Help on Tele2, tariffs, questions

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

Fractional nutrition means reducing portions. First try reducing the portion by 1/3. Then listen to your feelings, experiment, perhaps half of the original portion 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 filling, but 200 g of tomatoes is small and low in calories. The quality of food (in terms of calories, nutrition and digestibility) is more important than just its weight. You can only determine the best portion size for yourself through experience, but the good old advice that you should leave the table slightly (!) hungry makes sense. It is better if the last meal is the lightest in all respects (calorie content, digestibility, portion). Sometimes it’s better to just drink kefir 1-1.5 hours before bedtime.

Metabolism is faster in the morning than during the day and even more so in the evening, so at this time of day you can afford to eat more heavily. Cook porridge, for example, oatmeal, make an omelet or just boil eggs, eat a light salad of tomatoes, cucumbers and fresh herbs. You can diversify your 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 your metabolism is fast (“evening” sweets are stored in the form of extra pounds).

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against heart and vascular diseases, are essential components of an anti-cancer diet, and also have antioxidant properties and participate in detoxification of the body.
Vegetables are also good because a significant part of the energy obtained from them is spent on their digestion, that is, the likelihood of gaining weight when eating them is minimal. Vegetables are best eaten raw or steamed. They should be consumed at lunch or afternoon snack.
For dinner, you can also prepare a light vegetable salad, but it’s better not to eat fruit 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, while starchy ones, such as bananas, are very high in calories. Ideally, fruits should be consumed at 11-12 noon, the recommended later acceptable time is 17.00.

If you are not a vegetarian, then the “meat” issue is undoubtedly important to you. With proper nutrition, you can and should eat meat, but try to replace fatty meat with lean veal or poultry fillet. Limit your consumption of smoked meats, sausages, and fried meats. Try steaming, baking or boiling meat. And remember the portions. It is best to eat meat at lunchtime, ideally with meat or vegetable broth. Choose vegetables for a side dish!

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 foods with medium to low calorie content. Be sure to enrich your diet with hard cheese with a low fat content. But it is better to keep the consumption of sour cream and cream under strict control, especially if you want to watch your figure.
It is better to eat dairy products during the second breakfast and before bed (let you always have a glass of kefir with your last meal).

Maintaining normal water balance in the body is an important task that requires self-control. There is a simple formula for determining your personal water norm. 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 the volume down into the number of glasses of water you need to drink per day. Try to drink most of your water in the first half of the day. 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 way you awaken the body and prepare it for the work ahead - digesting 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 speed up 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?!

For many people, their diet is regulated by appetite. What is appetite and how to treat it?

The question often arises: how to suppress appetite? It has been shown that fractional meals (5-6 times a day) suppresses the excitation of the food center. In this case, sometimes one apple or a glass of kefir is enough. In order not to whet your appetite, you should not eat spicy or salty foods and you should completely avoid alcoholic beverages. Alcohol not only poisons the body, but also has a strong, appetite-stimulating effect.

So, increased appetite can be harmful to health, but its complete absence is also undesirable. This often affects young children, whom loving mothers and compassionate grandmothers endlessly stuff with something “tasty.” As a result, the child loses his appetite, and frightened parents, instead of coming to their senses, try to feed him continuously.

Eating with appetite is always a pleasure. It takes time for appetite to develop. Eating breaks are absolutely necessary. In childhood they should be shorter than in adulthood.

What should these breaks be? How much and what should you eat during a particular meal? In other words, what should be the diet of an adult healthy person?

The diet is based on four basic principles.

• Regularity of nutrition
• Divided meals during the day
• Rational range of products
• Physiological distribution of the amount of food according to its intake during the day

Meal times

The main criterion that determines this time is the feeling of hunger. It can be identified by the following sign: when thinking about unattractive food (for example, the image of a piece of stale black bread), saliva appears; at such a moment, the tongue, rather than the stomach, primarily needs food.

You can confuse the feeling of hunger with the following conditions: the stomach “fails”, the stomach “sucks”, cramps occur. All this indicates the unloading of the organ after overflow, the needs of the stomach and the food appetite center (a number of brain structures that coordinate choice, food consumption and the initial stages of digestive processing).

It is necessary to distinguish between the concepts of hunger and appetite when organizing a proper diet. Hunger indicates the need for energy, appetite - the need for pleasure. The surest impulse to eat should be hunger, since the deceptiveness of appetite leads to excess weight.

Number of meals

The frequency of meals or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity (mental, physical labor);
• state of the human body;
• working day routine.

Benefits of multiple meals (four meals a day):

Approximate meal schedule

A sample meal schedule might look like this:

• 7:00 - First breakfast.
• 10:00 - Second breakfast.
• 13:00 - Lunch.
• 16:00 - Afternoon snack.
• 19:00 - Dinner.

Breakfast- the most important meal of the day. Breakfast should be rich in proteins; you can include, for example, eggs, cottage cheese or other dairy products, and turkey sausages. If you can't do without carbohydrates, include fresh fruit or some granola in your breakfast menu.

Lunch should be light and low carb. If you are not very hungry at this time, still try not to skip breakfast, but limit yourself to a glass of kefir or juice or some fruit.

Dinner should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, preferably only in the form of vegetables or grains. Some healthy fats from olive oil, nuts or avocado will also help.

Afternoon snack may include carbohydrates, preferably only in the form of some fruit, porridge or, at worst, a whole grain bun.

