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A hot topic for most of our readers. And then everyone writes that eating is harmful, they have ranked almost all widespread products as inedible, doctors warn about GMOs, various E-additives, flavor enhancers, sodium nitrites ...
Now being healthy is relatively fashionable. In the end, when you faint with an attack of gastritis in public transport, you understand that your withered student stomach deserves better. You need to eat right. Relatively correct. Healthy eating will fix everything, even if you are simultaneously puffing like a steam locomotive, drinking like Winston Churchill.

Only one problem - there is no money in your pocket. For the last few pennies, it would seem that normal products cannot be bought. However, this is all nonsense. Most healthy products are not expensive, contrary to popular belief. Another thing is that you will have to spend more time and have to learn how to cook. Let's forget about ready-made convenience foods and semi-soured salads from supermarkets and dive into the pool of healthy food. Burn the shawarma in a ritual fire - and run for adequate products.

Groats

Please note that we do not take into account the widespread portioned instant cereals. Yes, they are convenient, but most often they contain excessive amounts of sugar, as well as artificial flavors. Therefore, only loose cereals that need to be boiled. It's quite simple: fill it with water and put it on fire. It is useful and very satisfying. To save time, prepare the sled, as they say, in the summer. Pour oatmeal at night with something dairy (milk, kefir, yogurt), and in the morning, if desired, warm up and eat. Satisfying and useful.

Rice also not worth a lot of money, even good quality. Legumes, beans, lentils- in general, a storehouse of benefits. And most importantly, they are incredibly satisfying. From them you can make soups and stews, vegetable or meat, or simply boil, sprinkle with seasonings and eat with pleasure. And from beans you can make a simple and incredibly tasty dish - lobio.

But if there is no time to cook porridge from cereals, pay attention to cereals, which are sold in large packages. Just make sure they aren't covered in icing sugar. If you calculate the consumption of such cereals, it turns out that they are much more profitable than portioned cereals.

Eggs

Where are the eggs. Eggs are everything. They have an incredible amount of nutrients. And they don't cost too much. Believe the bitter experience: there is no point in buying expensive Dutch kokushkas in a reinforced plastic box with a heraldic seal. They practically do not differ in taste and quality from the unborn children of a chicken from a neighboring state farm.

Eggs can be boiled, fried, or you can make an omelette, leaving with it everything that has begun to become moldy. Do not be afraid of a gray-green person who lodges without asking for bread. Reassure yourself, they say, penicillin is useful, and most importantly, not expensive. But remember, since we still have a healthy diet, you can’t overdo it with them, that is, you shouldn’t eat eggs 3 times a day for a whole month.

real meat

First, say no to sausage. There is little benefit in it, and eating it regularly is expensive. Even sausages are not cheaper than a meat dish. Therefore, find the nearest market and buy meat exclusively there. It's cheaper there. If you can ingratiate yourself with the butcher, you'll get discounts. So meat and only meat. Buy, chop, freeze and take out a piece as needed.

Don't forget the nice liver. The liver is hearty, tasty and very healthy. Especially for the liver, oddly enough. We also remember chicken navels, lungs and hearts. We know that some disdain to eat such yummy, because noble roots and the high spirit of naive aestheticism interfere. But there is nothing tastier than lungs, liver and hearts stewed in tomato paste with garlic and herbs. And chewing the heart muscle, among other things, is also very useful.

By the way, skillful hands can make pate out of the liver and smear it on bread at least around the clock.

Vegetables and fruits

We keep in mind the flagship of a healthy diet - garden fruits. Buy seasonal fruits and vegetables, they are cheaper and tastier. Feel free to take spoiled. But if the box contains God knows what with 50% rot, then this is not your choice. There are more sophisticated ways to self-destruct. And if a little softened, crushed, wrinkled - take it boldly. And it costs less, and is healthy, and tasty, and beauty in fruits is not the main thing.

By the way, show peasant prudence and catch that amazing moment in the life of the fruit, when it has not yet deteriorated, and you began to feel that you do not want to eat it. Freeze. Then you will add it to soups, meat or just nibble on cold evenings.

