dish, just be mindful of the portion size.

   • Sometimes sounds in the stomach do not arise due to hunger, but during the process of digesting food. You need to learn to recognize these signals. Hunger calls are usually louder and are distinguished by long pauses: “Ur-rr”, ... pause (from a few seconds to a minute), “Ur-r-r”. You are more likely to hear bowel sounds if you skip breakfast.
   • Remember that hunger and good appetite- not the same thing. Sometimes the desire to eat is caused by the fact that you just want to enjoy the taste, although there is no real hunger (in this case, the stomach behaves quietly, there are no cramps).
   • Eat MED-FLEN-NO! Enjoy the taste of every serving! This way, you will be more likely to enjoy your food and reduce your calorie intake without depriving yourself of pleasure. Your brain “registers” every portion of impressions it receives, and over time it will want to eat at a slow pace. To fully experience food and develop a habit, you need to consciously eat in this mode for at least 21 days.
   • Fruits, vegetables and nuts are delicious and nutritious foods. To control hunger, you can eat every day small quantity these products.
   • A trick to deceive (or delay) the urge to eat: If you have a craving for a snack (especially an unhealthy snack) before your main meal, take some toothpaste and gently brush your mouth and tongue (don't put too much pressure on your teeth, as this will hurt your gums). This procedure will turn on the mechanism of automatic antipathy to the desire to eat, since taste buds received a portion of signals from the taste of toothpaste. Use this trick to curb (or delay) the urge to eat until you get home or somewhere else where you can have a healthier, regular meal. As a bonus, you get fresher breath.
   • Don't compare yourself to actors or models. Most people will never look as perfect as screen stars. Of course, if you have enough money and time to afford to work with a personal trainer and nutritionist, you can also create a model body, but this requires many hours of hard work every day. Therefore, it is better to leave pipe dreams to focus on healthy way life for yourself personally.
   • Sometimes the feeling of hunger is confused with the need for fluid. Satisfy your thirst with water or juice, and the feeling of hunger will also disappear. Learn to just drink and not wash down any food. And remember that drinking too much water is really difficult.
   • Ask yourself "Is it hunger or am I bored?"
   • During dinner, place an extra plate on the table to save some food for breakfast. Usually you eat the entire portion, but today you should cut back a little from the second course to avoid possible satiety.
   • Also remember that the desire to drink during a meal may mean that you have eaten enough.
   • Stick to the rules! These tips are for the long term. You need to change your lifestyle, rather than perform a few temporary procedures.
   • To reduce the rate at which you absorb food, try eating with chopsticks. Of course, it will take some time to learn, but it is a very effective trick.
   • To learn to eat more slowly, try putting the cutlery down after each bite. Do not lift the fork/spoon while the previous portion is still being chewed.
   • Look for information on various (!) websites about nutrition, in the library, or ask your therapist.
   • Adherents of Ayurveda will insist that cleaning and wiping mucus on the tongue stimulates the gastrointestinal tract, speeding up response when hungry, but to use this method in order to postpone or interrupt the desire to eat, it is enough to use mouthwash.

   Warnings

   • Don't make a cult out of food. Excessive obsession with foods and eating habits is a form of psychophysiological eating disorder.
   • Study the labels of your favorite drinks. Many of them contain a huge amount of calories, and some juices even contain more calories than sweet soda!
   • Remember what is the purpose of all your procedures and lifestyle in general. We need to take care of the body, not harm it!
   • Don't talk with your mouth full! No person looks attractive when he tries to speak with his mouth full.

Chemotherapy is one of the main treatments for cancer, and proper nutrition during and after treatment helps the body cope with the disease faster.

Chemotherapy is one of the important treatment methods oncological diseases. By introducing special drugs that are highly toxic, growth is suppressed cancer cells in the body and their death. The drugs used in chemotherapy are high-tech drugs to fight the tumor, but once they enter the body they also affect healthy cells.

The effects of chemotherapy affect the functioning of the entire body, especially affecting the state of the hematopoietic, digestive, reproductive systems, as well as mucous membranes, bone tissue, hair and nails.

During this difficult period, the patient’s body requires special support. An important component of such support is properly selected nutrition.

