Tables necessary for proper organization of proper nutrition

Table of proper nutrition for weight loss - counting calories

Table of minerals and trace elements contained in products

Poor nutrition doesn’t just add extra pounds to a once slender figure. First of all, this is a reduction in life expectancy and a significant deterioration in its quality, because “we are what we eat,” as the sages of the East said. Today, many serious chronic diseases are “getting younger”, and after 30-35 years, many of us acquire cellulite or a “beer belly”, as well as a number of chronic diseases, among which heart disease is the leader. This is confirmed by data on mortality among young people, according to which the first place is occupied by cardiovascular diseases.

But it’s enough to change your diet, establish a healthy diet, exercise regularly, and life will sparkle with new colors. As for proper nutrition, we have already discussed the menu for the week in one of the articles devoted to this topic, so this time we will get acquainted with those tablets that will help you properly organize a healthy diet, making it rich in vitamins and minerals, varied, and also balanced in calories – the table of proper nutrition for weight loss will help you with this.

Where to begin?

Most girls just want to lose weight. For these purposes, you should create a certain calorie deficit in the body or increase physical activity and visit gyms more often. If you are completely satisfied with your current figure, then simply maintain your food intake at the specified level. There is also a situation when a thin lady urgently needs to gain weight. Then increase your calories per day, but do the increase gradually so that your body gets used to the changes.

In order for your metabolic rate to increase, you will need to eat at regular intervals. Ideally, eat a portion every 2-3 hours. It is extremely important to learn how to count fats, proteins, and carbohydrates. You won’t be able to eat cake in the morning, thinking that you have not exceeded the number of calories you need. It seems to beginners that all this is quite complicated, but you just need to get used to it and create the right diet for yourself. We assure you that in the future many actions will become automatic.

Useful material

It is advisable to consume carbohydrates and proteins, as well as carbohydrates and fats, in more than one meal. This also applies to fruits, as well as freshly squeezed juices, since such food is absorbed very easily, the body often stores a significant part of it in reserve, turning it into additional mass. If you just need to maintain your current energy level, combine fats and proteins, since they compensate for each other and are ideally combined.

The next important rule concerns the time of eating. It’s better to eat your last meal at six o’clock or earlier, since the time remaining before bedtime is just enough for the body to process all the incoming substances. But eating before bed is really dangerous, because it inevitably leads to additional fat deposits. A sedentary lifestyle does not allow internal energy to be released. This type of activity imposes requirements to reduce the number of calories.

An interesting supplement to consider is pure protein, which is found in eggs and is also sold separately. It helps increase the amount of nutrients without promoting the growth of body fat. But always remember that such a supplement is not a replacement for good nutrition; all athletes are well aware of this. You should not abuse it, but small portions will be extremely beneficial for the body.

Drink water

Indeed, water is the basis of all life. It is necessary to drink several liters of pure liquid per day, not in the form of tea and coffee. In general, it’s worth mentioning separately about coffee, since this delicious drink has a strong effect on our heart and kidneys. It is better to mix it with milk than to consume it in its natural black form.

With each carbohydrate, the amount of water in the body increases. Sometimes this suggests that you can eliminate dairy products or reduce the amount of dairy products in your daily diet. But it’s still important to drink, avoiding possible dehydration, especially if your daily work involves a lot of physical activity. And when playing sports, it is recommended to drink exclusively water, not mineral water, and especially not juices.

Table of proper nutrition for weight loss - counting calories

Modern nutritionists do not recommend calculating the size of portions and foods consumed down to the milligram, and counting calories even leads to continuous stress. Still, it’s worth keeping in mind which products from the list of must-eat foods are the least calorie-dense, so that you can include them in your menu first. Tables of caloric content of foods on a separate page.

Detailed calorie calculator, with a variety of dishes and even 9 of the most common fast foods with a menu in calories.

Grocery list

The list below consists of fairly simple food items that are easy to find in any grocery store. It will help you create the right diet based on your calorie intake. If you still haven't calculated this amount, go back to the text above. This formula is designed specifically for women, since the male body always requires increased energy costs, the calculations there are somewhat different.

Carbohydrates are represented by the following products:

Pshenka
Buckwheat
Brown and brown rice
Other types of cereals
Peas and beans

We are talking, among other things, about complex carbohydrates, which are invariably important for the body. Particular attention is drawn to spelled, which is a paste made from durum wheat varieties. Of course, there is intolerance to certain foods by different people; you shouldn’t force yourself. There is always an alternative.

The following table contains fiber foods. It is required for the proper functioning of your digestive tract and is found in various types of greens and almost never in synthetic substances. Scroll:

Leaf salad
lettuce
Many types of cabbage
Pepper
Tomatoes
Eggplant
cucumbers
Asparagus

List of foods high in protein:

Chicken
Turkey (especially fillet)
Dairy products
Red and white fish
Yogurt (natural)
Eggs
Seafood (squid, mussels, etc.)

Fats:

Nuts (different types)
Unrefined oils
Other herbal products

Proper nutrition table - food combinations

Below is a table of food combinations according to Herbert Shelton, according to which you can create an ideal diet.