Soups

Who said soup is expensive? It just takes a lot of time. If you are preparing some delicious stew from an unknown sea fish, then yes. And to cook a stew from inexpensive vegetables is nonsense. Tasty and healthy. Even borscht. Throw in the bones of the butchered chicken just now, throw in the cabbage, potatoes, tomato paste, and wait. It may not be as rich, but if everything goes according to plan, you can swallow your tongue from your own coolness and deliciousness of your creation. Yes, about borsch, of course, I’m sketchy, I hope I didn’t offend the feelings of real gourmets of this dish.

If you cook soup in meat or chicken broth, cooked meat can be baked for a second course, once again killing two birds with one stone. Then with the richness everything will be in order.

Cheap autumn vegetables can be used to make excellent puree soups (or cream soup, if you add a little cream) - a very nutritious, tasty and at the same time not expensive dish.

Snacks

Cottage cheese, dried fruits, nuts, toast, generously seasoned with spices and herbs - all this can serve as a good snack. As you know, stale, dried bread is always healthier, and the benefits of cottage cheese are said by people much more authoritative than Elena Malysheva and the clowns from her program.

Other little things

Learn to feel full: if you are full on half a plate, leave it alone, put it in the refrigerator, eat it later. So you will gradually understand how much you need to cook so that the stomach is comfortable digesting.

Look at discounts in stores (while checking the expiration dates and the integrity of the packaging), if something fits into a healthy diet and is stored, buy for future use.

Say no to "Doshirak" and "Rolton"! It is clear that in our country they have become more national than dumplings, but this does not mean that they are useful.

15 ways to eat healthy and cheap

Healthy eating is very important. It:
- Reduces the risk of diseases;
- Increases productivity;
- Increases the level of energy;
- Makes you stronger.

You may think that healthy eating is expensive. I'll be honest - it is, especially now, when, in pursuit of a buyer, even "verified" manufacturers have begun to use chemicals, and in the truest sense of the word. But I offer you tricks that will reduce your food costs.

What is a healthy diet anyway? First, let's define the phrase "healthy food". It includes:

* Squirrels. For building muscle, for strength.
* Fats. Balanced intake of omega 3, omega 6, omega 9.
* Vegetables. All kinds, especially green fibrous vegetables.
* Fruit. Rich in vitamins.
* Water. 1 liter per 1000 calories you spend.
* Whole grain food. Oats, rice, pasta, bread…

And now - tips.

1. Get on the water. Forget about soda (Coca-Cola, Pepsi, fantasies, etc.) and drink water. Take water with you everywhere. For example, a 150 gram baby bottle is enough for a walk.

2. Drink tap water. Compare prices for tap water and bottled water. Noticeable difference? Then why buy bottled water?

Cleaner? Not necessary. Tastier? No, it's a matter of habit.
Bottled water producers use the same sources - the municipal water system. This is very reminiscent of selling ice to the Eskimos. If you are not satisfied with the quality of tap water, filter it. One filter for 250 rubles. purifies 150 liters of water.

3. Eat eggs. I always eat eggs for breakfast.
They are rich in vitamins. They are rich in proteins. They are cheap.

Don't believe the myth of bad cholesterol found in eggs. Yes, eggs do have it, but not a single person will eat so much cholesterol to harm their health.

4. Eat fatty meats. Fatty meats are both cheaper and tastier than lean meats. Do you think it's harmful?
Fats won't make you fat, the extra calories will give you the omegas you need. Therefore, I would rather buy a piece of beef than a fillet.

5. Tuna. Canned tuna contains more protein than meat. Alternate tuna with eggs and meat. You will easily reach your daily protein requirement.

6. Buy frozen vegetables. They take less time to prepare. You won't lose money if you don't eat it on time. You can buy by weight - it's cheaper. If you can afford fresh vegetables, then buy them.

7. Fish oil. Omega 3 acids are found in fish oils. It is useful in that it lowers the level of cholesterol and fats in the body.
Take fish oil 3 times a week: one teaspoon every day. And all will be well.

8. Buy "general" products. The packaging may be less attractive, but it will be attractive for the wallet. Products with a more well-known brand are always more expensive. You are buying a brand. Wake up! Food is food.

9. Buy in bulk. Think long term. Buying in bulk is cheaper in general: gives you discounts, saves time and petrol (on the road). Put everything in the refrigerator. Buy meat and vegetables and safely throw them in the freezer!