Diet during and after chemotherapy supports the body's defenses - strong body it is much easier to cope with the disease. This necessary condition for normal well-being, effective treatment and further recovery.

What are the dietary features during chemotherapy?

Food gives your body calories and energy to fight cancer and the effects of toxic treatments.

The main task of nutrition during chemotherapy is to saturate the body with the nutrients that are necessary for its renewal. Correctly selected products can reduce and alleviate negative reactions the body to take medications - loss of appetite, nausea, diarrhea and others.

There are several general advice How to eat during chemotherapy:

• eat little but often;
• give preference to liquid foods (smoothies, juices, soups);
• maintain the correct water regime - drink at least 2 liters of water per day;
• drink between meals;
• always have a quick snack on hand;
• add to your diet foods containing many nutrients in small volumes (nuts, seeds, dried fruits);
• eat when your appetite is strongest;
• eat slowly and in a pleasant atmosphere.

What foods should you eat during chemotherapy?

Nutrition during chemotherapy must be appropriate principles healthy diet - be energetically balanced and varied. you will find great help your body if you consume simple natural products from all food categories. If you have diseases of the digestive system or adhere to a special diet, consult a doctor for the optimal selection of products in your case.

All products are divided into several food categories:

• grain products;
• vegetables;
• fruits;
• dairy products;
• protein products;
• fats and oils.

In order to understand in what proportions it is best to consume products, use “food pyramid”.

A balanced diet during chemotherapy plays an important role in the patient's recovery.

Cereal products (bread and cereals) - form the basis balanced diet. They provide the body with carbohydrates, B vitamins, and dietary fiber.

This group includes: different types of cereals, cereals, bread, pasta, bran, cookies, etc. Greatest benefit Whole grain porridge and wholemeal bread are good for the body.

Vegetables and fruits , greens should be present in the diet at every meal. They are especially useful on chemotherapy days. It is an irreplaceable source of vitamins and microelements, antioxidants and flavonoids; they have a healing effect on the condition of the body’s cells.

In fruits and vegetables bright colors contained more antioxidants and flavonoids - pumpkin, carrots, bell peppers, tomatoes, cranberries, strawberries, sea buckthorn, broccoli, spinach, greens and others have strong antioxidant properties, preserving and restoring the body's cells.

Dairy products important component balanced nutrition. Special attention worth paying attention to fermented milk products(kefir, curdled milk, yogurt, cottage cheese) - they contain important bifidobacteria and lactobacilli, which have a positive effect on the body’s resistance, which is so important during the treatment period.

Protein products - legumes, nuts, eggs, fish, meat products. Products in this group are rich in protein, B vitamins, and iron. While you are undergoing chemotherapy, use meat products may cause you to feel nauseous, in this case, avoid hard-to-digest foods (red meat), try to eat protein foods at least for breakfast - this is one of the most easily tolerated meals during chemotherapy. Also pay attention to easily digestible protein drinks used in dietary and sports nutrition.

At the top of the “food pyramid” are products containing large amounts of oils, fat, as well as sugar, salt, alcohol . These products should be treated with extreme caution; they are mainly harmful to the body. The exception is products containing polyunsaturated fatty acids Omega-3 and Omega-6 ( vegetable oils, nuts, fish oil, flaxseeds, sprouted wheat). Scientific research confirmed that Omega-3 fats prevent the spread of tumor cells and their consumption is necessary.

Nutrition during therapy will not be complete if you do not provide correct drinking regime. Drink enough still water (8-10 glasses), freshly squeezed juice, fruit drink, compote. Caffeine-containing drinks such as tea and coffee should not be considered drinks.

Please note that when different forms Same products can have different effects on cancer diseases. If you want to introduce new foods to your diet, we advise you to consult your oncologist.

What foods should you avoid during chemotherapy?

All food products can be divided into two categories: those that help maintain health and those that weaken health.

Costs reduce sugar intake and, if there is no allergy, replace it with honey. And also reduce the amount of salt so as not to unnecessarily burden the kidneys and liver.

What to do if you experience side effects during chemotherapy?

Digestive problems often occur during chemotherapy treatment. During this period, it is important to support the body and know how to cope with these adverse reactions. Here are some tips for overcoming the most common ones.

