home Pregnancy and children What foods are best to eat during the day? Healthy nutrition for the whole family: choosing healthy foods and creating a menu for every day. How to eat healthy throughout the day.

What foods are best to eat during the day? Healthy nutrition for the whole family: choosing healthy foods and creating a menu for every day. How to eat healthy throughout the day.

Eating food during the day

Based on the physiology of digestion, you can most rationally distribute the intake of different foods throughout the day.

In Ayurveda, nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during the day three periods of four hours each successively alternate. The first period is of rest (in Hindu “Kapha”, which means “Mucus”), the second is of energy activity (“Pitta”, which means “Bile”), and the third period is motor activity(“Vata”, which means “Wind”).

These periods are primarily associated with solar activity. “Cafa” period – from 6 to 10 hours. 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 a 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 has heated the earth, heated the air, movement begins air masses, the wind rises, and everything starts to move. At the physiological level, this is a period of physical activity and highest performance. Next comes the repetition: from 18 to 22 hours - “Cafe”; from 10 pm to 2 am – “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.

Based on these premises, Ayurveda makes the following recommendations regarding nutrition during the day.

1. Get up during the period of “Vata” (motor activity), a little before 6 am (local time). You will be active all day. Get up and drink a glass warm water. “Vata” enhances the functioning of our intestines and promotes the evacuation of the contents of the large intestine.

2. When slight hunger appears, have a small breakfast.

3. During the period of “Pitta” (especially from 12 to 14 o’clock), when the “digestive fire” is strongest, eat the largest amount of food - starchy, with vegetables, giving maximum amount energy. Then sit quietly, preferably on your heels, and breathe through right nostril to further increase your “digestive fire”, and then stay in a horizontal position for two hours.

4. During the period of the end of “Wat” and the beginning of “Kafa”, before sunset (17–20 hours), it is preferable light dinner: fruits, vegetable dish, cup sour milk or warm herbal decoction.

5. We have already talked about the circulation of energy in the body and the biorhythmological activity of functions. The stomach is active from 7 to 9 a.m. small intestine– from 13 to 15 o'clock in the afternoon. Further, completely different organs are biorhythmically active, associated with the distribution and assimilation of food taken during the first half of the day.

First meal – in the morning – should be when you feel hungry, preferably after physical exercise: running, brisk walking, housework, etc. Remember popular expression Paul Bragg: “You have to earn your breakfast.” Take natural, easily digestible food in accordance with the season of the year until you are lightly satisfied.

Second meal – at noon – if you feel very hungry, it should consist of vegetables (salad or stewed vegetables). Next, eat whole grain porridge, nuts, soup or sprouted grain bread, potatoes, etc. (meat lovers eat meat, but not more than 2-3 times a week).

Third meal - no later than 17-18 hours, - if necessary, it should consist of seasonal fruits or soaked dried fruits, sour milk. You can drink freshly squeezed vegetable juice or herbal infusion.

The daily amount of food is approximately 1500 g.

Naturally, meals should be separate. Eat protein foods at one meal and starches at another. Even the Bible addresses this issue. Special attention. In the Book of Exodus, ch. 16, verse 12, it says: “...in the evening you will eat meat, and in the morning you will be satisfied with bread.”

Of course, there may be a variety of options, depending on traditions and habits, but I offer you the best, which you will see for yourself after a while.

A very important question is: what proportion should be maintained between acidic (proteins and starches) and alkaline (fruits and vegetables) foods during the day? It's no secret that the body's organs receive nutrition from the blood. Blood flow, depending on food, can change in the acidic and alkaline directions. The acidic proportion of the blood carries energy substances and reimburses expenses. Alkaline – ensures the construction of our body, the creation of bones, nerves, muscles, supports physical and mental health, immunity.

Most naturopaths recommend the following proportion: 50-60% alkaline and 50-40% acidic foods.

