Proper nutrition for a month

How and where to start

It is clear that not a single list of the best products for proper nutrition and healthy weight loss can be called universal - each organism is special, and we all have individual preferences . Therefore, I recommend proceeding according to this scheme:

• studying theory;
• We make our own list of what to buy;
• We conduct an audit of household supplies, mercilessly throwing away everything prohibited (you can donate to charitable organizations if you don’t dare throw away the food);
• we save our grocery list (you can even print it out and hang it on the refrigerator);
• Let's go to the store and start shopping for the week.

It’s easy to create a personal list: write down from our article those products that you love, as well as those that are available in your region; cross out what you absolutely do not like or is not suitable for your health (allergies, intolerance); check to see if anything prohibited has been included.

After that, feel free to go shopping - now there will definitely be no harmful things or temptations in your refrigerator and on the shelves.

List of foods for proper nutrition

Proper, healthy food is primarily a source of energy, which is divided into 4 groups:

1. complex carbohydrates;
2. vegetable and animal proteins;
3. fats;
4. cellulose.

This also includes water, but everything is simple with it - drink only high-quality, purified water and without any additives. Let's take a closer look at the products.

Complex carbohydrates

What you probably know is that these are carbohydrates, when digested, the body receives high-quality energy (without spikes in insulin levels).

In general, carbohydrates are found in almost all foods, but the easiest way to get them is from grains (buckwheat, oatmeal, pearl barley, bulgur, brown rice, millet), legumes (peas, beans, lentils, chickpeas) and pasta made from whole grain flour or flour durum wheat varieties.

Protein (protein)

For athletes and simply active people, protein is no less important - it helps build muscle mass and feel young and vigorous. Therefore, any list of foods - for a week, month or even a day - must necessarily include a variety of protein-rich foods .

We already know which foods contain a lot of protein. The best sources of protein are eggs, fermented milk products with a minimum amount of fat (kefir, cottage cheese, yogurt from a slow cooker with low-fat milk), lean meat (chicken, turkey, rabbit, veal), seafood and fish. By-products - liver, hearts - will also not hurt.

Fats

When deciding what to eat for weight loss, often those individuals who want to lose weight, at best, cut down on fats, and at worst, ignore them altogether. This is fundamentally wrong, and with a long-term exclusion of fats, you can not only see how the condition of your hair, nails, and skin deteriorates, but also significantly undermine your health. Especially for women - without fat, the female hormonal system cannot function normally .

Nutritionists advise getting high-quality fats from unrefined vegetable oils, nuts and seeds, and fatty sea fish. For example, chia seeds are good - with a calorie content of 512 kcal, they contain 31 g of healthy fats!

Cellulose

The role of fiber is important both in a healthy lifestyle and when losing weight - it promotes long-term satiety, improves the functioning of the gastrointestinal tract and does a lot more so that we can enjoy life to the fullest.

The best sources of fiber are fresh vegetables, fruits and berries, herbs, dried fruits.

Remember! Your daily list of foods for proper nutrition must include all groups!

Vegetables and herbs, fruits, berries and dried fruits

Example of a grocery basket for a week

The PP basket for the week, first of all, depends on your preferences and income. Let's look at an approximate basic grocery basket for a week on a lower budget:

• Chicken fillet 1 kg - about 250 rubles
• Vegetables (carrots, beets, cucumbers, fresh cabbage, cucumbers, champignons, greens) - about 500 rubles
• Eggs 10 pieces - about 60 rubles
• Fruits (apples, oranges) - about 200 rubles
• Fermented milk products (kefir, cottage cheese (600 grams) - about 260 rubles
• A pack of buckwheat and barley groats, a pack of coarse oatmeal - about 160 rubles
• Whole grain Borodino bread - about 30 rubles

The total budget for pp products for the week was 1,460 rubles.

If we add more expensive products to our weekly grocery basket, the price will, of course, change.

