How to eat properly during the day. Optimal meal times. Healthy nutrition schedule for every day

Content

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

Healthy eating rules

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

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

List of foods for proper nutrition

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

• protein;
• neutral;
• starch.

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

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

How to cook food correctly

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

Proper nutrition regimen

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

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

Diet for weight loss

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

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

Meal times with proper nutrition

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

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

Intervals between meals

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

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

Healthy nutrition schedule for every day

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

A rough daily routine should look something like this:

• 8.00 – 9.00 – breakfast. You need to try to eat more carbohydrates and less protein foods.
• 12.00-14.00 – lunch. Here, on the contrary, you should protect yourself from carbohydrates and pay attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 – afternoon snack. Avoid fatty foods, flour or sweet confectionery.
• 19.00 – dinner. The menu will include low-fat fish, stewed vegetables, and fermented milk products.

Sample healthy nutrition menu

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

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

Anyone who wants to lose weight by summer or always keeps themselves in good health physical fitness, you have probably heard more than once that not only the total calorie intake is important, but also the time of consumption of certain products. Yes, it turns out that everything has its time and some food products may even lose their beneficial features, if they are eaten at the wrong half of the day when needed. But thanks to our article, you won’t go wrong again!

Apples

Right. It is best to eat apples in the morning or as a snack between meals. Apples contain pectins, which improve performance gastrointestinal tract and prevent constipation.

Wrong. If an apple eaten in the morning is good for you, then in the evening it will healthy fruit It's better to abstain. The same pectins can cause increased acidity in the stomach and discomfort, as well as awaken a feeling of hunger.

Cottage cheese

Right. Cottage cheese is perfect for breakfast and lunch. It improves performance digestive system and is perfectly absorbed by the body without burdening the stomach.

Wrong. But you shouldn’t eat it for dinner. Don't create unnecessary discomfort for yourself before bed. By the way, dairy products tend to provoke inflammation and exacerbation chronic diseases during sleep.

Sweet

Right. Of course, sweets do not apply useful products, but sometimes you can treat yourself. By the way, sometimes it’s in the morning. At this time of day, insulin in the blood is already high, so sweets will not lead to a sharp jump in it.

Wrong. At any other time, it is better to abstain from sweets. It is not so difficult. And useful. After all, even relatively harmless sweets, such as marshmallows, marshmallows and marmalade, do not have the most favorable effect on your figure, immunity and well-being.

Rice

Right. Everyone knows that carbohydrates guarantee vigor and energy for a long time. If you lead an active lifestyle, then eat rice for lunch. And go on numerous errands.

Wrong. Many people believe that rice is an ideal dietary product. But it is very high in calories. Therefore, if you want rice for dinner, cook wild rice instead of white.

Bananas

Right. Bananas are simply irreplaceable if you play sports. This is both an excellent source of energy before a workout and a great way to close the “carbohydrate window” after exercise. They also promote the production of endorphins, uplifting and calming. nervous system. But it is still better to eat bananas in the first half of the day.

Wrong. Bananas at night are not best idea. Firstly, they have the same property as dairy products, provoking inflammation. Secondly, they are still quite high in calories, and you need to know when to stop.

Meat

Right. Meat is a valuable source of animal protein. Regular use of this product increases stamina, improves brain function, stimulates protective forces body. Choose meat for lunch.

Wrong. Meat is not suitable for dinner. It is not so easily digested that you can afford to eat this product at night. Opt for fish, vegetables or seafood.

Legumes

Right. Legumes are best eaten for dinner. They normalize the functioning of the digestive system, reduce cholesterol levels in the blood and improve sleep. So you can't imagine better food for the evening.

Wrong. But in the first half of the day it is better to refrain from consuming this product. Legumes can cause flatulence, and after them you don’t feel full for a long time.

Walnuts

Right. With walnuts everything is very simple. Eat them at night. The main thing here is not to overdo it, because nuts are quite high in calories. The thing is that they contain omega-3 polyunsaturated fatty acids, and they are best absorbed at rest.

Wrong. Basically you can eat walnuts anytime and use them as a snack. But the maximum benefit from this product can be obtained only in the afternoon.

Cheese

Right. Breakfast should definitely include a couple of slices of cheese. It's tasty, nutritious and healthy. Cheese contains a lot of vitamins and minerals, and it also provides great energy.

Wrong. In the afternoon, we advise you to refrain from cheese. Firstly, this milk product, and what this threatens, we have already described above. Secondly, cheese is high in calories, and consuming it later can lead to excess weight gain.