For example, Paul Bragg considers the following proportion of food ideal: 1/5 of the daily meal should be proteins (vegetable and animal origin); 1/5 – starchy foods (cereals and cereals, as well as natural juices and sugars - honey, dried fruits), unrefined oils; 3/5 of your food should be fruits and vegetables, raw and properly cooked. In percentage terms, such a diet looks like this: 60% - fruits and vegetables; 20% – protein foods; 7% – starchy foods; 7% - natural sugars, and 6% - oils.

Indian yogis determine the quality of blood by color. There are differences in color between pure blood and impure blood. In their opinion, the purest “sattvik” blood should be 60–70% alkaline - such blood predominates in people with good health(this is indirectly indicated by a clean pink tongue and bright pink conjunctiva of the eye). Therefore, yogis also adhere to an alkali-forming diet and the proportions indicated above.

Now let's figure out how much food should you eat at one time? G. Shelton advises to eat according to individual needs, others - to get up from the table with a feeling of slight hunger. Let me introduce you to a proverb that the writer V.G. Cherkasov (now deceased) told me: “If you get up from the table with a feeling of slight hunger, you are full. If you feel like you're full at the table, it means you've overeaten. If you feel like you’ve eaten too much at the table, it means you’ve been poisoned.”

Pure, sweet and non-spicy food that is tasty and pleasant should fill half the stomach - this is known as moderate nutrition (Mitahara). Half of the stomach should be filled with food, a quarter with water. The other quarter remains free for movement and gas formation.

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Eating fiber Fiber, which cleans (or rather “feeds” and “restores”) the intestines, is primarily bran and cakes. Bran is a unique thing, and it’s hard not to admire them. With the help of bran you can not only cleanse the intestines, but also lose

15. How and how much food should or can be consumed during the day? In Ayurveda (ancient Hindu teaching about healthy life) nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during the day three periods are successively replaced, 4 each

CHAPTER 6 CONSUMPTION OF FOOD DURING THE DAY Based on the physiology of digestion, we can most rationally distribute the intake of different foods throughout the day. In the morning, when the body has rested during sleep, we do not particularly need an influx of energy. Moreover, we know that

Eating food during the day Based on the physiology of digestion, we can most rationally distribute the intake of different types of food throughout the day. In the morning, when the body has rested during sleep, we do not particularly need an influx of energy. Moreover, we know that food

Eating food during the day Based on the physiology of digestion, you can most rationally distribute the intake of different foods throughout the day. In Ayurveda, nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during

Eating Protein Previously, it was believed that in order to obtain complete protein, it was necessary to eat different foods at the same time. New research suggests it may be possible to consume plant proteins and other foods within 24 hours, not necessarily at

Eating carbohydrates Starches as a treat Refined starches - wheat flour, enriched flour, corn starch, white potatoes and White rice. Refined starches are low in nutrients. Complex starches - whole grain flour, brown rice,

Consumption of fats Low-fat foods Oh, these low-fat foods! Supermarket shelves are filled with them. Why? Because you were told not to eat too much fat. You choose low fat cheese, substitutes butter, low-fat mayonnaise, sauces,

Consumption of bee bread The daily optimal dose of bee bread for an adult is considered to be 10 g, and the maximum dose is 30 g. Take bee bread in its pure form, chewing thoroughly, after eating. Bee bread taken on an empty stomach can cause heaviness. The best option

Did you know that some foods lose their valuable properties if eaten at the wrong time? When is the best time to eat apples, cottage cheese, cheese, dried fruits, sweets and much more, read the review.

And now it seems to you that you already know everything about a healthy diet. You give out advice on proper weight loss and are a family consultant on healthy eating for your home. Or, on the contrary, you begin to think that you will never remember all the rules and principles that are so necessary for you for a new life with only healthy eating habits.

Understand all the intricacies proper nutrition It's really quite difficult, but it's possible. For example, did you know that some healthy foods under certain conditions may not be useful at all? We have compiled for you a list of 10 foods that you need to eat at certain times so that they benefit your body.

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.

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 of chronic diseases during sleep.

3. Sweets

Right. Of course, sweets are not healthy foods, 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.

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

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.

Right. Meat is a valuable source of animal protein. Regular use of this product increases endurance, improves brain function, and stimulates the body's defenses. 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.

7. 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.

8. 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.

