Adhering to the principles of proper, balanced nutrition, it is necessary to provide your diet with foods that contain substances necessary for the vital activity of the body. It is a mistake to think that by giving up fats and carbohydrates, the weight will automatically return to normal, and toxins will stop accumulating. All vitamins and microelements must be kept in a certain rate, you just need to learn to choose the "right" foods.

How to eat right: a balanced diet

The most important condition is that nutrition must be balanced, that is, the content of proteins, fats and carbohydrates in foods, as well as all necessary and trace elements must be in the norm necessary for the body.

• Try to avoid drinking alcohol and carbonated drinks.
• Do not overuse semi-finished products, as well as pickles, marinades, fried and smoked foods.
• Remember that food colors, preservatives and various flavor enhancers are very unhealthy.
• Meat and fish are best steamed or grilled.
• Be sure to run tap water through a filter.
• If you don't know how to eat right, eat as many vegetables and fruits as possible, especially seasonal ones.
• If possible, replace sugar with natural honey.
• For a balanced diet, include herbal teas and spices in your diet along with proteins, fats and carbohydrates.

The functions of proteins, fats, carbohydrates and the products in which they are contained will be discussed below.

Squirrels in a balanced diet, it is a building material that is used for the regeneration of cells and tissues, as well as for the growth of the body. They are composed primarily of amino acid molecules.

Main functions:

• control over the formation of T-lymphocytes;
• control of phagocytosis;
• synthesis of group M immunoglobulin;
• production of lymphocytes in the thymus gland.

Protein-rich foods for a balanced diet:

• milk and dairy products
• bread, cereals
• legumes
• nuts

Fats are nutrients that give the body energy. After processing, fats are absorbed by the lymphatic capillaries and enter the bloodstream. The benefits of fats are the higher, the higher the content of polyunsaturated fatty acids in them, on which human health and longevity directly depend: after all, the main purpose of these acids is to collect, bind and neutralize all substances harmful to our body and unnecessary to it.

Main functions:

• control the activity of cells that process toxic substances;
• have antibacterial and anti-inflammatory effects;
• contribute to the death of tumor cells (polyunsaturated fatty acids).

Fat-rich foods:

• fatty meats;
• eggs;
• milk, butter, cheese, cream.

Foods rich in polyunsaturated fatty acids:

• fatty varieties of sea fish (salmon, herring, mackerel);
• vegetable oils (sunflower, olive, linseed, rapeseed);
• nuts and seeds.

Carbohydrates are nutrients that are the body's main source of vital energy. In the process of digestion, they are converted into monosaccharides, and then into glucose, which enters into.

Main functions:

• control over the activity of cells that process toxic substances.

Carbohydrates are found in large quantities in the following foods:

Trace elements- these are chemical elements contained in the body in low concentrations, which are necessary for its normal functioning.

The most noticeable blow to the immune system is a deficiency, which is necessary for the normal functioning of the circulatory system.

With its lack, the level of hemoglobin in the blood decreases, as a result of which all tissues and organs of our body begin to suffer from oxygen starvation.

In addition, zinc and selenium are extremely important for maintaining immunity.

Main functions:

Micronutrient-rich foods:

• liver, buckwheat, beets, nuts, seeds (iron);
• apples, papaya, tomatoes (potassium);
• citrus fruits, oysters, cereal grains, mushrooms, grapes, walnuts (selenium);
• mussels, crabs, carrots, cauliflower, ginger (zinc);
• garlic (sulfur);
• seaweed, sorrel, persimmon, feijoa (iodine).

Garlic is one of the most effective natural immunomodulators.

For the first time its antiseptic properties were scientifically substantiated by Louis Pasteur in 1858. However, people have noticed the unique ability of garlic to resist diseases for a very long time. Even in ancient Egypt, it was given to the builders of the pyramids to strengthen their strength. And in ancient Greece, this product was included in the diet of athletes who participated in the Olympic Games.

In adolescents, including those in wealthy families, there is often a concomitant nutritional iron deficiency due to age-related nutritional characteristics (the so-called "adolescent diet" - chips and cola). In girls, iron consumption increases even more against the background of the first menstrual blood loss.

Delicious and simple recipes for proper, healthy nutrition (with photo)

Below are some easy-to-cook recipes for a healthy, balanced diet.

Spicy summer salad

Ingredients:

4 ripe avocados, 1 pink grapefruit, 1 red onion, 1 large handful of mint leaves, 3 tbsp. tablespoons of olive oil, 1 teaspoon of liquid honey, 1 teaspoon of mustard.

Peel and grate the onion. Peel the avocado, remove the seeds, and cut the flesh into slices. Peel and slice the grapefruit. Combine olive oil, honey, onion and mustard in a bowl. Add avocado, grapefruit and mint leaves, mix thoroughly. Serve this nutritional recipe salad as a snack.