Nutrition during chemotherapy. How to deal with side effects

Loss of appetite

Loss of appetite is the first problem that occurs in patients undergoing chemotherapy. During this period, it is important not to refuse food and try to stimulate your appetite, because refusing food can weaken your body so much that you will have to stop treatment.

Here are some tips for loss of appetite:

• eat small portions;
• use foods that quickly restore strength: nuts, seeds, dried fruits, healthy sweets;
• drink high-calorie drinks - smoothies, cocktails, juices with pulp;
• add aromatic seasonings and herbs (dill, cilantro, parsley, celery) to your food;
• drink sour juices shortly before meals;
• at complete absence appetite, take food by spoon, like medicine;
• eat your favorite healthy foods in a beautiful environment.

Nausea

Nausea is also a fairly common complication, although it is temporary and affects your appetite. Use modern antiemetics, which your doctor will prescribe, they will improve your well-being.

• eat warm and soft food;
• avoid foods with a pronounced taste - too spicy, sweet, salty;
• avoid strong odors in your environment (kitchen odors, smoke, cosmetics);
• give preference to cool juices;
• do not drink carbonated drinks;
• in case of an attack of nausea, hold a piece of ice or a lemon drop in your mouth;
• wear loose clothing;
• Walk outdoors more often, ventilate the room well.

Diarrhea

Chemotherapy drugs can irritate your intestines, causing upset. Main task nutrition for diarrhea is to restore the water and mineral balance of the body.

If you experience diarrhea during chemotherapy treatment, we recommend:

• drink plenty of liquid at room temperature;
• eat little and often.
• eat foods low in fiber (white bread, pasta, dairy products, boiled eggs, fish, boiled meat, rice).
• give up coffee, alcohol, foods with a strong taste, fatty foods and carbonated drinks.

Constipation

Due to limited mobility and decreased nutrition, constipation may occur. Tell your doctor if you have not had a bowel movement for two or three days. Enemas or laxatives should only be used if recommended by your doctor.

For constipation:

• drink plenty of fluids;
• eat with high content fiber (porridge, wholemeal bread, fresh or cooked vegetables and fruits, legumes, seeds).
• take a walk in the fresh air.
• engage in light physical exercise.

Stomatitis

For stomatitis:

• use toothbrush with soft fibers.
• eat food at room temperature (food should be soft in consistency or ground: baby food, dairy products, eggs,
• puree, bananas, baked apples, jelly);
• avoid spicy, salty, sour, rough foods;
• use mouthwash after meals;
• lubricate your lips with hygienic balm or oil.

Thanks to special treatment nutrition can be avoided or significantly reduced side effects during and after a course of chemotherapy. Report them to your doctor, he may prescribe you additional medications to relieve unpleasant symptoms.

What should you eat between chemotherapy courses and after completion of treatment?

The task of nutrition between courses or after completion of chemotherapy is to quickly restore wellness and avoid exhaustion, which can affect further treatment and recovery of the body after such a load as chemotherapy.

Therefore, stick to this diet:

• continue to eat small and often, using only fresh and healthy foods.
• Eat balanced and varied foods from different food groups.
• consume foods with high nutritional and energy value(cereals, seeds, nuts, dried fruits).
• Before eating, take a walk in the fresh air.
• Avoid foods on the prohibited list.
• Eat warm food, avoid hot food.
• Drink enough fluids between meals.
• Take your time while eating, chew your food well.
• combine simple products in new combinations for new taste sensations which can improve your appetite.

A balanced diet has important to prevent future malignant diseases. After completion of chemotherapy, recovery period when it is important to take measures to avoid recurrence of the disease.

Your diet should consist of foods that prevent the development of cancer cells. Choose foods that will bring you health and energy, avoid foods that cause negative influence on your body.

Studies show that people who eat high-quality low-fat foods with an abundance of vegetables and fruits, do not smoke, and do not abuse alcohol have a 23% risk of developing cancer, and in people with the opposite approach to nutrition, the risk increases to 56%.

Simple and natural foods are a contribution to your recovery

During and after such a difficult treatment as chemotherapy, a balanced and varied diet is very important. Knowing the characteristics and diet will help you cope with the consequences of treatment, ensure good health and support your body on the path to recovery. And eating healthy can prevent new health problems in the future.