Figs and dried apricots

Right. Of course, figs and dried apricots are ideal for a morning meal. They speed up your metabolism, thereby improving the functioning of your digestive system, and force your body to wake up and get ready for a productive day.

Wrong. It is better not to eat figs and dried apricots at night. Their miraculous effect is so strong that your increased metabolism at rest will cause bloating and stomach discomfort.

In this article, I will tell you how to properly consume foods during the day for weight loss/healthy lifestyle.

And so, the use of products, whether for weight gain, for weight loss, or for a healthy lifestyle, has a general principle:

Correct healthy eating implies - FRACTIONAL FOOD.

Fractional nutrition involves eating food very often (ideally every 2 hours), but little by little (in fractional portions) within the number of calories you need!

Ideally, you need to arrange it so that meals are taken at the same time every day, for example: 8.00, then 10.00, 12.00, 14.00, 16.00, 18.00, 20.00, 22.—. see? Every 2 hours.

Fractional meals will allow you to maintain stable and high level metabolism in your body, which means more calories will be spent during the day (more energy will be spent, i.e. fat burning will accelerate), if you build muscles, then accelerating your metabolism will speed up muscle growth and all of - because fractional meals speeds up your metabolism (your metabolism), i.e. all processes and synthesis in your body go much faster. Do you understand?

To implement “DP”, you need to purchase containers for food (and carry food in them, with you, everywhere):

Although, many, now, probably, are almost going crazy... they will say: wow, what is it that you need to eat every two hours, they say, why the hell do you need it, am I a cow or something, etc. P.

However, I’m not kidding, you will need to accustom yourself to eating fractionally within the number of calories you need, otherwise your metabolism will be slowed down, and fat burning will happen very, very slowly, until it stops completely or not at all. The choice is yours.

The rule is simple: the more often you eat, the faster your metabolism; accordingly, in this situation, more energy is spent, and this helps speed up the burning of excess fat. The same applies to gaining mass (muscle), only in this case, it is not fat loss that is accelerated, but muscle growth.

Moreover, fractional meals (frequent meals) are best method appetite control. Knowing that you will eat every 2-3 hours, you will never have the desire to eat “from the belly”, thereby eliminating “overeating”. But most people eat 1-2-3 times a day and most often when they feel hungry. And hunger manifests itself due to a long break between meals. As a result, when a person is very hungry, he eats and eats, that is, he cannot stop, he wants and wants everything (in the end, he eats until, figuratively speaking, his belly bursts).

This category of people does not even need to be explained that the feeling of satiety does not occur immediately after eating, but only after some time (guideline, 20 minutes after a meal). They also don’t need to explain that they need to eat slowly, chewing food thoroughly, because this is correct, the body is satiated much faster, and a person will not be able to “overeat,” but people... grab it quickly, swallow in pieces...

In general, forget about the past 2-3 meals a day, join the new realities, split meals are what is good for your health, your figure and other things. Fractional nutrition is the key to your future success. Also learn to absorb food correctly (slowly, slowly, chewing food thoroughly).

How to properly distribute food throughout the day?

The second important component of our article, which I could not help but tell you about.

At the stage of losing weight (burning fat), I strongly recommend focusing on COMPLEX CARBOHYDRATES in the first half of the day (before 15.00) - after 15.00, emphasis on PROTEIN FOODS!

This is done on purpose, for the reason that during the day, people are usually ACTIVE! Accordingly, this requires energy (complex carbohydrates), and it will be “wasted” due to activity, and in the evening, after work, study, etc. — PASSIVE (what is the use of energy? sitting at the computer? lying on the couch? in general, it’s obvious that there is no need, because if energy comes in, and you are passive, it will not be “wasted”, resulting in the accumulation of excess fat, therefore emphasis is placed on protein foods).

At the stage of weight gain, this rule may not apply (depending on the situation).

Proper nutrition by the hour causes a lot of controversy - will such nutrition tactics help you lose weight?

I would like to continue the topic raised in the last article “

What will you need to focus on - proper nutrition or eating according to the clock?

You're probably a little annoyed right now because you're looking for information about what time of day will help you eat more effectively and, accordingly, lose weight?

Then, let's talk about eating by the hour, at a certain time, and it is not at all necessary that at first it be proper nutrition.

Let's first focus on hourly nutrition, and only then, you decide for yourself how you will eat correctly or the way you eat now.

Is it good for our body to eat according to the clock?