Andalusian salad

Ingredients:

1 head of lettuce, 4 oranges, 2 carrots, 1 bunch of cilantro, juice of 1 lemon, 150 ml of apple juice.

Peel and grate carrots, chop cilantro. Peel the oranges, cut them into wedges. Disassemble the salad into leaves and chop. Mix all the ingredients in a bowl, season with salt, apple and lemon juice and mix well. It is recommended to prepare this salad with a balanced diet recipe just before consumption.

Nettle soup

Ingredients:

450 g of fresh young nettle, 1 onion, 2 cloves of garlic, 400 g of potatoes, 1 liter of vegetable broth, 25 g of butter, 150 ml of cream, salt and pepper to taste.

Peel and chop the onion, crush the garlic. Melt the butter in a large saucepan and fry the onion and garlic for 10 minutes. Chop nettles, peel and chop potatoes. Add them to a saucepan and fry for another 2 minutes. Then pour the broth, cover, bring to a boil and cook for 15 minutes. Salt, pepper, mix well. Pour in the cream and serve.

See how these recipes for proper nutrition look in the photo presented on this page:

Beetroot with sesame seeds

Ingredients:

4 young small beets (with tops), 2 teaspoons of sesame seeds, 1 tbsp. spoon of soy sauce, 1 tbsp. spoon of olive oil, 1 tbsp. spoon of chopped ginger root, 2 carrots.

Peel the beets, cut into cubes and steam for 30-40 minutes, until soft. Hold the tops for a couple of 3-4 minutes, until they slightly wither. Peel and grate the carrots. Fry the sesame seeds in a dry skillet until brown. Combine the soy sauce, olive oil and ginger in a blender. Then add the rest of the ingredients and mix well. It is recommended to prepare immediately before use.

Guava puree

Ingredients:

12 guava fruits, 115 g of icing sugar, 125 ml of lemon juice, 1/2 teaspoon of vanilla extract.

Cut the guava in half, add 1 glass of water and simmer for 8 minutes. Let cool, then pass the pulp through a sieve; discard the seeds. Place the guava pulp in a large saucepan, add the powdered sugar, lemon juice and vanilla extract. Stir, bring to a boil, then simmer this delicious nutritional recipe puree over low heat for 10 minutes until thickened.

Sweet and sour lentils

Ingredients:

250 g red lentils, 2 tbsp. tablespoons of olive oil, 2 dried chili peppers, 1/2 tsp. of mustard seeds, 2 tbsp. spoons of soy sauce, 1 tbsp. a spoonful of granulated sugar, 4 tbsp. tablespoons of pineapple juice, 1 tbsp. spoon of white wine vinegar.

For this simple nutritional recipe, finely chop the chili peppers. Place lentils in a saucepan, add water and bring to a boil. Cover and simmer for 40 minutes, then drain. Pour oil into a frying pan and fry pepper and mustard in it for 3 minutes. Add soy sauce, granulated sugar, pineapple juice, vinegar, mix everything well and pour the resulting mixture over lentils. Add 125 ml of water, stir and cook for another 10 minutes.

Garnish with walnuts, apples and celery

Ingredients:

225 g walnuts, 2 apples, 2 celery stalks, 1 large onion, 85 g butter, 350 g bread crumbs, 1 large egg, 125 ml milk.

Finely chop the onion and celery, chop the nuts. Peel and chop apples, beat an egg. Fry the onions and celery in a skillet in butter. In a bowl, combine apples, bread crumbs and walnuts. Add onion, celery, egg, pour in milk and mix well. Put the garnish prepared according to the recipe for correct and healthy nutrition on a baking sheet and bake in a preheated oven at 180 ° C for 30 minutes.

Dessert with dried apricots and cashews

Ingredients:

50 g oatmeal, 50 g cashews, 150 g dried apricots, 100 g raisins, 4 tbsp. tablespoons of fresh orange juice, 2 tbsp. tablespoons of sunflower seeds, 2 tbsp. tablespoons of pumpkin seeds.

Place the oatmeal and cashews in a dry skillet and sauté over medium heat for 3 minutes, stirring occasionally, until golden brown. Let the mixture cool. Finely chop dried apricots, put them together with raisins in a kitchen processor, pour orange juice into it and turn it all into puree. Transfer it to a bowl. Finely grind oatmeal, nuts and seeds in a kitchen processor. Add them to the fruit puree and stir until smooth. Put this dish according to the recipe for proper nutrition in a bowl, flatten and refrigerate for 1 hour.

Date bars

Ingredients:

125 g unsalted butter, 200 g finely chopped dried dates, 125 g flour, 1 teaspoon of baking soda, 115 g granulated sugar, 125 g oatmeal, 4 tbsp. tablespoons of sunflower seeds.