Products	Product combinations
the best	the worst
Fruits (semi-acidic and non-acidic)	Spoiled milk	Sour fruits, starches (cereals, breads, other starches), proteins, milk
Fruits are sour	Other sour fruits, nuts	All sweets, starches, breads, proteins, except nuts
Green vegetables	All proteins, all starches	Milk
Starches	Green vegetables, animal and vegetable fats	All proteins, all fruits, acids, sugars
Meat of all kinds	Green vegetables	Milk, starches, sweets, other proteins, sour fruits and vegetables, butter and vegetable oil, sour cream, cream.
Nuts	Green vegetables, sour fruits	Milk, starches, sweets, other proteins, sour foods, butter and vegetable oil, cream, rendered lard (lard)
Eggs	Green vegetables	Milk, starches, sweets, other proteins, sour foods, butter and vegetable oil, cream, rendered lard (lard)
Milk	Take separately from other foods	All proteins, green vegetables, starches
Animal fats (butter, cream, rendered lard) and vegetable fats fats	Green vegetables	All proteins
Cheese	Green vegetables	Starches, sweets, other proteins, sour fruits, cream, butter and vegetable oil, lard
Melons of all kinds	It is advisable to consume separately from all products	All products
Cereals (cereals)	Green vegetables	Sour fruits, all proteins, all sweets, milk
Salads, legumes, peas (except green peas)	Green vegetables	All proteins, all sweets, milk, fruits of all kinds, butter and vegetable oil, cream, lard

Let’s decide which products belong to which category

Squirrels	Avocado Peanuts All processed meats, fish, meat, eggs and yeast All grains All mature legumes Olives Milk Nuts and seeds (most) Soybeans Hard cheeses Cottage cheese
Starches	Peanuts Artichokes All cereals (buckwheat, millet, barley, etc.) Ripe beans (except soybeans) Ripe peas Zucchini Potatoes (all types) Chestnuts Pumpkin Corn
Starchy vegetables	Rutabaga Carrots Beets
Sweets, sugar	White Sugar Granulated Sugar Maple Syrup Honey Milk Sugar Cane Syrup Date Syrup
Sweet fruits	Dates Persimmon Dried pear Prunes
Fats	Avocado Most nuts Fatty meats Vegetable oils (olive oil, sunflower oil, sesame oil) Pecans, Walnut oil Lard, Lard Cream, Butter Soybean oil Surrogate oils Cottonseed oil
Sour fruits and vegetables	Pineapples Cranberries All citrus fruits Pomegranates Sour plums, peaches, apples, grapes Tomatoes
Semi-acidic fruits	Apricots Pear Mango Fresh figs Sweet peaches, apples, cherries, plums Blueberries
Green vegetables - non-starchy	Zucchini All types of cabbage (white cabbage, Brussels sprouts, broccoli, kohlrabi), but cauliflower is already moderately starchy. Eggplant, Sweet pepper, Radish, Turnip Green corn, green peas, cucumber. All types of salads and green onions, edible vegetable leaves (beets, turnips) Greens (parsley, dill, celery, watercress, sorrel) Asparagus, Spinach Mustard, Dandelion

Products you should forget about

You may not need a detailed calorie table if you eat only foods belonging to specific energy groups. There are also common dishes with drinks that are best avoided forever. Firstly, fast food. You'll never know what's actually in a McDonald's hamburger, so you shouldn't eat at these establishments. And pizza ordered online is unlikely to be made from fresh ingredients.

Secondly, beer. Everyone has heard about men's beer bellies, but such deposits look even more terrible on an elegant female body. You can consume hops and malt only occasionally, on holidays. But this is clearly not a drink for every day, no matter who argues about its dubious usefulness. Even increased fatigue and activity during the day is not a reason to empty the bottle. Forget about alcohol!

Thirdly, ready-made baked goods and dishes that are prepared in a deep fryer are sold. It is also recommended to refuse juices that are sold in packages, since the amount of sugar there is always huge! But natural juices prepared using a fruit juicer will become useful companions in life. Carbonated drinks also negatively affect the digestive tract, even ordinary mineral water. You can drink it occasionally and in small quantities, but don’t even dare think about Coca-Cola.

It is better to consume exclusively whole grain bread, since the amount of cholesterol there is minimal. It is harmful to often eat fried foods, especially potatoes. Excessive cholesterol levels in the body contribute to the development of a large number of unpleasant diseases. They make themselves felt at an age when the amount of substances exceeds the norm too much.

Compatibility of products with each other

There are a number of simple rules that are recommended to be remembered when preparing your daily diet:

Carbohydrates should not be combined with acidic foods. Your stomach is unable to process them properly.
Sour foods with proteins are also evil. This combination causes fermentation and putrefaction processes occurring inside the digestive tract.
It is better to consume carbohydrates not simultaneously with proteins, but at different time intervals. This reduces the amount of gastric juice.
Proteins mixed with fats are absorbed by the body slowly. If there is a feast at the festive table, add more greens.
There are many types of proteins, each of them produces different types of enzymes. Therefore, it is better to use them alternately.
Meat is absorbed by the body slowly and with difficulty, so add plant foods to it, for example, fresh vegetables and herbs.
Pasta and brown bread are not compatible with proteins; they require plant foods. And if your goal is to lose weight, give them up altogether.
Milk can be combined with fruits, but it is better to consume these products separately. It is better to eat watermelon separately.

By following these simple rules, you can easily develop a healthy diet for yourself, taking into account the individual characteristics of your body. If you have diseases of the stomach and intestinal tract or are at risk of developing diabetes, it is recommended to consult a doctor. Then certain adjustments are made to the diet. All the recommended products above are the minimum that will allow your body to work properly, without compromising your health.