Contents:Contents: What is a healthy diet?What is a healthy diet? What kind of diet is healthy diet?What kind of diet is healthy diet? How much eat? How much eat? What do you need to learn? What do you need to learn? How many calories to eat? How many calories to eat? What we can eat? What we can eat? What we can't eat? What we can't eat? What are the recommended products? What are the recommended products? Advices. Advices. Hunger - How to deal with it? Hunger - How to deal with it? What can we do to reverse hunger? What can we do to reverse hunger? How to deal with people who encourage us to eat?How to deal with people who encourage us to eat? Eating out. Eating out. Rules of diet. Rules of diet. Exemplary menu.Exemplary menu. Meals’ caloric values. Meals’ caloric values. Bibliography. Bibliography.

Healthy dietHealthy diet

Proper diet can not be seen as eating only when Proper diet can not be seen as eating only when hunger strikes. We should just eat less, but morehunger strikes. We should just eat less, but more

often and regulary. We have to give up bad eating often and regulary. We have to give up bad eating habits. A healthy diet should provide body with all habits. A healthy diet should provide body with all the ingredients which our body needs. We should the ingredients which our body needs. We should give up fatty foods and highly energetic ones and give up fatty foods and highly energetic ones and replace them with products which are healthy and replace them with products which are healthy and less caloric.less caloric.

What kind of diet?What kind of diet?

New "miracle diets" appear all the time but miracles New "miracle diets" appear all the time but miracles which they preach are not real. So called „One-side which they preach are not real. So called „One-side diets” recommend certain products such as cabbage diets” recommend certain products such as cabbage or rice to be the only source of diet. However, those or rice to be the only source of diet. However, those are characterized by shortage of many needed are characterized by shortage of many needed components so such diet can be continued just for a components so such diet can be continued just for a short period of time. If we want to lose our weight short period of time. If we want to lose our weight safely, then it means that it must be a slow process. safely, then it means that it must be a slow process. This means that the healthy diet should include all This means that the healthy diet should include all components necessary for the body development, but components necessary for the body development, but in reduced quantities. in reduced quantities.

How much eat?How much eat?

Often we are unaware of how much we actually eat. Beside Often we are unaware of how much we actually eat. Beside main meals, we absorb a lot of calories through eating up main meals, we absorb a lot of calories through eating up process. In the beginning of the diet it is worth, at least in process. In the beginning of the diet it is worth, at least in first week, to weight consumed products to be able to first week, to weight consumed products to be able to estimate the number of portions easily. The products can be estimate the number of portions easily. The products can be weighted, or we can use the so-called „household weighted, or we can use the so-called „household measures”:measures”:

Glass 250gGlass 250gSoup spoon15gSoup spoon15gSpoon 5gSpoon 5gSlice 20g. Slice 20g.

Fast and not regular eating is the reason of gaining weight. Fast and not regular eating is the reason of gaining weight. That is why it is important to separate eating from other That is why it is important to separate eating from other activities, i.e. to not to watch TV or read during meal. We activities, i.e. to not to watch TV or read during meal. We should establish a schedule of eating regular meals 3-4 should establish a schedule of eating regular meals 3-4 times a day. We have to avoid eating up, always eat times a day. We have to avoid eating up, always eat breakfasts and limit consumption in the evening.breakfasts and limit consumption in the evening.

What you need to learn?What you need to learn? to not eat extrato not eat extra to not eat leftoversto not eat leftovers do not eat when the hunger increases, but when it decreasesdo not eat when the hunger increases, but when it decreases to not indulge yourself with foodto not indulge yourself with food