Put the dates in a saucepan and add 1 glass of water to them, bring to a boil. Then reduce heat and cook for 20 minutes, until the dates are soft and the water is completely absorbed into the fruit. Use a blender to puree the dates and chill. Preheat the oven to 180 ° C. Meanwhile, combine flour, baking soda, granulated sugar, oatmeal and seeds in a bowl. Add oil and grind well. Place 3/4 of the mixture in a greased dish and tamp with a spoon. Then lay out the next layer - date puree and, finally, the third - the rest of the mixture. Bake for 25 minutes until golden brown, then let cool. Cut into 16 pieces (bars).

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A vitamin diet will not only help you become slimmer, but also strengthen your immune system., will help develop healthy eating habits. The most popular vitamin diets for losing weight are of two options: the vitamin diet itself, the diet of which, along with vegetables, fruits, eggs, fish and white meat, includes "black" cereals and bread, and a protein-vitamin diet that excludes carbohydrate foods from the diet.

Both versions of the vitamin diet, reviews confirm this, are composed in such a way that, when they are observed, a person does not suffer from hunger.

Vitamin weight loss diet for 7 days

With its help, it is possible to easily get rid of 2-3 kilograms. The diet of this vitamin-rich diet is based on the principles of a healthy diet. The menu of the vitamin diet is based on vegetables and fruits, low-fat dairy products, white meat, sea fish, oat and buckwheat groats. It is recommended to limit salt, or even better - to completely abandon it. And also - from fatty, fried, smoked and pickled food, sweets. Dinner with a vitamin diet should take place no later than 19 hours. Between meals during the day, you should drink 1.5-2 liters of filtered or non-carbonated mineral water.

Vitamin diet menu for a week

Monday. Breakfast - 150 g of wheat-pumpkin porridge without sugar and butter, unsweetened tea. Lunch - dietary vegetable soup, 200 g of boiled chicken or turkey breast, salad of herbs and vegetables (up to 300 g), seasoned with a few drops of unrefined vegetable oil and lemon juice. Afternoon snack - 1 baked apple with a teaspoon of honey. Dinner - a small portion of buckwheat porridge without oil (about 3 tablespoons), 50 g of cottage cheese (fat content - no more than 4.5%).

Tuesday. Breakfast - salad of 1 fresh carrot and 1 green apple. A cup of herbal tea. Lunch - soup of mushrooms and beans, no meat and potatoes, vegetable stew. Afternoon snack - 70 g of steamed dried fruits (prunes and dried apricots). Dinner - vegetable cabbage rolls, a glass of freshly squeezed fruit juice or berry fruit drink (you can use frozen berries).

Wednesday. Breakfast - 2 hard-boiled eggs, salad of herbs and vegetables with lemon juice and 1 tsp. olive oil, a cup of natural coffee without sugar. Lunch - puree soup with cauliflower, zucchini, carrots, tomatoes and herbs, 150-200 g of steamed sea white fish, a glass of fruit juice. Afternoon snack - half a mango. Dinner - cook vegetable risotto in vegetable broth (200 g). After half an hour, drink a glass of rosehip infusion.

Thursday. Breakfast - oatmeal in water without oil with dried apricots or fresh berries. Porridge can be substituted for muesli with low-fat yogurt. As a drink - 1 glass of vegetable or fruit juice. Lunch - prepare 300 g of salad from 100 g of white chicken meat, 100 g of baked eggplant, 100 g of orange. As a drink - a glass of green tea or rosehip infusion. Afternoon snack - 1 banana. Dinner - boiled beet salad with 1 clove of garlic and 2-3 walnut kernels. Season the salad with lemon juice and 1 tsp. olive oil.

Friday. Breakfast - salad of fresh grated pumpkin and apple, seasoned with 1 tsp. natural honey and lemon juice, green tea. Lunch - lean borsch with fresh chopped herbs, a glass of rosehip infusion. Afternoon snack - 2 large tangerines or 2 kiwis. Dinner - mix 100 g of low-fat cottage cheese with 100 g of unsweetened yogurt, you can add 1 tsp. honey.

Saturday and Sunday. The final days of the vitamin diet have the same menu.... Breakfast - salad of any vegetables with lemon juice, 1 rye loaf, berry juice. Lunch - cabbage soup with tomatoes in chicken broth (250 g), salad of fresh herbs and vegetables (up to 300 g), natural coffee without sugar (or tea). Afternoon snack - fresh pineapple (200 g). Dinner - boiled squid (150 g), 2 tomatoes, a glass of juice or berry fruit drink.

After eating a weekly vitamin-rich diet, try to continue to adhere to the principles of a healthy diet. Reviews of the vitamin diet indicate that in this case, the weight remains stable.

If you need to lose 4-7 kg in a short time, then you should apply a 10-day protein-vitamin diet.