10. Choose one grocery store. Meat is cheaper in one store, vegetables in another, fish in a third… How many stores will you visit in search of cheap food? Think!

Time is money. Stop wasting it on shopping. Cars don't drive on water. Reduce your fuel costs.
I buy all my groceries from one big store near my house. It's not the cheapest, but it saves me time and fuel costs.

11. Make a plan. Make a list of what you need and always take it with you.
Just buy groceries and go home.

12. Take food to work. Calculate how much you spend on food at work every day? Prepare food as soon as you wake up.
Therefore: get up early, prepare a good breakfast and food for work. Time for everything about everything - 30 minutes. This will help you avoid stress during the day, and you will get great healthy food, and the money will remain in your wallet.

13. Eat less. It is obvious. If you eat less, you spend less money on groceries in the store. If you need to lose weight, go on a diet. Your health and wallet will thank you.

14. Don't buy "junk food" (food rich in calories but low in energy value). Stop buying everything that is harmful and expensive.

15. Remember the basic principles of proper nutrition:
* Refusal of harmful products (the main thing - from what contains a lot of artificial preservatives and dyes);
* Method of cooking (chicken breast breaded in breadcrumbs and fried in a huge amount of oil, with fried potatoes and the same chicken breast, steamed, with boiled or baked potatoes in the oven - feel the difference);
* Drinking regimen (emphasis on clean drinking water, green tea and freshly squeezed juices and at least one and a half liters of fluid per day, not counting soups).
* The frequency of meals (practice fractional meals - portions should be small, and the break between meals - no longer than three hours).

And you should not come up with various excuses - "there is nowhere to cook at work", "the chef orders junk food" and others. Instead of the usual hamburger, you can buy an apple or yogurt, right? Yes, and in a cafe, instead of fried potatoes, you can order a vegetable salad, right? That's healthy food for you!

The transition to proper nutrition

Of course, in reality it is not as easy as it might seem at first glance - it is very, very difficult to give up your eating habits. If you have iron willpower, you can do it in one day - get up in the morning and into a new life. But for most people, this task is on the verge of fantasy. In order for you not to break loose and leave the idea of switching to proper nutrition, do it gradually. To begin with, give up that harmful product, which is the easiest for you to part with. After a week, add another product - and so on until only healthy products remain on your menu.

And remember - in the event that you could not resist and ate something harmful again, in no case give up. Well, they ate and ate - this is not a reason to abandon a healthy lifestyle, right?

If you are in doubt about a particular product, or you just can’t figure out what to eat now, go to a dietitian. Also, this specialist should be visited by people suffering from a particular chronic disease - the doctor will also help adjust the diet.

sample menu

Everything seems to be more or less clear. But in order for the picture to be complete, we suggest that you familiarize yourself with an exemplary menu of proper nutrition. Of course, it is very conditional and you can change it to your liking and desire. But you still get the idea. So:

Breakfast
Cook oatmeal in milk, add a little butter. In addition, a cheese sandwich and tea will not hurt. Such a breakfast will provide you with energy until the very lunchtime and you simply will not need any snacks. Breakfast in general plays a huge role - it is by no means unacceptable to skip it. Otherwise, snacks and metabolic disorders are guaranteed to you.

For breakfast, any porridge is suitable. But the main condition is that it should not be instant porridge, which is enough just to pour hot water. There are no useful nutrients in such porridge, but only preservatives and flavor enhancers. Therefore, it is much more reasonable to spend a little time and cook a normal porridge.

Lunch
Second breakfast or, as it is now commonly called, lunch is also not worth skipping. Eat some fruit or yogurt - whichever you prefer. But you should not eat too much - just a little snack is enough. Of course, you only need to eat if you feel like it.

Dinner
For lunch, it is advisable to eat some vegetable or chicken soup, a piece of meat with vegetables as a side dish. If you are forced to dine out, the soup can be replaced with some tasty and healthy salad - for example,.

afternoon tea
For an afternoon snack, you can eat any fruit or vegetable, or drink drinking yogurt. Bread can be added to yogurt. Or a slice of rye bread.

Dinner
The saying about the need to give dinner to the enemy is not far from the truth. Of course, the whole dinner is not worth giving away. But remember - dinner should be light enough. For example, eat cottage cheese with fruit. Just add chopped fruit to regular cottage cheese, and you can fill it all with drinking yogurt. Before going to bed, if you feel hungry, you can drink a glass of kefir or weak unsweetened tea.