When counting calories it is important to consider the so-called When counting calories it is important to consider the so-called hidden calories, which are often neglected, and which source are f.e. hidden calories, which are often neglected, and which source are f.e. meat sauces, coffee cream, sugar etc.meat sauces, coffee cream, sugar etc.Its best to eliminate these extras from the diet.Its best to eliminate these extras from the diet.It would be a good idea to set a realistic goal and establish weekly orIt would be a good idea to set a realistic goal and establish weekly ormonthly plan of losing kilograms. To lose weight between 0.5-1 kgmonthly plan of losing kilograms. To lose weight between 0.5-1 kgper week (which is optimum rate for weight loss), it is advisable toper week (which is optimum rate for weight loss), it is advisable toeat about 600 - 1000 kcal less than is the daily requirementeat about 600 - 1000 kcal less than is the daily requirementof our body. The daily calorie requirement depends on age, gender,of our body. The daily calorie requirement depends on age, gender,body weight and physical activity.body weight and physical activity.If you want to lose about a half a kilogram a week, you canIf you want to lose about a half a kilogram a week, you cancalculate your own caloric needs based on the formula:calculate your own caloric needs based on the formula:actual body weight (kg) x 22 = daily caloric need.actual body weight (kg) x 22 = daily caloric need.Approximate daily caloric rations for people in dietingApproximate daily caloric rations for people in dietingcompared with people living a moderately active lifestyle. compared with people living a moderately active lifestyle.

CaloriesCalories

People who are slimming

Women

Men

Persons livingmoderately active lifestyle

1000 – 1200 kcal1000 – 1200 kcal

1400 – 1800 kcal

2000 – 2200 kcal2000 – 2200 kcal

2700 – 3000 kcal

What we can eat?What we can eat?

The diet should include all the necessary The diet should include all the necessary components (i.e. carbohydrates,components (i.e. carbohydrates,    proteins, fats, vitamins,    proteins, fats, vitamins,    minerals), but in a reasonably reduced    minerals), but in a reasonably reduced    quantities. Reducing the level of calories () can     quantities. Reducing the level of calories () can be achieved by reducing the amount of eatenbe achieved by reducing the amount of eaten    food and by eating low-caloric food, as the     food and by eating low-caloric food, as the large amount of low caloric food corresponds to large amount of low caloric food corresponds to small amount of highly caloric ones.small amount of highly caloric ones.

What we can't eat?What we can't eat?

Products and dishes that are prohibited:Products and dishes that are prohibited:Fat meat and meat products, fatty fish.Fat meat and meat products, fatty fish.Whole milk and its products (cream, fat cheese, Whole milk and its products (cream, fat cheese, ice creams). Sugar, and all kinds of sweetsice creams). Sugar, and all kinds of sweets(chocolate, honey, cakes), and sweetened milk, (chocolate, honey, cakes), and sweetened milk, such as jams, sweet compots, all kinds ofsuch as jams, sweet compots, all kinds ofsweetened beverages, but also beer. sweetened beverages, but also beer.

Recommended products:Recommended products:

Low caloric vegetables and fruits. Skim Low caloric vegetables and fruits. Skim milk, buttermilk, low fat cottage cheese, milk, buttermilk, low fat cottage cheese, lean fish, lean meat and meat productslean fish, lean meat and meat productsprotein from eggs. Recommendedprotein from eggs. Recommendedcomponent of the diet is fiber, whichcomponent of the diet is fiber, whichis in vegetables, fruits, bran, wholemeal is in vegetables, fruits, bran, wholemeal bread. bread.

AdviceAdvice

As part of the recommended caloric value should eat more vegetables, As part of the recommended caloric value should eat more vegetables,

fruits, and meat products and dairy choose only those low-fat.fruits, and meat products and dairy choose only those low-fat. Vegetables can be eaten without much restriction, preferably raw, using Vegetables can be eaten without much restriction, preferably raw, using

their large selection.their large selection. Please limit fat intake of food, as from 1 g of protein and carbohydrate Please limit fat intake of food, as from 1 g of protein and carbohydrate

foods are created 4 kcal, and 1 g of fat up to 9 calories, more than twice foods are created 4 kcal, and 1 g of fat up to 9 calories, more than twice as much. as much.

You should eat primarily fish and poultry without sausages, pates and You should eat primarily fish and poultry without sausages, pates and offal and limit the amount of pork and beef in the diet.offal and limit the amount of pork and beef in the diet.