Protein and vitamin diet for 10 days

The protein-vitamin diet is a low-carbohydrate diet based on the principles of split and separate nutrition.... According to this variant of the vitamin diet, vegetables and fruits rich in vitamins are not combined in the same meal with protein products. If you are deciding what vitamins should be taken in the form of dietary supplements during the diet, then this issue should be discussed with your doctor.

The vitamin diet has excellent reviews. Its main advantages are considered to be high efficiency, as well as the fact that with a vitamin diet for weight loss of a protein type, only the fat layer becomes thinner and excess water leaves, muscle mass is not lost, and sometimes even grows, when using a well-designed complex of physical exercises.

The rules of the protein-vitamin diet:

• eat 6 times a day, alternating protein and vitamin products;
• exclude sugar, cereals, confectionery, starchy vegetables, too sweet fruits (figs, bananas, persimmons, grapes) from the diet;
• try to consume as little salt as possible;
• do not use any sauces (mayonnaise, ketchup, sour cream, etc.);
• give up alcohol;
• quench your thirst between meals with still water, vegetable and fruit juices, fruit drinks, black, herbal or green tea.

Protein-type vitamin diet menu for 10 days.

Option one protein-vitamin diet

• Breakfast - 150 g of Adyghe cheese;
• second breakfast - 2 tomatoes;
• lunch - 200 g of veal;
• afternoon tea - a salad of white cabbage and carrots with lemon juice;
• dinner - 200 g of boiled shrimp or squid;
• before bed - 2 tangerines.

Option two

• Breakfast - 2 hard-boiled eggs;
• second breakfast - 2 kiwi;
• lunch - 200 g of boiled liver;
• afternoon tea - a salad of one small grated carrot and a medium-sized apple;
• dinner - 200 g of steamed fish;
• before bedtime - 1 pear, 1 tangerine.

Option three

• Breakfast - cottage cheese with a fat content of no more than 4.5% - 100 g;
• second breakfast - 1 grapefruit;
• lunch - 200 g of stewed rabbit meat;
• afternoon snack - salad of cucumbers and bell pepper (200 g);
• dinner - 150-200 g of boiled meat;
• before bedtime - 2 apples.

What vitamins enter the body during the diet, is the nutrition balanced enough?- Yes, the diet of the vitamin diet is well thought out and provides a sufficient amount of nutrients, vitamins and amino acids. What vitamins are most valuable for a diet? Vitamins C, E, A, D, group B, carotenoids. All of them are present in the products provided on the vitamin diet menu. With this version of the vitamin diet, moderate physical activity is allowed. But it is not recommended to follow such a vitamin diet for more than 10 days. With prolonged use of the vitamin diet for weight loss, calcium deficiency may develop, cholesterol may increase, and renal dysfunction may occur.

The paradox of all diets: the more you want to lose weight, the more you have to eat. Low-calorie foods don't provide the same satiety as buns and sandwiches. Eating a small amount of food each time, you will inevitably have to increase the number of its meals. Nutritionists advise sticking to foods that are low in fat and have a low glycemic index that do not cause spikes in blood sugar.

Whichever diet you choose, low-calorie or protein, a diet based on blood type or based on eating at certain hours, there is a group of foods that will help you to maintain your health with any diet.

Apples

It is not for nothing that in Russian folk tales the apple appears with the epithet "rejuvenating". It really saves from aging and gives youth to blood vessels, restores blood, increasing the level of hemoglobin. Regular consumption of apples leads to a significant decrease in blood cholesterol levels, and also prevents muscle atrophy.

An ordinary apple is a powerful natural immunostimulant. Antioxidants in this fruit reliably protect against cancer and cardiac diseases. Apple, citric, boric and salicylic organic acids improve digestion.

The optimal ratio of vitamins and minerals in the apple (C, B1, B2, PP, E, magnesium, phosphorus, calcium, iron, potassium, sodium, selenium and even iodine) allows them to be absorbed in the best possible way.

Apples in diets bring considerable benefit, removing excess water from the body, which helps to reduce edema and lower blood pressure.

Plant apple cells are a natural sorbent due to which nitrates and other harmful substances are removed from the body.

An old English proverb that has survived to this day An apple a day keeps the doctor away(One apple a day will replace a doctor) is especially relevant for those who want to lose weight without harming their health.

Cottage cheese

Curd is an ideal product for all diets. It is easily digested, enriches with useful substances and keeps the feeling of satiety for a long time, which is important for people who sometimes severely limit themselves in nutrition.

Cottage cheese is considered a record-breaking product for the content of calcium in it, which is necessary for building bone tissue. The use of cottage cheese will not slow down to have a positive effect on the condition of teeth, nails and hair due to the phosphorus, potassium and sodium contained in its composition. In addition, these minerals strengthen the heart muscle, which is subject to additional stress during the diet.