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P.S. Eat reliable food, don't starve. If it seems to you that too much money is spent on food, then it’s time for you to cut back on spillikins (clothes, cosmetics, trips, sweets, trinkets, everyone has their own), either change a part-time job, or wake up and buy cheaper goods.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

The problem of excess weight is equally relevant for different ages. People are used to eating their problems with junk high-calorie foods, but the result is even more damaging to self-esteem and health. Nutritionists recommend eating right, eating high-quality healthy foods, leaving strict diets, and explaining what to eat to lose weight. Vegetables, herbs and fruits “can” burn fat at the same time, remove fluid from the body, activate metabolism and improve hormonal levels.

What can you eat on a diet

Diet is associated with food restrictions. The diet is also regulated. Nutritionists are categorically against strict diets: the body suffers very much with a lack of essential substances. Often the kilograms that are gone with the help of a strict diet return very quickly when switching after starvation to the usual diet. It is necessary to strictly observe the measure, to know what you can eat when losing weight, replacing harmful high-calorie goodies with valuable products. A good sleep and long walks help a lot during the diet.

What foods help you lose weight

If you need to lose weight, it's time to forget about the evening or night raids on the refrigerator. After six o'clock in the evening it is forbidden to eat hard cheeses, fatty meats, cereals and bakery products. In the daily diet, you need to remove foods with a high calorie content (more than 150 kcal). If you really want to, you can treat yourself to sweets until noon. Do not lean on yoghurts with fillers: they are not helpful in losing weight, because they contain a lot of carbohydrates. If you reinforce a balanced diet with training, the result will show itself very quickly.

List of products for weight loss:

that are quickly absorbed by the body (eggs, dietary meat, white fish);
fermented milk (kefir, homemade yogurt, low-fat cottage cheese);
green vegetables (cucumbers, all types of cabbage);
legumes;
tomatoes, sweet peppers;
berries (blackberries, blueberries, raspberries);
fruits (green apples, avocados, grapefruit, pears);
vegetable oil (olive);
drinks (black unsweetened coffee, green tea, water).

What can you eat at night when losing weight

A frequent problem for losing weight is the desire to eat tightly in the evening, but this is a big mistake. For lunch, you can still afford to cook a dish of potatoes. During dinner, when losing weight, it is better to refrain from high-calorie foods. What to eat to lose weight fast? The best option is light vegetables, herbs, berries and unsweetened fruits; low-fat sour cream and olive oil are suitable for dressing salads. it is better not to consume fats of animal origin, foods that linger in the body for a long time.

What not to eat

When dieting, the body begins to intensively store fat reserves, especially in the abdomen, which are difficult to quickly get rid of. To lose weight, you need to start by bringing the amount of water you drink per day to 2-2.5 liters, then the metabolism speeds up, and the process of weight loss is more intense. When the question is what to eat - a chocolate bar or an apple, it is worth choosing a fruit, it is tasty and healthy. Particular attention should be paid to the size of portions, this is no less important than the calorie content of products.

List of prohibited foods for weight loss:

pickles, pickled or smoked foods;
milk, dairy products with a fat content of more than 5%;
animal and vegetable fats;
fast food, sweets, pastries;
mayonnaise, cheeses with a high percentage of fat content;
sachet dishes, fast food;
sausage products;
chocolate, caramel and other sweets;
sweet drinks with gas;
snacks (crackers, chips, fried nuts);
alcohol.

What to eat on fasting day

A fasting day is considered when the total calorie content of the food eaten is less than the energy expenditure (up to 900 calories). Such days provoke a shake-up in the body so that it begins to "burn" its reserves. consists of one type of product (it can be kefir, apples, cottage cheese, sour cream, lean meat). Eating other foods on this day is prohibited. If you want to cleanse the body with a fasting day, it is worth eating fiber-rich foods 3 days before unloading, this will help to quickly improve bowel function.

How to eat right to lose weight

Proper nutrition is a lifestyle. PP helps to maintain weight and not get better, there is no risk of breakdowns, since a person does not feel hunger. What to eat to lose weight? The main condition is that the amount of energy consumed should match (when losing weight - be less) with the energy consumption of the body. It is important to count calories, remove high-calorie foods (sugar, pastries, sweets). Of great importance is the mode of eating and the frequency of meals. It is important to decide in advance what is better to eat for dinner when losing weight in order to remove the temptation to snack on the “wrong” foods.