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.

10. Figs and dried apricots

Right. Of course, figs and dried apricots are ideal for morning appointment food. 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.

Hello, my dear losers! In one of my videos, I talked about where to start losing weight! Today I want to help you understand nutrition and explain what foods you should eat at what time to lose weight.

A little information - a balanced, rational diet implies the content of such vitally important things in the diet important elements like proteins, fats and carbohydrates. The absence or insufficient consumption of at least one of these essential components will not lead you to the desired results in losing weight and will cause enormous damage to your overall health. I will talk about the role of proteins, fats and carbohydrates in our lives in one of the following videos. If you want to see the video first, then subscribe to my channel.

So, now let's talk about what breakfast, lunch, dinner and snacks should look like healthy person who want to lose weight or simply maintain a normal weight.

Let's start with breakfast. Breakfast should be hearty and keep you feeling full for a long time. I recommend eating carbohydrate foods for breakfast (not to be confused with all kinds of buns and sweets). We need complex carbohydrates - they are the ones that will give us energy for the whole day. Therefore, in the morning we eat cereals - all kinds of cereals, whole grain bread, durum wheat pasta, legumes, fruits and vegetables. Also, food rich in protein is ideal for breakfast - this can be any egg dish, cheese, natural yogurt, cottage cheese, a piece of boiled or stewed chicken breast, turkey or fish without oil.

If you have intense mental work that requires concentration, then give preference to a breakfast containing greatest number complex carbohydrates. If there are plans physical exercise– then foods containing the largest amount of protein are what you really need!

Now let's talk about snacks between main meals - why do we still need them so much? Well, first of all, snacking prevents us from raiding the refrigerator in a hungry convulsion. That is, having eaten between breakfast and lunch, for example, fruit or vegetable salad or after drinking fermented baked milk, we will not have time to become brutally hungry and, accordingly, we prevent so-called “breakdowns” and clearly control everything that we put into our mouths.

Of course, these are fruits and vegetables, as well as berries, dairy products, cereals, such as rye bread and nuts. Do not forget that nuts are very high in calories and you should not indulge in them in enormous quantities.

Now let's move on to lunch. Those who want to lose weight should dine mainly on protein foods with a small amount of complex carbohydrates, plus, of course, fresh vegetables rich in fiber and greens, which are rich in a huge amount minerals and vitamins.

Lunch can consist of poultry, fish, seafood, meat. Suitable garnishes include unpolished rice, durum wheat pasta, buckwheat, lentils, beans and chickpeas. We steam, stew, boil and bake food without adding oil or chemical seasonings. Any non-starchy vegetables are suitable for the salad. Pay attention to all types of cabbage - it is rich in vitamins and fiber, which cleanses our body of waste and toxins and improves digestion. Don’t skimp on greens, but add more, where you can and where you can’t.

Second snack It is better to give preference to foods high in protein - this could be cottage cheese, fermented baked milk, kefir, hard cheese and other fermented milk products. Do not choose yoghurts and curds with various additives, as they contain a high sugar content and an abundance of dyes and flavors. There will be much more benefits from low-fat and unsweetened dairy products.

Again, don't forget about vegetables and fruits. Fruits are not prohibited for a second snack, but only if they are not sweet types. I recommend paying attention to grapefruit.

For dinner we forget about any carbohydrates and load up on protein, vegetables and greens.

For dinner, boiled, steamed or baked chicken breast, dry fish fillets, such as cod, pike perch, bream, hake, halibut and blue whiting, are perfect. As a side dish, it is best to choose baked and fresh vegetables.

If you feel hungry after dinner, then don’t suffer and eat light protein product, for example, egg whites, cottage cheese, low-fat cheese or one percent kefir - don’t worry - this won’t cause any harm to your figure!

Tune in to win, control yourself and be sure to do everything with pleasure!

You just think that achieving a flat tummy and thin waist is almost impossible. In fact, everything is much easier than you think - you just need to take the first step!

If you have any questions or would like to contact me for individual development nutrition and training programs - I will be happy to help you with this!

You can leave your reviews, requests and wishes in the comments right under the article - I will definitely answer!