Easily digestible protein, which is rich in cottage cheese, is vital for building a beautiful body. 200 grams of natural cottage cheese contains the daily protein needed for health. Cottage cheese is recommended to be consumed after training to increase muscle mass, and, ultimately, to speed up the burning of accumulated excess fat.

Svetlana Vitkovskaya, expert of the Cheburashkin Brothers. Family farm ":

“Curd contains the important amino acid methionine, which lowers cholesterol and protects the liver from obesity and normalizes the function of the biliary tract. Cottage cheese is rich in B vitamins, as well as vitamins A, C, E, H and D. This product has neither tissue nor cellular structure, which distinguishes it favorably from animal protein sources, fish and meat. Curd flakes are easy to digest and almost completely digested.

Dishes such as cottage cheese with herbs, cottage cheese with fruits, cottage cheese with nuts and berries will perfectly fit into the diet of those who are losing weight. Choose only natural cottage cheese from trusted manufacturers. "

A fish

The carefully crafted slimming menu includes 1-2 compulsory fish dishes per week. The nutrients in fish are the best way to compensate for the forced restriction of the diet.

Fish meat does not contain harmful carbohydrates for the figure, but it is rich in valuable animal protein, the presence of which prevents muscle loss.

Fish is not only healthy, it is extremely tasty. White and red meat of delicious freshwater and marine fish in terms of their organoleptic properties is not inferior to dietary rabbit or poultry meat.

The meat of fatty fish (herring, tuna, trout, salmon, eel, mackerel, halibut) is rich in unsaturated fatty acids Omega-3. Polyunsaturated fats are not produced by the body, so they must be supplied with food.

Being a powerful antioxidant, Omega-3 has the ability to heal wounds, prevent premature aging and regulate fat metabolism, which helps in the fight against obesity. This truly magical substance restores hormonal balance, regulates the level of calcium in the body, suppresses allergic reactions and menstrual pain, and also helps to heal migraines, eczema, diabetes mellitus, arthrosis and bronchial asthma. Those who consume fish high in Omega-3s are not at risk of depression and osteoporosis. The daily intake of Omega-3 fats for an adult reaches 1.6-2 grams (1-2% of the caloric content of the daily diet) and is contained in 70 g of salmon or 100 g of tuna.

Fish contains a large amount of B vitamins, which are actively involved in energy metabolism and are responsible for the general tone of the body, healthy sleep and good memory.

Nuts

Humanity still remembers those times when nuts were considered a delicacy for privileged persons. Today, these gifts of nature are available to everyone. Anyone on a diet knows best how nut snacks can be used to extinguish hunger with maximum benefits for the whole body.

With dietary restrictions, there is often an overwhelming urge to eat something tasty. A handful of nuts will allow you to get a taste pleasure with the smallest serving size.

Despite their relatively high calorie content, nuts are recommended for many diets because of their rich content in vitamins, microelements, dietary fiber, high-quality vegetable fats and proteins.

The composition of the useful components of nuts is amazing. For example, cashews contain phosphorus, calcium, potassium, zinc, iron, proteins, carotene, copper, manganese, selenium, nicotinic acid, vitamins of groups A, B and E, carbohydrates, proteins, fats and unsaturated fatty acids. Walnut proteins can completely replace animal fats, and in terms of the composition of vitamins (C, B1, B2, B5, B6, B9, PP, E, K) and trace elements (magnesium, copper, phosphorus, potassium, fluorine, sulfur, zinc, iron , cobalt, manganese, selenium, iodine, chlorine, sodium), walnuts surpass many other varieties.

Pine nuts and pistachios contain omega-6 polyunsaturated fats, which are responsible for the elasticity of the skin and the health of hair and nails. Almonds, hazelnuts, pecans and walnuts are rich in omega-9 unsaturated fats, which help maintain weight, strengthen the body's defenses and prevent the accumulation of cholesterol in the blood. Consumption of foods containing Omega-9 ensures vascular health and normalizes metabolic processes responsible for longevity.

Avocado

Avocado is another amazing food that nutritionists strongly recommend for people with a weight loss goal.

This unique plant resembles full-fledged fatty meat in its nutritional properties. The Aztecs called the fleshy fruit of the avocado "forest oil." At the same time, thanks to the oleic acid in its composition, the avocado completely removes the blood from cholesterol plaques.

Avocado is a storehouse of vitamins B, PP, D, A and C. Due to its high content of vitamin E, known for its anti-aging effect, all beauties like it.

Avocados contain dietary fiber, sodium, phosphorus, potassium, copper and calcium, folate, natural vegetable fats and proteins.