Principles of PP for weight loss:

the main foods of the diet are vegetables, unsweetened fruits;
sufficient hydration;
obligatory breakfast - porridge;
more physical activity;
focusing on the contents of the plate while eating;
replacing high-calorie foods with low-calorie ones;
complete rejection of alcohol, alcohol-containing products;
reduction in food portions.

How many calories do you need to eat to lose weight

The more fats and fast carbohydrates in the product, the more high-calorie it will be. The calorie content of food during weight loss directly determines the number of kilograms gone. What can you eat on a diet? It is better to choose foods with low and medium calorie content, but it is equally important to count the number of calories that your body “burns”. For example, during sedentary work, the body's energy expenditure is much less than during heavy physical work. In addition, in order to calculate the basic metabolism (RO) of a person, you need height, initial weight, age of a person and the type of physical activity.

Daily requirement formula (kcal):

for women = 655 + 9.6 x weight + 1.8 x height (in cm) - 4.7 x age;
for men = 66.5 + 13.7 x weight + 5 x height (in cm) - 6.8 x age.

The number of calories needed to maintain the current weight (received VR) is multiplied by the selected activity factor from the table.

Try to eat 5-6 times a day with an interval of 2-3 hours between meals. Thus, you will not be able to get hungry. Your body will always have "fuel". And by applying this principle of nutrition, you will be able to improve metabolism, which is good for debugging the digestive system and for losing weight.

Fractional nutrition means smaller portions. First try reducing the serving by 1/3. Then listen to the sensations, experiment, maybe half of the original serving sizes will be the most optimal for you.
Some adherents of proper nutrition take 200 grams of food as the optimal serving unit. But still, this is not an ideal solution: 200 g of nuts is too much and satisfying, but 200 g of tomatoes is small and low in calories. The quality of food (in terms of calories, nutritional properties and digestibility) is more important than just its weight. Finding the best portion size for yourself can only be done by experience, but the good old advice about leaving the table slightly (!) Hungry makes sense. It is better if the last meal is the lightest in all respects (calorie content, digestibility, serving). Sometimes it is better to just drink kefir 1-1.5 hours before bedtime.

In the morning, the metabolism is faster than during the day and even more so in the evening, so at this time of day you can afford to eat more heartily. Cook porridge, such as oatmeal, make an omelet or just boil eggs, eat a light salad of tomatoes, cucumbers and fresh herbs. You can diversify the morning diet with durum wheat pasta, wild rice or rice noodles. By the way, if you like to eat sweets, then it is better to do it in the morning, while the metabolism is fast (“evening” sweets are deposited in the form of extra pounds).

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against heart and vascular diseases, are indispensable components of an anti-cancer diet, and also have antioxidant properties and are involved in body detoxification.
Vegetables are also good because a significant part of the energy received from them is spent on their own digestion, that is, the probability of getting better when eating them is minimal. Vegetables are best eaten raw or steamed. It is worth eating them at lunch or an afternoon snack.
For dinner, you can also prepare a light salad of vegetables, but it is better not to eat fruits at night. Many of them contain a large amount of acids that irritate the stomach, in addition, sour and sweet and sour fruits whet the appetite, and starchy fruits, such as a banana, are very high in calories. Ideally, fruits should be consumed at 11-12 noon, the recommended late allowable time is 17.00.

If you are not a vegetarian, then the "meat" issue is undoubtedly important for you. With proper nutrition, meat can and should be eaten, but try to replace fatty meat with lean veal or poultry fillets. Limit yourself in the use of smoked meats, sausages, fried meat. Try steaming, roasting, or boiling meat. And remember portions. Meat is best eaten at lunchtime, ideally with meat or vegetable broth. Choose vegetables for garnish!

Dairy products contain fats, proteins, carbohydrates, minerals and vitamins that our body needs. Drink milk, kefir and fermented baked milk, eat natural cottage cheese.
Choose medium and low calorie foods. Be sure to enrich your diet with hard cheese with a low percentage of fat. But the use of sour cream and cream is better to keep under strict control, especially if you want to follow the figure.
It is better to eat dairy products during the second breakfast and before going to bed (let you always have a glass of kefir with your last meal).