• Turkey fillet (700 grams) - about 350 rubles
• Trout steak (2 pcs.) - 560 rubles
• Vegetables (carrots, beets, cucumbers, fresh cabbage, cucumbers, champignons, greens) - about 500 rubles
• Eggs 10 pieces - about 60 rubles
• Fruits (apples, oranges) - about 200 rubles
• Fermented milk products (kefir, cottage cheese 2 packs, ricotta cheese, mozzarella) - about 460 rubles
• A pack of buckwheat and barley groats, a pack of coarse oatmeal - about 160 rubles
• Whole grain Borodino bread - about 30 rubles
• Avocado 2 pcs. - about 260 rubles.

In total, the grocery budget for the week increased to 2,610 rubles.

This way, you yourself can influence your grocery basket and its budget by planning your menu.

Economical PP menu - budget for the week

Frequently asked questions on PP

1. Dietary foods rich in protein are... There are a huge number of protein-rich foods. First of all, this is, of course, meat, eggs, dairy products and others.
2. What foods contain dietary fiber? Fiber is found in vegetables and fruits, legumes and cereals.
3. What can you eat at the checkpoint? A healthy snack on PP includes fruits, dried fruits, natural yogurt, nuts and seeds.
4. What can you have for dinner with PP? For dinner, you can choose two options: slow carbohydrates + vegetables and greens or protein + vegetables and greens.
5. What can you eat at night with PP? If you feel hungry, then before bed it is better to consume fermented milk products, for example, a glass of kefir or natural yogurt. You can eat some vegetables.
6. Is PP possible without dairy products? Maybe. Not all people can consume dairy products due to lactose intolerance. A dairy-free diet is recommended for such people, but fortunately, there are many products that can replace milk and allow you to eat healthy. (here is a link to vegan ones, there are milk and cheese substitutes)
7. What kind of soups are available at PP? At PP you will have to forget about fatty and rich broths. Give preference to light vegetable soups; they perfectly satisfy hunger and contain a minimum of calories.
8. What seasonings and sauces can be used on PP? Seasonings and sauces tend to provoke appetite, so it is better to avoid them on the PP. Plus, sauces and condiments contain a lot of empty calories.
9. What sweets are available at the PP? Your best sweets are dried fruits, fruits and berries, honey and dark chocolate.
10. Until how long can you eat fruit on the PP? Fruits are best consumed in the first half of the day. Ideally for breakfast or lunch.

Top 10 products for weight loss

From all this variety, I would like to highlight 10 products that are simply ideal for both weight loss and weight loss:

1. ginger is both tasty and healthy, and also has a slight fat-burning effect;
2. grapefruit - vitamins, cholesterol protection, minimum calories;
3. oatmeal satiates for a long time and easily replenishes the lack of carbohydrates. A serving of cooked oatmeal does not contain many calories;
4. buckwheat - similar in properties to oatmeal;
5. apples, raspberries, blueberries - tasty, low-calorie and very rich in vitamins;
6. low-fat cottage cheese is an ideal source of protein and many useful micro- and macroelements;
7. lean sea fish;
8. chicken fillet;
9. cabbage, including sea cabbage, contains so few calories and so many useful substances that everyone should include it in their list of foods for weight loss or simply maintaining weight.
10. dill, parsley, lettuce and any other greens are useful both as a source of vitamins, fiber, and as simply a great way to make any food tastier.

We could also include green tea in the top 10 - its qualities are very useful for those losing weight, but only without honey, sugar or other sweeteners.

General principles of healthy eating

People who try to adhere to the principles of proper nutrition are interested in questions about what foods can be consumed daily, how to properly prepare and combine them. Meals should be separate and fractional - the weight of portions in this case is 250-300 g. Particular attention should be paid to the methods of preparation - salads from boiled vegetables are not seasoned with mayonnaise, but with olive oil and lemon juice.

Seasonings and spices can be added to dishes, but in small quantities. Second fish courses are steamed, vegetables can be stewed and boiled. Wheat bread is replaced with rye bread, and the consumption of confectionery products is reduced to a minimum. It is important to completely give up bad habits; drinking alcohol is unacceptable.

