Proper diet. Proper eating during the day: distribution by time

A stress-free life and active sports are important conditions for those who set themselves the goal of losing weight, as well as having good health, strong immunity and beautiful appearance. However, most important role in the fight against hated kilograms, many athletes and nutritionists focus on proper nutrition and daily routine.

It's no secret that with the help of a proper diet we can improve the performance of all processes in the body, increase immunity, normalize weight, get rid of certain diseases, look younger and improve overall well-being. In order to achieve such results, we will analyze in more detail why a properly organized diet is needed and how to follow it.

Why is proper daily nutrition important?

We know from biology courses that the human body is like a clock mechanism - everything in it works according to a coherent system, and the work of some organs directly depends on the quality of work of others. According to the biorhythms of the human body, at about 5:00 am, it begins to prepare for awakening: the level of cortisol and adrenaline in the blood increases. The content of hemoglobin and sugar increases, the pulse quickens, the arterial pressure breathing quickens. After waking up, it is very important (between 7-9 am) to have a hearty breakfast with a predominance of fast and complex carbohydrates in order to charge the body with energy for the whole day.

Up to 12 hours, high performance is manifested, short-term memory works well, information is absorbed to the maximum during this time. By 1 pm, brain activity decreases, we lose attention and concentration. It's time to refresh yourself, giving a new wave of energy to your body. Towards evening, the activity of the entire system begins to slowly prepare for sleep, organ after organ gradually reduces its activity. It is during this period of the day that it is important not to burden your body with heavy food, it is better to have dinner with a light salad and fruit or vegetable juices. By doing this, we will help our body and organs prepare for sleep without serious consequences and recover as much as possible during the night.

But, unfortunately, the realities are such that in the bustle and worries we do not run away from home, at work or school we limit ourselves to snacks with coffee or tea, and in the evening, sitting at the table at home, we eat for three and is by no means the lightest and healthiest food . Instead of preparing for sleep, the body with low efficiency (since according to the biological clock it is already preparing for sleep) is forced to process heavy food in excess. As a result, we have heaviness and bloating in the stomach, restless sleep, swelling, a broken state in the morning and, among other things, of course, excess weight!

What foods should we eat to get the most benefit from them for our body, and what principles of eating should we follow to avoid unpleasant problems associated with abdominal discomfort? This will be discussed below.

The main condition for a proper diet is its balance. The basic principle of such nutrition is the distribution of calories throughout the day, as well as the number of meals. Required caloric needs are calculated based on age, weight, and daily physical activity. The more intensely a person exercises, the more calories he needs. And, on the contrary, if you sit at a computer all day in the office, and at home you also spend the rest of the day in a sitting or horizontal position, then do not rush to load up on lard sandwiches and buns with tea, otherwise you are guaranteed to gain weight.

It is important to understand that calories are different. Don't type daily norm calories from fatty and unhealthy foods, this can lead to negative consequences, such as the appearance of cholesterol plaques, which can subsequently lead to a heart attack, stroke or sclerosis. If you do not deal with fat deposits in time, you may encounter problems such as varicose veins, hypertension and cholecystitis.

Food is our weapon, with which we can prevent the occurrence of many diseases, strengthen the immune system and improve well-being. A properly balanced diet can help us with this.

A balanced diet implies compliance with the percentages of proteins, fats, carbohydrates and the calorie content of such dishes. So, for example, the correct diet for men to gain muscle mass implies adherence to the percentage of used fat - 20/30/50, and consumption of more than 3000 calories per day, while when losing body fat, the so-called cutting, - 50/20/30, and a corresponding reduction in calories consumed.

Below are a few more basic principles of proper nutrition:

• eat 5-6 times, including main meals and snacks;
• gradually give up flour, confectionery, sweet carbonated drinks, and fast food;
• Under no circumstances should you skip breakfast. It should be dense and the most calorie-rich compared to other meals. Such a meal should consist mainly of slow and fast carbohydrates. However, don’t forget about proteins;
• breaks between meals should not exceed 3.5-5 hours;
• It is better to fill snacks with fresh fruits or small amounts of nuts;
• dinner should be light, with a predominance of a large amount of greens, fresh vegetables and fiber;
• eat a lot of fresh vegetables rich in fiber;
• do not skip meals;
• not to starve;
• do not eat 4 hours before bedtime;
• drink 2 liters of clean water daily.

By adhering to the basic principles of proper nutrition, we gain a large number of pros:

• 1. in a properly balanced and selected diet, along with food, the body receives all the necessary nutrients and vitamins. As a result, there is no need to take additional vitamins in the form of tablets, as well as various dietary supplements;
• 2. due to the exclusion of excessively fatty foods, the accumulation of cholesterol plaques, leading to the development of blood clots in blood vessels and atherosclerosis, is prevented;
• 3. with a properly designed daily routine, diet and moderate physical activity(at least three times a week) the level of stored fat reserves in the body decreases, it redirects excess fat deposits into energy. Thanks to this, you will always be full of energy and feel great;
• 4. The cells of the body are rejuvenated, the skin looks tightened, extra pounds and volumes go away, the mood is always high, and the body is full of energy.