Maintaining a normal water balance in the body is an important task that requires self-control. There is a simple formula for determining the personal rate of water. Just divide your current weight by 20. That is, if you weigh 60 kg, you need to drink about 3 liters of water per day, but again! Everything is individual and requires consultation with a doctor.
Break it down by the number of glasses of water you need to drink per day. Try to drink most of the water in the morning. Please note: you need to drink slowly, in small sips, the water should be at room temperature. The first glass of water should be 15 minutes before breakfast. This is how you awaken the body and prepare it for the work ahead - the digestion of the first meal.

By the way, you can add a little lemon juice to the water: it contains substances that break down fat, it helps to speed up the metabolism and has powerful antioxidant properties.

Some people also add a spoonful of honey in the morning, claiming that this is the best drink to start the day. If you love and eat honey, why not try it?!

A lot of stereotypes have formed around proper nutrition. Some associate it with severe restrictions, others believe that the menu of proper nutrition for every day is a pleasure available to people with an income above the average. Finally, another stereotype is that only those who have health problems or are overweight need to eat right. Are these stereotyped ideas about PP correct? Is it easy to choose a healthy diet and what will you still have to give up? Read about it in our article.

General rules and principles of healthy eating

Dinner: steam cutlet with buckwheat, vegetable puree soup, compote.

Snack: diet cookies with tea.

Dinner: vegetables, green tea, boiled lean meat.

Breakfast:

Snack: banana.

Dinner: boiled chicken with garnish, tea.

Snack: bread with kefir or milk.

Dinner: boiled chicken, fresh vegetables, compote.

Download the healthy nutrition menu for men so that it is always at your fingertips.

For women

Table with a weekly PP diet for women:

Day of the week	Daily diet
Monday	Breakfast: oatmeal with berries and fruits green tea. Snack: Apple. Dinner: boiled fish, rice, fresh vegetables, compote. Snack: chicken breast and steamed vegetables. Dinner: low-fat cottage cheese, green tea.
Tuesday	Breakfast: oatmeal with berries, pumpkin seeds, compote or tea. Snack: cottage cheese with a spoonful of honey. Dinner: chicken broth, vegetable salad, green tea. Snack: fruit. Dinner: boiled chicken fillet with fresh tomatoes.
Wednesday	Breakfast: oatmeal with berries and fruits, tea or compote. Snack: two oranges. Dinner: stewed vegetables and chicken breast, green tea or compote. Snack: diet cottage cheese casserole with tea. Dinner: fat-free cottage cheese, compote.
Thursday	Breakfast: hercules in milk with berries, tea. Snack: natural yogurt without additives. Dinner: fish soup with potatoes. Snack: fresh vegetable salad with . Dinner: chicken breast with two fresh cucumbers, tea.
Friday	Breakfast: boiled potatoes, 1 egg, fresh cucumber. Dinner: rice and mushroom soup, hard cheese. Snack: cottage cheese-berry casserole. Dinner: stewed fish, seaweed, water or compote.
Saturday	Breakfast: scrambled eggs, unsweetened tea. Snack: apple, kefir. Dinner: boiled fish with rice, compote. Snack: shrimp with fresh vegetables. Dinner: skim cheese.
Sunday	Breakfast: oatmeal porridge with dried fruits (raisins), tea. Snack: banana, orange. Dinner: boiled chicken with vegetable casserole, tea. Snack: tomatoes, boiled shrimp. Dinner: steam fish cakes, brown rice, fresh vegetables, compote.

A sample menu for women can be downloaded so that it is always at hand.

Budget meal plan for the week

A proper diet for every day is not as expensive as many people think. For only 1000 rubles, you can make a purchase of products for a week, from which you will prepare healthy and healthy meals for all seven days.

When you go shopping, be sure to buy:

Proteins:

1 dozen eggs;
1 liter of kefir;
300 grams of cottage cheese;
5 kg of chickpeas;
1 kg of chicken.

Carbohydrates:

1 kg ;
0.5 kg;
1 kg of apples;
1 kg of bananas;
1 kg of oranges;
1 kg of white cabbage;
1 kg of carrots;
1 kg frozen green beans.