I love everyone, kisses! See you soon!

A healthy diet is not only a necessary component healthy image life, but also an excellent, trouble-free way to lose weight, restore your health and improve the quality of your life.

First, you need to get used to the idea that you always need to eat at the same hours so that the body prepares for the process of eating and digesting food. When you get used to this thought, start doing it.

“Liquid food should be chewed, solid food should be drunk.” Digestion begins in our mouth, and experts recommend chewing food thoroughly (32 times), because then the substance lysozyme is produced in saliva - the first defense against bacteria entering our body.

This rule always works in any case, whether you want to lose weight, gain weight or just be healthy: breakfast must be protein-vitamin! That is, in the morning you should give your body protein and complex carbohydrates. The body will receive energy from carbohydrates, proteins will provide building material for muscle cells and organs. And together these components will give you satiety.

Two egg omelette green salad and cereal breads, a cup of herbal tea, a small piece of fruit.
Porridge (buckwheat or rice no more than two to three times a week, pearl barley, corn) along with skim milk or yogurt, green tea sugarless.
Boiled sea fish, 100 g low-fat cottage cheese, tea without sugar, apple.
Durum wheat pasta, stewed mushrooms, green tea.
100 g boiled fish or steamed meat, rye bread, 100 g of low-fat cottage cheese or yogurt, whipped with berries.
Chicken breast sprinkled with Parmesan cheese with green beans, tea with lemon, small fruit.

In 2-3 hours for second breakfast It is necessary to give the body fiber: eat a fruit that contains a lot of fiber (pears, raspberries, avocados, kiwis, apples, figs, strawberries and strawberries) and drink kefir or yogurt.

For lunch eat foods with complex carbohydrates: whole grain porridge, durum wheat pasta, of course, protein and a portion of salad, naturally not dressed with mayonnaise. If you are used to eating soups for lunch, then you need to give up the side dish, just eat fish or meat.

As one of the options for a healthy eating regimen, you can eat

a portion of stewed vegetables and Brown rice, a small piece of fruit and a glass of mint tea;
250 g baked or boiled fish, vegetable mix with asparagus;
200 g chicken breast, stewed zucchini, Vegetable Salad;
boiled lentils with onions, salad with cucumbers and low-fat yogurt;
stewed mushrooms with dill, cucumber, radish and asparagus salad.

For afternoon tea you can eat sweets. But don’t think that you’ll finally get your hands on cakes, pastries and sweets. It can be

250 grams of fruit
Glass of black currant
Kiwi, apple
Dried fruits and yogurt

For dinner Eat protein foods and foods containing fiber:

Combine chicken without fat, fish, lean meat with a salad of fresh vegetables. As a last resort, stewed cabbage, you can also drink a glass of kefir and eat 100 g of low-fat cottage cheese.

vegetable stew, chicken breast, green salad with radishes;
lentils with onions, stewed vegetables, two apples;
boiled meat with lettuce, vegetable puree soup;
boiled chicken, green salad, one apple.

As you can see, maintaining a healthy diet is not at all difficult, the main thing is to set yourself up for, perhaps for someone, new dishes and products, turn on willpower and act.

Bon appetit and stay healthy!

Dear readers! The opinion of each of you is valuable to me. This gives me strength and confidence that everything I share with you benefits you, so I will be immensely grateful if you write a couple of lines in the comments to this article and share it with your friends and family by clicking on the social buttons. networks.

If you want to return to this article again, add it to your bookmarks.

Always yours, Olga Suvorova.

When we try to stick to our chosen diet, we pay a lot of attention to what we eat. But at the same time we don’t think at all about when exactly it’s better to sit down dinner table how many times during the day should we eat and what will happen if we decide to eat too much.

The standard number of meals per day is three. And that's if you're lucky. Some people mistakenly believe that if they stop eating altogether or limit their meals to once a day, they will lose weight twice as fast. But usually such experiments lead to nothing but stress and health problems.