These principles and advantages are also observed in the mode, so there is no need to divide into two fronts in the kitchen.

Proper nutrition regimens for women in order to reduce the percentage of body fat mass

For correct drafting menu, you need to decide on the amount of calories consumed per day. The Muffin-Jeor formula will help us with this.

First let's calculate basal metabolic rate (BM) . Let's find out how much the body consumes to maintain vital functions in case of complete rest:

10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161

Passive lifestyle: OO x1.2

Light activity (sports 1-3 days a week): OO x 1.375

Average activity (sports 3-5 days a week): OO x 1.55

High activity (sports 6-7 days a week): OO x 1.725

Very high activity (playing sports every day, high physical activity at work): OO x1.9

For example, let’s take a girl’s height 165 cm, weight 55 kg, age 25 years, average activity (sports 3-5 times a week)

OO= 10*55kg + 6.25*165 - 5*25 - 161 =1295 kcal

Calorie consumption: OO*1.2 = 1295*1.55 = 2007 kcal.

To better understand your diet, we provide you with rough plan proper nutrition regimen for a week. You will see that even the simplest menu can be made truly delicious and useful trick food.

Monday:

Breakfast: 70 g oatmeal, boiled in water, an apple or any other of your favorite fruits, 20 g almonds.

Snack: cottage cheese casserole with berries (220 g of cottage cheese, 1 egg, a small amount of berries, 50 ml milk, add honey to taste, mix everything and bake in the oven).

Dinner: buckwheat porridge with water 50 g, chicken fillet 100 g, 150 g vegetable salad.

Snack: kefir 1% 100 g.

Dinner: tilapia 80 g, favorite vegetables.

Tuesday:

Breakfast: cottage cheese 120 g, honey (1 tsp), grapefruit.

Snack: 15 g almonds, 10 g peanuts, apple.

Dinner: chicken fillet 150 g, buckwheat noodles 60 g, vegetables 100 g.

Snack: cottage cheese 100 g.

Dinner: boiled chicken fillet 120 g, vegetables.

Wednesday:

Breakfast: chicken omelette (egg, chicken fillet 50 g, cherry tomatoes, fry in a pan with a little oil), “well done” bread 2 pcs., cottage cheese 60 g.

Snack: almonds 20 g, banana.

Dinner: boiled brown rice 60 g, boiled tilapia 100 g, stewed vegetables 150 g.

Snack: kefir 1% 200 ml.

Dinner: baked chicken fillet 120 g, vegetables 150 g.

Thursday:

Breakfast: oatmeal 70 g, egg, fresh fruit.

Snack: peanuts 20 g, almonds 20 g, apple.

Dinner: buckwheat porridge 80 g, chicken fillet 150 g, vegetables 100 g.

Snack: favorite fruits.

Dinner: baked tuna 100 g with herbs, scrambled eggs with vegetables 200 g, Serbian cheese 30 g.

Friday:

Breakfast: omelet (1 egg, milk 50ml, Serbian cheese 40g), “well done” bread 2 pcs., cottage cheese casserole 100 g.

Snack: cottage cheese 120 g, banana.

Dinner: buckwheat noodles 70 g, tilapia 100 g, favorite vegetables in any form 150 g.

Snack: tuna flatbread (mix a chicken egg, 80 g tuna, 30 g cottage cheese, add 30 g oat bran, bake in a frying pan, sprinkle low-fat cheese on top).

Dinner: chicken fillet fried without oil and breaded with oat bran 120 g, stewed vegetables 150 g.

Saturday:

Breakfast: cottage cheese 220 g + granule 30 g, favorite fruits in small quantities.

Snack: kefir or apple.

Dinner: boiled trout/salmon/salmon 100g, fresh vegetables 150g.

Snack: cheesecakes (cottage cheese 170 g, 1 egg, wheat bran 20 g).

Dinner: boiled potatoes 160 g, favorite mushrooms 100 g, feta cheese.

Sunday:

Breakfast: oatmeal pancake (oat bran 50 g, 1 egg, 10 g of water, mix and pour into a frying pan, fry like pancakes), low-fat sour cream 30 g, fresh berries.

Snack: “well done” bread 3 pcs., 20 g low-fat cheese, cottage cheese 40 g.

Dinner: White rice 70 g, 2 boiled eggs, tilapia or chicken fillet 90 g, fresh vegetables 100 g.