Due to its delicate consistency and the finest homogeneous structure, avocado puree and paste can replace eggs and butter in many recipes. Shrimps, salmon, crab meat can make a gastronomic pair of avocados, and adding cubes of this exotic fruit to a salad with tomatoes will give the dish a new taste and increase its benefits.

Cabbage

The word cabbage is a kind of password for those who want to be guaranteed to become slim in a short time. It is cabbage that in many cases forms the basis of the most effective diets. This wonderful product, with its low calorie content (26 kcal), has an amazing nutritional value. 100 g of cabbage contains 1.8 g of proteins, 0.1 g of fat, 6.8 g of carbohydrates, vitamins C, E, B1, B2, B3, B9, potassium, calcium, magnesium, phosphorus, sodium, iron, manganese, fluorine, molybdenum.

Any cabbage is beneficial, and the usual white cabbage, and the more rare red cabbage, and cauliflower, and broccoli, and Savoy, and Brussels, and kohlrabi, and Peking. Cabbage is delicious in any form - fresh, stewed, sauerkraut. A variety of cabbage dishes will allow you not to repeat yourself on the menu for a long time, if you use even one type of cabbage.

Due to its fibrous structure, cabbage stimulates the intestines. With a cabbage diet with weight loss, a person gets rid of the body's slagging. Cabbage is a natural diuretic, and thanks to its composition of tartronic acid, it prevents the conversion of carbohydrates into fat.

A little cabbage secret of women of all times and peoples - it keeps the waist thin, but helps to naturally enlarge the mammary glands.

Brown (brown) rice

Rice has adsorptive properties that are important for any diet, but there is a huge difference in different types of rice and the way it is processed. Only brown brown rice will effectively help in the fight against excess weight. It's all about a special indicator - the glycemic index (GI).

By choosing foods with a low GI, you can reduce your blood sugar so that the carbohydrates entering the body are converted into glycogen, and not transformed into fat reserves.

Brown rice has a GI of 50 units, while this indicator for white rice is 70 units (the GI of white bread is 70 units, the GI of sugar is 75 units).

You can achieve amazing results in body shaping with just one substitution of brown rice in the diet. The disadvantage of such rice is the need for a long heat treatment.

A diet based on brown rice allows you to get rid of up to 8 kg of excess weight in a two-week course. The daily menu with such a diet consists of 200 grams of brown rice, 150 grams of fruits or dried fruits and 400 grams of vegetables with the addition of a dessert spoon of olive oil.

Mushrooms

Mushrooms are unique in their way plant gifts of nature, 100% meeting the human need for meat. Nutritional properties of 150 grams of dried porcini mushrooms are similar to the daily requirement of beef. At the same time, in terms of caloric content, mushrooms are close to cabbage, which is also 90% water, like mushrooms.

Mushrooms, like apples, are a natural immunostimulant, preventing the development of oncological and cardiovascular diseases.

As a source of selenium that supports thyroid function and prevents fat deposition, mushrooms are second to none. The benefits of mushrooms for the nervous system cannot be overstated. The interaction of B vitamins with zinc in the composition of mushrooms prevents emotional disorders, and thanks to vitamin D, the healthy appearance of hair, nails, teeth and skin is preserved.

The most valuable types of mushrooms are boletus or porcini mushrooms, which are rich in amino acids, sulfur, potassium, magnesium, phosphorus, iron, zinc, manganese, niacin, thiamine, folic and ascorbic acid. Boletus boletuses contain a lot of potassium, phosphorus, iron, vitamins A, B and C, niacin. In terms of beta-carotene content, chanterelles are superior to carrots, and camelina contains useful carotenoids, valuable amino acids and even the natural antibiotic lactoryoviolin, which prevents the growth of pathogenic microbes. Milk mushrooms are a source of vitamins D, C and PP, as well as bioactive substances that prevent the formation of aksalats and urates in the kidneys. Oyster mushrooms, which are close to champignons in popularity, are close in composition to natural meat and contain B vitamins, ascorbic acid, tocopherol and rare vitamin D2. Champignons are champions in the world of mushrooms in terms of the content of lecithin, organic acids, minerals and valuable proteins. In terms of phosphorus content, they compete even with fish.

Mushroom diets in two weeks can reduce weight up to 5 kg.

Garlic

Garlic with its bright aroma and pungent taste will decorate and revitalize any dietary dish. Thanks to him, no diet will seem boring.

Garlic is good not only as a flavoring agent. Its use is in its composition. Garlic is rich in vitamins A, B1, B2, C, PP, flavonoids, chromium, cobalt, nickel, calcium, magnesium, potassium, phytosterols, iodine, phosphorus, organic acids.

Before putting the garlic in the salad, chop it finely and leave it outdoors for 15-20 minutes. During this time, under the influence of oxygen, allicin is synthesized, known for its bactericidal and fungicidal action.