Our body lives according to certain cycles and rhythms, and of course, if there is a constant rhythm in nutrition, then there will be many advantages for the body.

The same gastric juice will be produced at a certain time and the digestion process will be much better than when you eat at different times, and besides, while still on the go and with whatever you get :)

How many times should you eat a day?

There are so many people, so many opinions - some talk about 3 meals a day, others about 5 or 6 meals a day.

But, if you look from the perspective of weight loss, then, of course, it will be more effective to eat often and in small small portions.

This kind of nutrition is called fractional nutrition.

Why fractional?

Because the amount of food required for normal operation body during the day, divided into 5-6 servings, i.e. crushed.

Most important point, you should not have first, second and compote at every meal.

The serving should not exceed 250-350 g.

When you eat fractionally, you simply cannot be hungry, this is the most satisfying and effective method weight loss.

Perhaps those people who have never encountered fractional meals may have a question - how will weight loss happen if I am full all the time?

After all, many people have this stereotype: if I feel hungry, then at that moment I lose weight.

And that is why various diets are so popular, because due to their meager diet they force you to constantly feel hungry and it seems to a person that the hungrier he is, the faster he will lose weight.

Yes, in fact, when a person starves, he loses weight, to the point of exhaustion and then death.

But, unfortunately, what is lost is not fat, not subcutaneous tissue, which makes up that same hated excess weight.

During fasting, especially in women, the amount of muscle tissue decreases first and only then does it come to fat reserves.

But when the body constantly receives all nutrients in sufficient quantities, and if there is a slight calorie deficit, it is fat deposits that will be wasted.

And yet, there are studies that when a person experiences a feeling of hunger, the hormone leptin is also produced. These hormones block the waste of fats in the body.

The conclusions are very simple - if you eat often and on an hourly basis, then the weight loss process will be more comfortable and effective for you.

Five meals a day for weight loss - or six meals a day?

Now let's go through approximately meal times.

1. Breakfast - after you wake up.
2. Snack – 3 – 4 hours after breakfast.
3. Second snack – 3 – 4 hours after lunch
4. Dinner no later than 2 hours before bedtime

(exception: bananas)

What time should you eat?

It all depends on your lifestyle, whether you are a night owl or a lark? What time do you wake up and what do you do in the morning? For example, if you are doing exercises or doing some kind of practice, then breakfast will be a little later.

And my advice to you is to always adjust your nutrition only to yourself and do not listen to any advice about what time it will be healthier for you to eat.

I have repeatedly encountered people who work in night shift, and naturally, other people’s recommendations did not suit them at all, and this was the main stopper in the process of losing weight.

We must remember that the longest break in eating is at night!

Our sleep rate should be at least 8 hours and + a couple more hours when we don’t eat before bed. This means 10 hours without food, and then every 3-4 hours there will be a meal.

Do you need to respond to body signals if you are on fractional nutrition?

That is, to signals of hunger or satiety?

I mean, if it's snack time and you really don't want to eat, what should you do? Should you force food into yourself or wait until you feel hungry?

In my opinion, it is better to wait, because this way you feel your body better, and it is quite possible that later you will simply eat according to hunger.

But what should you do if you just recently ate and suddenly feel a beastly appetite, and it seems to you that you are actually hungry?

Here we need to clarify one point - hunger can be physiological and emotional. Most often, if you recently ate and want to eat again, then this is emotional hunger.

Such hunger is difficult to endure; it seems that all thoughts are focused only on food. A very simple method helps here - you need to ask yourself questions and answer them:

• What's happened?
• What am I worried about?
• What situation is bothering me? Etc.

Questions of this kind and answers to them reduce the brutal appetite, and allow you to focus on the problem, pay enough attention to it and thereby refocus on food, and then the brutal appetite will wane.

Will you be able to eat properly, by the hour?

Remember, at the beginning of this article, I said that at first you need to focus on nutrition by the hour, and only then, pay attention to the correctness or incorrectness of nutrition?

In order to lose weight, you need to adhere to only one rule - it is better not to eat enough than to overeat.

I think you understand perfectly well that all malnutrition consists of several problems - excess simple carbohydrates(sweets and starchy foods) and too fatty foods.

And when you switch to fractional meals, you simply eat fewer of these meals. Your diet should consist of foods containing protein and vegetables.

In conclusion, I want to say, the simpler you are about your diet, and the less you follow some nutritional systems, and the more you listen to your needs, the easier and simpler your weight loss will be.

Best regards, Natalia