Snack: shrimp 50 g, vegetables.

Dinner: pasta 70 g, chicken fillet 100 g, vegetables 150 g, Feta cheese.

All the described ingredients are easily interchangeable, but it is worth remembering and adhering to the basic rule of this diet - maintaining a balance of micro-macro and nutritious elements.

Try, experiment, and be healthy!

Let's talk about the basis of our entire life - eating during the day. When you eat properly, everything else starts to “dance.”

In order to act and be healthy, think clearly and make the right decisions, the body must first work well, otherwise it simply will not allow us to be effective. useful and happy.

Eating properly during the day

Based on the physiology of digestion, we can most rationally distribute the correct intake of varied foods throughout the day.

In the morning, when the body has rested during sleep, we do not particularly need an influx of energy. In addition, we know that food causes specific dynamic reactions in the body and releases its energy not immediately, but after a considerable time.

Hence, in the morning, easily digestible food with a minimum of SDDP reactions should be consumed. The most suitable foods are fruits and freshly squeezed vegetable and fruit juices.

It is advisable to eat starchy foods for lunch due to the fact that they require much more energy to digest and assimilate than fruits. The digestion process is delayed for 3 - 4 hours. In addition, starchy foods provide us with the main energy that we will use during the second half of the day.

Fruits, rich in easily digestible sugars, give us energy very quickly and are good for the morning.
It is advisable to eat protein foods in the evening, because they take longer to digest than 4 hours and we need them to replace structures that have broken down during the day and need to be restored.

The process of protein digestion causes the greatest shifts in the SDDP and, naturally, should occur in a calm environment - best time 6 - 8 pm. Moreover, at this time the processes in the body themselves move from the collapse of energy and plastic structures to their synthesis. Simple, physiological and logical.

The ancient sages noted that during the day three periods are successively replaced, each lasting 4 hours. The first period is rest (in Hindu “Kapha”), the second is energy activity (“Pitta”), and the third period is physical activity (“Vata”).

These periods are primarily associated with solar activity. “Kafa” period (starts at sunrise) from 6 to 10 hours. As a rule, the morning is calm. At the physiological level of the body, this affects the rest and heaviness of the body. The Pitta period lasts from 10 to 14 hours and is characterized by the high position of the sun.

At this time, we are especially hungry and the “digestive fire” is strongest in us (by analogy with the sun). The Vata period lasts from 14:00 to 18:00. The sun heated the earth and warmed the air. This is where the movement begins air masses, the wind rises and everything starts to move - trees, grass, water, and so on sway.

At the physiological level, this is a period of physical activity and highest performance. Next comes the repetition: from 18 - 22 “Cafa”; from 22 to 2 a.m. “Pitta”; from 2 to 6 am “Vata”. It is in this rhythm that the entire world of animals and plants lives. Moreover, such activity is observed in both diurnal and nocturnal animals.

Meal time during the day

Based on these premises, Ayurveda makes the following recommendations regarding the timing of meals during the day:

1. Get up during Vata (active) period just before 6 am (local time). You will be active all day. If you get up during the period of "Kafa" (peace) - you will be inert all day.

Get up and drink a glass warm water. "Vata" enhances the work of our intestines and promotes the evacuation of the contents of the large intestine.

2. When there is a slight hunger - fruit breakfast.

3. During the Pitta period (especially from 12 to 14), when the digestive fire is strongest, eat the largest meal. By all logic, this should be a starchy food with vegetables, giving maximum amount energy. Then sit quietly, preferably on your heels and breathe through your right nostril - this will further increase your "digestive fire", and then you need to walk for 5-10 minutes.

4. During the end of "Vat" - the beginning of "Kafa" (18 - 20 hours), a light dinner - before sunset. The sun declines and the digestive fire decreases. During this period, it is recommended to eat a little protein food to replenish the spent body structures, and more vegetables so that everything is assimilated. Behave after dinner the same way as after lunch.

As can be seen from the previous one, both modern developments and the prescriptions of the ancient sages coincide in almost everything, although both of them followed completely different paths.

Meal intervals

FIRST MEAL. It should be when you feel very hungry, always after physical exercise - running, fast walking, housework, etc.

Remember popular expression Paul Bragg: “You have to earn your breakfast.” Food should consist of fruits or dried fruits - according to the season. You can get your fill of natural honey,
Naturally, separately from other products.

SECOND MEAL. Should be taken when feeling very hungry and consist of vegetables with added vegetable oil or without it. Consume no more than 100 g of sunflower oil seeds, hemp, sesame and other nuts.

THIRD MEAL. If necessary, it should consist of seasonal fruits or dried fruits. If you don’t have them, you can drink freshly squeezed vegetable juice or herbal infusion.

The daily amount of food should be approximately 1500 g.