Tibetan monks add garlic to their food during excessive physical exertion. To relieve fatigue during a diet, there is nothing better than garlic paste with herbs, spread on a piece of crispbread. By restoring vitality, garlic strengthens the immune system. Traditional healers use garlic as a diuretic to reduce swelling and lower blood pressure. Garlic also has a mild diaphoretic effect.

Garlic is famous for its ability to give youth and beauty. The garlic diet has been used for rejuvenation and weight loss for a long time. With this diet, garlic is added to a light salad for breakfast and to lunch soup, to curd paste and stuffed vegetables, to oatmeal and fried mushrooms, to scrambled eggs and seafood.

Berries

Whichever diet you choose, it almost always welcomes such an excellent and important ingredient as berries. It is believed that it is much easier to lose weight if you add blueberries and cherries, raspberries and strawberries, as well as lingonberries, sea buckthorn and cranberries to breakfasts and snacks. Newfangled diets suggest losing weight with the help of dry goji berry, which has recently appeared on the shelves of our stores.

Berries are high in flavonoids and antioxidants that work to burn fat. Trace elements in their composition help to accelerate metabolism and improve all metabolic processes.

Strawberries and raspberries are considered summer berries, but both dried and frozen can brighten any breakfast. Cherries are excellent at reducing fat deposits in the waist and abdomen. A decoction of rose hips is a proven remedy in getting rid of excess weight, and even extreme obesity is treated with lingonberry broth. Currants and cranberries have long been diet leaders in terms of their effectiveness and health benefits.

Berry diets promote weight loss of up to four kilograms per month.

It is important to remember that any mono-diet that you choose involves the obligatory use of all of the above food elements, which are the real components of health, beauty and harmony.

Beauty is the main female weapon, and a slender and beautiful figure is her integral element. Since ancient times, the female sex has strived to have a "wasp" waist and has been diligently fighting overweight, mastering new diets in search of the most effective. And this, as everyone knows, is a rather complicated and nervous process. To date, nutritionists have prepared and compiled many diets, but a relatively new discovery is the vitamin diet. It is the most relevant and really effective in the summer, when freshly picked vegetables and fruits filled with the sun delight the eye and stomach. The use of this diet will strengthen the immune system and, over time, will induce the desire and habit of proper and healthy eating.

You are given two options for absolutely unique, correct and very healthy diets. This is a vitamin and vitamin - protein diet, the main element of which is food of plant origin. These diets not only promote fat burning, but also improve the functioning of the gastrointestinal tract, as well as speed up metabolism and at the same time allow you to maintain a certain supply of nutrients in the body, strengthening the immune system.

A vitamin diet for immunity includes the following types of foods in its main diet:

• vegetables;
• fruit:
• white meat;
• Fish and seafood;
• dairy products;
• porridge of dark varieties.

It is very important to consume 2 liters of liquid per day, preferably purified non-carbonated water, while dieting, and on the other days of the diet. The vitamin diet for weight loss also provides for abundant drinking in the form of fruit drinks, unsweetened compotes and herbal teas. The diet requires the elimination of alcohol from the general diet.

To begin with, the diet has a duration of 7 days, but it's up to you for how long you want to continue it. While observing it, it is advisable to lead an active lifestyle, trips to nature and hiking in the fresh air will keep you in a great mood for the whole day.

You can compose a balanced weekly menu for yourself, taking into account the required daily doses of vitamins. So, where do you find the essential vitamins and minerals you need:

1) Vitamin A - carotene (carrots, tomatoes, peppers, herbs);

2) Vitamin C increases immunity (citrus fruits, herbs, melon, etc.);

3) Vitamin E has a positive effect on the muscular system (wheat shoots, oatmeal, green peas);

4) Vitamins C, E, B, PP (in almost all vegetables and fruits);

5) Minerals: iodine, iron, fluorine, cobalt, zinc, manganese (honey).

We offer you an already developed and specially prepared for you vitamin diet menu. You can follow it, or you can make adjustments yourself and adjust the products to your taste.

Vitamin Slimming Diet

This option, with the exact adherence to this nutrition, is designed for 7 days and allows you to lose excess weight in the amount of 3-6 kg. It is recommended to consume a large amount of liquid in the form of purified mineral waters, natural juices and fruit drinks, herbal decoctions.

Day 1, Mon

Breakfast: millet porridge (on the water) + pumpkin, herbal tea.

Lunch: vegetable soup + turkey garnished with vegetables; juice or fresh.

Afternoon snack: baked apple + 1 tsp. honey

Dinner: buckwheat porridge (on the water).

Day 2, Tue

Breakfast: salad (grated carrots + apple + 1 tsp honey + raisins) + drinking herbal tea.

Lunch: mushroom soup with beans + vegetable stew + rosehip broth.