Dinner, like lunch, should be complete and well-balanced. After dinner, the so-called “Danger Zone” begins. Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can draw you to the refrigerator. If you intend to lose weight, never eat in the Danger Zone.

Biorhythm - the secret of a proper nutrition schedule

The secret to proper eating schedule is understanding how your body's internal clock is set, i.e. what are your biorhythms? Each person has his own specific pace of life, and the body’s readiness to eat is directly related to the time at which a person usually wakes up, when he begins active activity, when he rests, and, finally, when he gets ready for bed. If you are used to waking up no earlier than 11 am, you are unlikely to feel the desire to have breakfast at 11:30. However, by lunchtime your appetite will probably be quite good, and by dinner you will definitely arrive without delay. Those who like to watch the sun rise when they rise, on the contrary, have a wonderful appetite in the morning, but they may completely forget about dinner.

Start your day with protein foods. Breakfast should be rich in proteins. This will help you get a sufficient boost of energy and is guaranteed to delay the feeling of hunger until your next meal. It is believed that it is best to have breakfast no earlier than 8 a.m. and within 1 hour of waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take a contrast shower in order to delay breakfast closer to the specified time.

Eat at the same time every 3-4 hours. This will help control your appetite. To organize such fractional meals, you can distribute over time the intake of the set of dishes that you usually eat for lunch, for example. First - salad and first course, after 3 hours have a snack with the second course. Drink more water when snacking. Water removes toxins from the body.

Lunch at lunch is an important point in the meal schedule. It is at lunchtime that you can afford the largest amount of food, because... The average daily peak of gastric acidity is observed in the middle of the day. Lunch should be served before 3 pm.

Have dinner no later than 8 pm. Eating after 8 pm overloads normal pancreatic function and blocks the release of melatonin, which is essential for sound, healthy sleep.

Distribution of calories during the day

Preparing for a new day for the body should begin with a certain supply of energy. To work fully, a person needs calories. That is why the most useful and optimal diet will be one in which our body receives a little more than 70% of the total kilocalories consumed at breakfast and lunch. And less than 30% of the total amount remains for dinner and intermediate snacks. With such a nutritional schedule, a person receives enough strength for his activities without storing excess fat during a rich evening feast.

A gap of 4-5 hours between individual meals will be the most optimal and physiological. And the time from the last meal to bed should be at least three to four hours. Such a diet can replenish the energy costs of our life and control appetite without loading the human system with extra calories.

Following these principles of optimal nutrition and rational eating, as well as the previous rules of healthy eating, will not only protect your weight from extra pounds, but also keep it from unnecessary problems with the stomach and heart disease.

Content

According to everyone, a healthy 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

Organizing a proper diet 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.
• Create a routine and proper daily routine. 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, 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:

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 lose weight is that 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. A good option is seafood with vegetables, cottage cheese, and 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 the necessary products, you will need to create a schedule where you can schedule 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 proper breakfast tastier; add fruits, berries, and honey to regular cereals.
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 fast food packages, 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

Snacking is an important part of a healthy diet. 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.

It is very important to understand what foods to eat at what time. Let's start, for example, with breakfast- the main meal for our body. If we get up early, but eat the wrong thing, we will instantly feel lethargic and drowsy. And if we don’t need to go to work, we’ll soon go back to sleep.

What rules exist for breakfast? Let's get a look.

You should not eat grains and legumes for breakfast. Bread, buns, sandwiches, and cereals are canceled (with the exception of buckwheat). And remember that we are talking about breakfast, which occurs around 6 to 8 am.

It's good to eat fruit for breakfast. If the time of year allows, use fresh ones, they will give that cooling effect desired in the summer. In winter, you can give preference to dried fruits for breakfast.

Dairy products are welcome. For example, yoghurts, cottage cheese, fermented baked milk.

In the morning, women can and should eat sweets. In any volume and in almost any form. It could be some kind of sweets, chocolates. Don't deprive yourself of sweets! If you go on a diet and give up sweets completely, then your hormonal system will greatly lack feminine energy, you will look like a grumpy chainsaw. Do this for your loved ones - eat sweets in the morning! Then you will be kind and affectionate with them. Don’t worry: anything eaten before noon according to solar time will not affect your figure.

michaeljung__Depositphotos

Fruit salad is also a good breakfast. Even better - with yogurt. Depending on the time of year, eat different fruits, berries, and nuts. This salad is quick to prepare and perfect for the morning. Another important rule for girls. You need to eat more often, but in small portions. And be sure to try different flavors. This streamlines the feminine nature of experiences and pacifies.

Dinner It is best to arrange it around noon solar time. The main thing is no later than two o'clock in the afternoon. Lunch is the most thorough and satisfying meal of the day, during which, in general, you don’t have to limit yourself to the serving size. It is recommended to eat legumes and high-calorie foods. The main rule is not to overeat. After eating, you need a feeling of fullness, not heaviness.

Dinner must take place no later than 8 p.m. Between lunch and dinner there can be light snacks (fruits, nuts). It is not recommended to eat pulses. They are digested only at lunch under the energy of the sun. If you eat a bun at night, it will be digested not today, but tomorrow, as a result of which you will get up with a feeling of heaviness. It is best to eat vegetables in the evening, preferably steamed or stewed, as they are easily digested at night. True, you shouldn’t go heavy on potatoes and tomatoes: potatoes are quite heavy, and tomatoes are closer in properties to berries than to vegetables. It is also good to drink warmed milk with spices at night, such as green cardamom, which has a good effect on sleep.