It is advisable to eat every 3-4 hours. This improves fat burning, prevents the release of excess insulin into the blood, allows leptin (the hormone that regulates energy metabolism) to work its magic and control appetite and metabolism. It also keeps the balance of cortisol production, the stress hormone, under control.

Don't skip breakfast! Our grandmothers were right when they said that you need to start the day with a good hearty breakfast. This gives you energy to start a long, productive day. If you skip breakfast, very soon the feeling of hunger takes you by surprise and you begin to interrupt the feeling of hunger with everything that comes to hand. And in offices, sweets and cookies are usually on hand.

Don't eat three hours before bed. Eating before bed increases body temperature, increases blood sugar and insulin, and reduces the production of melatonin and growth hormone. All of these factors affect sleep and the natural fat burning that occurs when we sleep. Besides, bad dream leads to the fact that we may overeat the next day.

If it so happens that you have time to eat before bed, it is advisable to eat light food low in and high in fat.

Start your day with proteins. To improve appetite control, it is better to eat proteins at breakfast and leave carbohydrates for lunch or dinner. Omelette with tomatoes is a great quick breakfast!

Never start strength training on empty stomach. For activities like these, your body needs energy to perform optimally. But cardio training can be done 30 minutes before meals.

This does not mean that you need to eat too much right before training. Just don't start exercising if you haven't eaten in a while and you're feeling hungry. Before the workout itself, you can snack on bananas, nuts or dried fruits - they are high in calories, quickly absorbed, provide the necessary energy and relieve hunger.

Focus on food. While eating, it is not advisable to be distracted by anything that does not concern your lunch. Focus on your main activity, feel all the flavors, finally relax and unwind. Your lunch is an island of peace and tranquility among the stormy ocean of the working day.

The squirrels go first. When eating, eat protein foods first, and then everything else. Proteins send a signal to your brain that your body is full. This way you will eat exactly as much as you need.

Drink alcohol after meals. If you decide to have a drink or any other drink with dinner, it is better to do it after you have eaten, and not during. Drinking alcohol after meals increases the production of hormones that control appetite and digestion.

And if you decide to drink white wine in the evening, keep in mind that it increases your appetite and the chance that you will want to snack is very high.

A balanced diet has a positive effect on the entire human body. After just 2-3 weeks of proper nutrition, you will noticeably transform. Your hair, nails, skin, teeth and everything internal organs– you will receive all the necessary and healthy components from food every day, and your health will be strong and your mood will be excellent. It’s easy to create a weekly diet if you know the basics of proper and balanced nutrition. Every day we need a sufficient amount of calories for good functioning. The amount of protein in the daily diet should be 20-30%, carbohydrates 50-60%, fats 10-20% so that you have energy for the whole day, and your figure is slim and muscles are toned.

Healthy food

List of healthy foods that should be in your diet every day:

Vegetables;
Fruits;
Berries;
Dairy products with a small amount of fat;
Fish and seafood;
Lean meat, poultry;
Porridge, cereals, durum pasta;
Chicken eggs;
Products with vegetable fat: olive oil etc.;

Unhealthy food

List of products that should be limited:

Baking, dough, White bread, baked goods;
Sausages, sausage;
Mayonnaise, sauces containing fat;
Canned meat;
Egg yolks;
Products with a lot of animal fat;
Convenience foods, fast food;
Alcoholic drinks;

It is advisable to exclude unhealthy foods from your diet completely, or on one day for a week, allow yourself something from the list of unhealthy foods to relieve your nervous system and relax.

Watch useful video No. 1:

Correct menu for the week

Monday

Breakfast - Buckwheat, boiled egg, apple.
Lunch – Chicken in the oven, vegetable salad.
Afternoon snack – cottage cheese, delicious berries.
Dinner – Corn porridge with feta cheese and vegetables.

Breakfast - cottage cheese with sour cream or yogurt, honey, pieces of fruit or berries, toast.
Lunch - pilaf, fresh cucumbers or tomatoes.
Afternoon snack – bread with cheese and juice.
Dinner – Lean meat and grilled vegetables.

Breakfast - oatmeal with pieces of fruit, green tea, apple.
Lunch – borscht with herbs and sour cream, chicken fillet, Borodino bread.
Afternoon snack – Low-fat yogurt with nuts.
Dinner – Stuffed zucchini, fish in batter.