Afternoon snack: 70 g of dried fruits (prunes or dried apricots).

Dinner: vegetable cabbage rolls with tomato sauce + fruit drink.

Day 3, Wed

Breakfast: 2 boiled eggs + vegetable salad + boiled chicory.

Lunch: cream soup (carrot + cauliflower) + fish fillet baked in foil + vegetable juice.

Afternoon snack: mango fruits.

Dinner: vegetable risotto in vegetable broth + after 30 minutes. after eating a rosehip decoction.

Day 4, Thu

Breakfast: muesli + low-fat yogurt + fruit juice.

Lunch: salad (boiled chicken breast, baked eggplant, orange) + green tea with lemon.

Afternoon snack: banana.

Dinner: beetroot caviar + vegetable juice.

Day 5, Fri

Breakfast: salad (pumpkin + apple + lemon juice + 1 tsp honey).

Lunch: lean borscht with herbs + rosehip drink.

Afternoon snack: 2 mandarin fruits.

Dinner: 120 g. Low-fat cottage cheese +120 ml of natural yogurt + 1 tsp. honey + green tea.

Day 6, Sat

Breakfast: bran bread toast + 1 tsp. honey + green tea.

Lunch: vegetable soup + lettuce leaves + lemon juice for dressing + chicory infusion.

Afternoon snack: two green apples.

Dinner: pumpkin porridge + fruit juice.

Day 7, Sun

Breakfast: bran bread toast +1 tsp. honey + green tea.

Lunch: green borscht with chicken broth + vegetable salad + rosehip drink.

Afternoon snack: two slices of pineapple.

Dinner: seafood (shrimps) + pasta with tomatoes + fruit drink.

At the end of the seven-day diet, your body will not only lose weight, but also be saturated with useful and important micronutrients. However, you should not "sit up" for a long time on it, any long-term rejection of fat-containing food is fraught with negative consequences.

"Why is it necessary to give preference to the vitamin diet?" - you ask. The answer is obvious and simple! Vegetables and fruits contain in their composition all the necessary substances and vitamins for the work of your body, which are low in calories and fat, and bring you only benefit.

The next dietary option suggested by nutritionists is used for emergency weight loss - a vitamin - protein diet. If you follow all the recommendations, then in 10 days your body will get rid of 5-7 extra pounds. The main principles on the basis of which it is built are the exclusion of dangerous food groups in order to reduce the energy value of your diet, as well as the principle of separate nutrition.

Adherence to a protein-vitamin diet provides for nutrition 6 times a day, alternately consuming protein and vitamins, as well as the absolute exclusion of carbohydrates and fats. During this short period, adipose tissue decreases as much as possible, but you should not forget about the individual characteristics of your body. If you did not manage to lose the promised 7 kg, do not worry, such a course of nutrition can be repeated in two to three weeks.

So, now in more detail ... The vitamin - protein diet provides for a mandatory meal every 1.5 - 2 hours, the size of the portion depends on you. Do not make them big, because the body will get enough and a small portion, thanks to the frequent intake of food, you will not experience the feeling of hunger. Next, we have prepared several options for a similar diet for you.

Protein - vitamin diet menu number 1

The diet is presented for 1 day, if you are unable to eat the same foods for 10 days, you have the right to change it to a similar one.

8:00 - an omelet from 2 proteins.

10:30 - Boiled beets.

13:00 - Boiled chicken breast 150 gr.

15:30 - One medium grapefruit.

18:00 - Steamed saltwater fish.

20:30 - Two apples.

Protein - vitamin diet menu number 2

8:00 - boiled eggs.

10:30 - Orange or grapefruit.

13:00 - Boiled dietary meat.

15:30 - Two green apples.

18:00 - Baked or boiled fish.

20:30 - Orange or grapefruit.

Protein - vitamin diet menu number 3

8:00 - Two eggs (6 pcs of proteins) or an omelet, 2-3 times a week.

10:30 - Citrus fruits - sweets, pamelo, grapefruit, 2-3 times a week.

13:00 - Grilled meat 200 gr with lemon juice, preferably dietary.

15:30 - Two pears or apples.

18:00 - Fish 200 gr.

20:30 - ½ part pamelo, sweet or orange.

Many are puzzled by the question, is it necessary to take vitamins when dieting? Nutritionists do not give unequivocal answers, however, they confirm the obviousness of the intake of huge doses of vitamins rich in energy value. With both types of diets, the body receives, where vitamins of groups A, D, C, E, PP, N. are accumulated.

Before starting a diet, it is very important to prepare: first pass all the necessary tests, check your body and only then, according to the doctor's recommendations, start such a diet. Oftentimes, the frenzied pursuit of weight loss can lead to unwanted health problems, especially in people with liver and gastrointestinal problems. Consult a doctor or lose weight under their strict supervision.