Separate means useful

Proteins, fats and carbohydrates must be consumed correctly; some foods do not combine with each other. When preparing healthy meals, you need to be guided by the basic principles of separate nutrition:

• starchy foods are not combined with acids - bread is not eaten with tomatoes, tangerines - with bananas;
• carbohydrates are consumed separately from proteins - mushrooms are not eaten at the same time as porridge;
• acids and proteins are consumed separately - nuts and mushrooms are not eaten with oranges;
• complex and easily digestible carbohydrates cannot be combined with each other.

Eat only one type of food high in protein at a time - bread and pasta are incompatible.

Self-discipline

Many people are interested in the answer to the question of what can be cooked while adhering to a healthy diet, and what cannot be cooked. One of the main rules of healthy eating is self-discipline. If a person decides to lead a correct lifestyle, then he must adhere to it constantly. You should not break down and abuse alcohol; prohibited dishes and foods should not be included in your diet, even with a strong desire. Experts do not recommend abruptly switching to a balanced diet; they begin to eat healthy foods gradually.

Observation and analysis

According to reviews, by adhering to proper balanced nutrition, you can get rid of up to 7-8 kg per month. At the end of each week, experts recommend arranging fasting days - they will help cleanse the body of accumulated toxins and waste. If a person pursues the goal of losing weight, then fasting is strictly prohibited. With a balanced diet, you can not only get rid of extra centimeters, but also improve the functioning of most internal organs, especially the gastrointestinal tract.

We drink a lot and correctly

Maintaining a drinking regime is considered a prerequisite for proper nutrition.

You need to drink when thirst occurs, the minimum volume of liquid consumed is no more than 2 liters, but this does not mean that all drinks can be used. Permitted include:

• compotes from dried fruits and fresh fruits without added sugar;
• herbal infusions and teas, including green;
• fruit drinks;
• jelly;
• mineral water without gas;
• fresh juices;
• kefir;
• weak coffee and black tea;
• homemade lemonade;
• drinking yogurt.

Sparkling mineral water, carbonated sweet and alcoholic drinks must be completely excluded from the menu.

Fruit juices can be mixed with vegetable juices - such fresh juices are beneficial for the body.

Table of food combinations for proper nutrition

Nutritionists recommend observing food compatibility - this will avoid digestive problems. Food compatibility table (according to Sheldon):

Table symbols: (-) – negative compatibility, (+) – positive compatibility, (*) – relative compatibility. Thanks to the data in this table, you can quickly navigate and prepare a dish in which the components are combined with each other.

Prohibited products

Since we're talking about sugar, it's time to move on to products that are prohibited in paragraphs.

I think each of us already knows which foods to exclude:

• everything that contains sugar. Sweets, chocolates, store-bought yoghurts with fillings, and even that delicious and healthy raspberry jam from grandma;
• flour products made from premium flour, various snacks (chips, crackers, etc.);
• everything fried in fat, smoked and salted;
• any alcohol, including beer. Even those brewed in private breweries are “natural and healthy”;
• any semi-finished products: dumplings, dumplings;
• all kinds of store-bought juices, jams and generally any preserves with vinegar, salt, sugar.

Proper nutrition: allowed and prohibited foods

Main diet products:

• lean meat;
• fish;
• vegetables, greens;
• legumes;
• fruits, berries;
• nuts;
• dairy products;
• whole grain and rye bread;
• durum wheat pasta;
• porridge;
• bran;
• tea, coffee, fresh vegetable juices, smoothies;
• still water - at least 2 liters.

Dishes are prepared with a minimum of sugar and salt. Products are boiled, stewed, steamed, baked.

With proper nutrition, it is recommended to avoid:

• from fried;
• smoked meats;
• pickles;
• conservation;
• fast food;
• processed meat (sausages, sausages);
• baked goods, confectionery products;
• ketchup and mayonnaise.

With a list to the store

If your personal list is ready, let's go shopping!

Before doing this, I advise you to have a snack - with an empty belly, you can rush and put what you don’t need in the basket.

also better to take a specific route, trying not to go near departments with sweets , cakes, ice cream and cookies.

It is also better not to visit departments with prepared food, especially at the beginning of your journey, while you are still learning to plan your diet.

Let's read the composition! This is very important - often a product that is healthy and correct at first glance may contain various taboo additives.

Tips video

I also recommend this must-watch video with advice from doctors:

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).