Breakfast - cottage cheese casserole, orange, cocoa.
Dinner - mashed potatoes with chicken cutlets, tea.
Afternoon snack – grapefruit, a handful of nuts.
Dinner – Steamed lean meat in a slow cooker, fresh vegetables, compote.

Breakfast - jelly with oatmeal cookies and cheese.
Lunch – diet pizza, vegetable salad, fruit drink.
Afternoon snack – fruit salad.
Dinner – Baked chicken with vegetables, tea.

Breakfast – Lazy dumplings or cheesecakes, black tea.
Dinner - stuffed eggplant, fish fillet with lemon.
Afternoon snack – apple or banana, juice.
Dinner – Tuna salad, chicken fillet.

Sunday

Breakfast - omelet with herbs, tomatoes, fruit juice.
Lunch – Rice with chicken cutlet, vinaigrette, tea.
Afternoon snack – yogurt, jelly.
Dinner – Steamed fish, vegetables, tea.

Fractional meals are good for the health of every person. Diet healthy nutrition should be divided into 4-5 meals every day. It is necessary to eat every 3 hours in moderation, i.e. get up from the table with a feeling of lightness in your stomach. Many people have busy everyday life: study, work, sports, and it is difficult to eat properly; there is not enough time. Then buy yourself convenient food containers and prepare them in advance at home, and then take them with you throughout the day. Eat right every week, and very soon you will feel the results - lightness will appear and your weight will normalize.
Don't overeat at night. If you follow the first point, then in the evening you will not be hungry, because during the day you received all the necessary calories. But if you still want to eat before bed, then drink a glass of water or 0.5% fat milk or kefir. Then the feeling of hunger will leave you alone, and you will sleep like a baby - sound sleep. Ideally, try to have a healthy dinner 3 hours before bedtime.
Every time you sit down at the table, eat vegetables. Vegetables contain many useful components, vitamins, and fiber. Vegetables are good for proper digestion and metabolism. You can easily diversify your menu, because there are a huge number of vegetables, for example: cabbage, tomatoes, cucumbers, radishes, broccoli, beets, green onions and many others.
Drink enough water daily. 15-30 minutes before meals, drink 200 ml of water. It is not advisable to drink while eating, as you dilute the gastric juice. After eating, 1-2 hours later you can drink clean water. Daily norm per day, about 1-2 liters of water so that your body receives a sufficient amount clean water, for the good functioning of all organs. If you play sports, then on training days you need to drink properly during training, every 15 minutes - a small amount of water.
Reduce the amount of simple (sweet) carbohydrates. Carbohydrates are simple (fast) and complex (slow). Complex carbohydrates include porridge, rice, buckwheat, durum wheat pasta, etc. Simple carbohydrates include candy, pastries, cakes, flour products, sweets, and sugar. Simple carbohydrates are quickly absorbed in the body and when they are in excess, they are deposited in subcutaneous fat. Eat complex carbohydrates, and your figure will be wonderful. A proper diet will improve your immunity and strengthen the body's protective functions against external factors.

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 the functioning of the gastrointestinal tract and prevent constipation.

Wrong. If an apple eaten in the morning is good for you, then in the evening it is better to abstain from this healthy fruit. 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 the functioning of the digestive system and is perfectly absorbed by the body without burdening the stomach.

Sweet

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 your mood and calming the nervous system. But it is still better to eat bananas in the first half of the day.

Wrong. Bananas at night are not a good 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 endurance, improves brain function, and stimulates the body's defenses. 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

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

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 is a dairy product, and we have already described the dangers of this 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.

Diagnostics and diseases. Medicines from A to Z

What foods are best to eat during the day? Healthy nutrition for the whole family: choosing healthy foods and creating a menu for every day. How to eat healthy throughout the day.

Healthy food

Unhealthy food

Correct menu for the week

Apples

Cottage cheese

Sweet

Rice

Bananas

Meat

Legumes

Walnuts

Cheese

Figs and dried apricots