Vegetable porridge must be eaten either in the morning or in the evening no later than 19 hours.

Even in the "Bible" this issue is given special attention. In the book "Exodus", ch. 16, verse 12 says, "... in the evening you will eat meat, but in the morning you will be satisfied with bread."

So, both ancient and modern nutrition experts are inclined to eat light food in the morning, starchy food of the highest volume in both, and a little protein with vegetables in the evening. Of course, there may be a variety of options, depending on traditions and habits, but this is a proven option.

Daily routine for weight loss: an example of the right schedule. What to do for owls or larks

Today it has become very fashionable to adhere to the so-called healthy image life: people quit bad habits(smoking, drinking), trying to exercise, or even “turning” into real athletes. In particular, great attention is paid specifically to nutritious diet products (most people count the calories of products, determine the energy value and usefulness, while always looking for the “non-GMO” mark on the label).

All this is correct, and it is very good that people are finally thinking about own health. However, some people miss an important element - a rational and clearly planned daily routine. If you make the right daily schedule, you can lose 5 kg in three days. You just need to follow everything strictly.

The fact is, the main factor that leads people to excess weight is wrong mode day, in particular, sleep schedule, spoiled diet, lack of physical activity.

The main thing is sleep

First of all, I would like to note that if a person does not perform any physical activity during the day, then the period of wakefulness increases noticeably.

The paradoxical conclusion is the following: the longer you rest, the worse you feel throughout the day. A banana drink for weight loss is very invigorating. which is filling and low in calories.

However, what should people who have a passive lifestyle do?

• To regulate your sleep patterns, you should, without a doubt, expose your body to physical activity every day.
• This does not at all mean going to the gym, swimming and running, but it does not exclude these procedures from your daily routine.
• It is quite enough, for example, to use walking to work, or organize long walks before bed, or simply start cleaning your apartment.
• Active, varied body movements are important!

Daily regimen for weight loss

As you know, there is a widespread division of types of people into larks (active in the morning and day) and night owls (awake in the evening and at night).

• A “lark” is a type of person who tends to wake up early in the morning and often fall asleep before midnight. Just from morning to noon, their head “thinks” best, there is active vigor and a charge of energy.
• “Owls” are the type of people who prefer to wake up around lunchtime and fall asleep in the middle of the night.

It should be noted that it is an erroneous opinion to say that it is impossible to remake your body to the required sleep pattern. That is, if you are a night owl type of person, you will never become a morning person. Yes, it will be difficult at first, but in the end, the body will develop the habit of getting up early.

There are a huge number of advantages to waking up early:

• opportunity to see the sunrise;
• availability of time to prepare breakfast;
• no traffic jams on the way to work;
• increased performance
• lack of insomnia.

And most importantly, waking up early improves your health.

Get up early and your body will thank you great mood, well-being and, of course, excellent shape!

An example of a normal daily routine

The regime of the day is a predetermined, well-ordered way of life.

• lifting and releasing must be carried out at the set time;
• awakening from sleep should be quick;
• obligatory morning exercises;
• essential breakfast;
• daily physical exercise(in various manifestations);
• adherence to a diet;
• every day must be spent with effective actions aimed at losing weight;
• varied outdoor activities.

What problems may arise when following these recommendations?

• First of all, this is waking up at the designated time. Solve this problem using alarm clocks.
• As for bedtime, try to go to bed on time, eliminating everything that can distract you (TV, light, etc.).
• Also, disruptions to the daily routine may occur due to unplanned trips, meetings, poor health, etc. In such situations, you should not get upset, but simply resume your daily routine as soon as possible.

The biggest enemy to your dream of becoming slim is laziness. Here the decision is one of two: either you will win, or you will be defeated.

We bring to your attention a proven daily regimen that promotes intensive weight loss:

• Wake up: 07.30
• Charging: 07.30 - 08.00
• Breakfast time: 08.00 - 08.15
• Morning hygiene daily procedures: 08.15 - 08.30
• Walking to work: 08.30 - 09.30
• Work: 09.30 - 17.30
• Travel from work: 17.30 - 18.30
• Gym: 18.30 - 20.30
• Way home: 20.30 - 21.00
• Everyday business: 21.00 - 21.15
• Yoga, physical exercises: 21.15 - 21.45
• Evening hygiene procedures: 21.15 - 22.00
• Rest: 22.00 - 23.30
• Night curfew: 23.30

As for weekends, the daily routine may change slightly due to lack of work. For example, a trip to the gym can be postponed until the morning, and at another time you can relax, shop, clean your apartment, or take a walk in the fresh air.

You also need to “set aside” time for a diet; the Atkins diet and the model diet are considered very effective.

Scientists have long proven that following the correct daily routine, you can effectively lose weight, increase performance and improve your health!