Fats:

0.5 kg.

cottage cheese with pumpkin seeds and kefir.

As snacks, apples or bananas, a fried egg with bread, a vegetable salad, a sweet salad of apple, honey and carrots are perfect.

What is better to give up on PP?

The menu of proper healthy nutrition for every day, as you have already noticed, does not contain sweet, starchy foods, homemade and store-bought pastries and many other products.

What else you have to give up by choosing the right diet:

oatmeal and other types of cookies;
carbonated water, especially sweet;
fast food dishes: store-bought dumplings, dumplings;
cheap pasta that takes less than 7 minutes to cook;
fried potatoes and french fries;
sunflower and corn oil;
white bread, buns;
fruit juices from the supermarket;
energy bars;
oat, corn, buckwheat flakes;
mayonnaise, ketchup, sauces, mustard;
fat-free store-bought yogurts;
ice cream.

These products contain many artificial components: trans fats, preservatives, flavor enhancers, sweeteners, which not only threaten the figure, but also cause serious harm to health.

It is not difficult to choose an approximate menu of proper nutrition for every day. It is much more difficult not to break loose and not return to your old gastronomic habits.

Here are a few simple tips to help you turn PP into a habit:

Understand that proper nutrition is not a newfangled diet for a couple of weeks, which will make your figure slim and beautiful from the first day. This is a way of life that will keep you healthy, youthful and beautiful, get rid of problems with excess weight, hair, skin.
Write down on a piece of paper the goals that you want to achieve by sticking to the PP.
Switch to a healthy diet gradually. Get rid of sausages, sausages, mayonnaise on the refrigerator shelf, start a little undersalting food, avoid chips, snacks and other "goodies". Introduce new vegetable dishes into your diet, discover unfamiliar tastes.
Don't focus on proper nutrition. Expand your horizons, increase your circle of interests.
Don't beat yourself up for the breakdown. Analyze the reasons why you bought crackers or a chocolate bar (hunger, lack of calories in your morning breakfast).
Carry healthy snacks with you (apples, bananas, nuts, dried fruits) so that in case of sudden hunger you don’t break into some kind of “muck”.

Conclusion

Follow the goals that you want to achieve with proper nutrition, and the result will not be long in coming. Proper nutrition is not a diet or restriction, but a choice in favor of natural, healthy products that, in addition to gastronomic pleasure, will benefit your body.

Breakfast is the most important meal of the whole day. It will help you feel better, energize and set you up for a productive day. The modern realities of our life, unfortunately, dictate their conditions to us. Breakfast in a hurry, coffee on the run - the era of fast food in all its glory. Breakfast should be complete, it's not just a cup of coffee and a sandwich. A healthy balanced breakfast should consist of proteins, slow carbohydrates and healthy fats.

After sleeping all night, a person wakes up in the morning already hungry. Eating in the morning is especially useful because this meal energizes you for the whole day and starts the metabolic process in the body. The quality and quantity of food in the morning will determine whether your day will be productive or not.

Many people are used to having a light breakfast. But nutritionists say that such a habit needs to be changed. Those who neglect breakfast deprive their body of the substances and vitamins it needs.

Often you can observe that a person is lethargic, drowsy, there is a feeling of fatigue. And then during lunch, a person may already overeat too much, because the body wants what it lacks. Because of this, extra pounds, and problems with the gastrointestinal tract. Therefore, food must be taken in full.

The importance of breakfast for the body

A hungry person thinks not about work, but about what he wants to eat. Therefore, having a good meal, concentration will be better, and memory will not deteriorate.

Doctors say that breakfast is important because it will help you control your cholesterol and sugar levels in your body.

Eating a hearty meal in the morning is quite healthy, it is the basis of a healthy diet, and not only. If a person regularly skips the morning meal, then the feeling of hunger begins to torment him long before lunch. In such a state, it is difficult to control oneself and not to throw everything “that is not nailed down” into oneself. It has long been a proven fact that a person who skips breakfast eats more during the day than those who do not.

The body has useful digestive enzymes that our body produces just in the morning. If a person does not eat in the morning, they disappear, and this can affect the functioning of the body.

Scientists have proven that people who eat breakfast have strong immunity and do not get sick so often.

What to do before breakfast

In the morning, immediately after waking up, it is helpful to drink a glass of warm water. Water starts all the organs of our body, and also helps with the removal of toxins. You can add a drop of lemon juice or a teaspoon of honey to the water.

It is also important to do exercises or light gymnastics. It can be done without even getting out of bed. And after all these procedures, the body will really want to eat, and you will have a good appetite.

What should be breakfast

First of all, breakfast should be nutritious. Its main goal is to energize us for the whole day. If a person eats early, it is advisable to eat light meals. Heavy food, it is more difficult for the body to digest in the morning, and there may be trouble with digestion.

Breakfast should include carbohydrates and proteins. Since proteins are the main builders of our cells, and carbohydrates are responsible for the accumulation of energy.

What is desirable to eat in the morning?

The perfect breakfast is porridge. It cleanses the intestines, energizes. There are a lot of vitamins and minerals in cereals, which are useful for all organs of the human body.

The most commonly used is oatmeal. However, it does not suit everyone. If you belong to the category of people in whom oatmeal causes far from the most pleasant consequences, do not despair. There are many other cereals, and besides them, there are many options for a proper breakfast.

A great option for breakfast is yogurt or muesli with fruit (with a small caveat - the right muesli!). You can also make an omelet with cheese, boil eggs or just eat a light salad with fresh vegetables. Cottage cheese, turkey fillets, or chicken breasts are excellent sources of protein.

But it is better to completely refuse coffee and various sausages. Such food simply clogs the stomach, and the body does not receive any benefit from it at all. If there is absolutely no way without coffee, then it is better to drink it after a meal, and with the addition of milk.

In the morning, I don't feel like thinking about what to cook. Therefore, it will be much more convenient to make an approximate menu for the whole week. So it will be easier to eat right, and there will be much more free time.

Nutrition, of course, must be correct, but strong restrictions lead to breakdowns. If you can't imagine your life without sweets, morning is the perfect time for a "little crime". Your body will have a whole day to get rid of the evidence, this will allow your figure to remain unchanged.

After breakfast and before lunch, your body needs the right snack. This will help get rid of the feeling of hunger. The work will be fruitful, and at dinner you will not be in danger of overeating.

The ideal time for a snack or second breakfast is three hours after the main meal. For a proper snack, an apple, a glass of kefir or a handful of nuts are perfect.

The correct breakfast of an athlete or a person with high physical activity is different from the breakfast of an ordinary person. As a result of training or power loads, quite a lot of energy is consumed, respectively, it must be replenished. Breakfast should be balanced and high in calories. In addition to cereals, dairy products and eggs, athletes need to include more meat, fish, boiled and fresh vegetables in their diet.

Even if a person is not an athlete, but simply leads an active lifestyle, you need to eat a large amount of protein so that the muscles can recover after heavy loads.

It is very useful to eat millet porridge for breakfast, it is rich in polyunsaturated fatty acids. They will make the skin more elastic, and also normalize the work of the heart. Nuts, beans, and seafood should also be included in the diet.

Foods not desirable for breakfast.

Fried eggs and sausages, smoked meats.
Orange and grapefruit are tasty and healthy fruits, but not for the first meal of the day. Their use on an empty stomach negatively affects the gastric mucosa.
Baking and baking, sweets.
Fatty and fried foods do not belong to proper nutrition.
Quick breakfasts (cereals, cereals, muesli), contrary to popular belief, are not so useful. Reduced fiber and high sugar content, plus all sorts of preservatives, this is what will be waiting for you on your plate.
And, of course, it is better to replace coffee with green tea.

What happens if you skip breakfast

Nutritionists say that the main cause of obesity among people is the refusal to eat in the morning. Among women, one can often observe weight gain, already closer to forty years.
It can also lead to heart attacks and heart disease.
The development of type 2 diabetes mellitus and a decrease in working capacity are also likely.
Both men and women are more likely to develop gallstones.

And this is not the whole list of what threatens you to skip breakfast. It must be remembered that you need to eat right - then the results will not be long in coming. The figure will be much slimmer, the metabolism will be normal, the skin will become much smoother. Healthy eating strengthens the immune system, especially when combined with sports and outdoor activities. A proper breakfast is a boost of energy and vivacity for the whole day! Start your day with healthy foods, cook delicious favorite dishes for breakfast, and then you will not be able to do without it.

Eat right and be healthy!