Before you cook the meat should be removed from the oily bits. Before you cook the meat should be removed from the oily bits. Meat and fish should be cooked or bake in foil, completely abandoning Meat and fish should be cooked or bake in foil, completely abandoning

frying, especially with the bread crumbs.frying, especially with the bread crumbs.

It should abandon the spread butter or margarine.It should abandon the spread butter or margarine.

You can use mild spices, such as citric acid, lemon juice, dill, onion, You can use mild spices, such as citric acid, lemon juice, dill, onion, garlic, marjoram, cumin, vanilla and cinnamon.garlic, marjoram, cumin, vanilla and cinnamon.

For those who do not have hypertension or swelling, it is advisable to For those who do not have hypertension or swelling, it is advisable to drink 6-8 glasses of unsweetened fluids a day, including half should be drink 6-8 glasses of unsweetened fluids a day, including half should be water. water.

HungerHunger

Hunger is not growing inHunger is not growing ininfinity, but has an undulating course -infinity, but has an undulating course -intensified, and after some time, even withoutintensified, and after some time, even withouteat anything, reduces its strength.eat anything, reduces its strength.So when you feel hungry, do notSo when you feel hungry, do notstrive to meet immediately, thestrive to meet immediately, theWhen is the greatest, but enjoyWhen is the greatest, but enjoyglass of mineral water or wait forglass of mineral water or wait forexample, 10 minutes trying to turn away from himexample, 10 minutes trying to turn away from himout some activity. Eating afterout some activity. Eating afterreduce the severity of hunger, makes it possiblereduce the severity of hunger, makes it possiblesaturation in smaller quantities of food.saturation in smaller quantities of food.

Activities reversing hungerActivities reversing hunger

Wash your carWash your car go to the cinemago to the cinema Clean your houseClean your house GardeningGardening GymnasticsGymnastics Listen to your favourite musicListen to your favourite music SingingSinging Call your friendCall your friend read a bookread a book read magazinesread magazines watch photoswatch photos Go with your dog on a walkGo with your dog on a walk

Encouraging to eatEncouraging to eat

Friends, relatives and strangers, sometimesFriends, relatives and strangers, sometimesin good faith, may cause difficulties to thein good faith, may cause difficulties to theperson by encouraging weight loss to eat.person by encouraging weight loss to eat.Polite behavior gives better results. After fewPolite behavior gives better results. After fewpolite refusals, most people will recognizepolite refusals, most people will recognizethat their incentives are not the effect andthat their incentives are not the effect andcease incitement. If wecease incitement. If wedifficulty in saying "no", try to predictdifficulty in saying "no", try to predictsituations in which we can be encouraged tosituations in which we can be encouraged toeat. Planned the responses and prepareeat. Planned the responses and preparehow to be polite and determined.how to be polite and determined.

Food outside the homeFood outside the home

Here are 5 ways favorable Here are 5 ways favorable behavior are:behavior are:

Before leaving, planned, what Before leaving, planned, what shall we eat and that we shall we eat and that we follow.follow.

Let's eat, like salad before Let's eat, like salad before going out to not be hungry.going out to not be hungry.

Let's eat only certain foods, Let's eat only certain foods, such as new, very rarely such as new, very rarely available, and avoiding high-available, and avoiding high-calorie, such as crisps, nuts, calorie, such as crisps, nuts, crackers.crackers.

Eat very slowly, slower than Eat very slowly, slower than the others. Last let's get the others. Last let's get started and the last end.started and the last end.

If you still eat more than If you still eat more than planned, do not despair just planned, do not despair just immediately strengthen immediately strengthen physical activity and decrease physical activity and decrease the amount of calories in the the amount of calories in the coming days.coming days.

Food outside the home forweight loss in peopleis a difficult situation.Particularly problematicbecome holy, acceptable andspecial occasions becauseto many temptations, the viewgood food and peopleeating and exertedpressures such as trysome of that. One of thefrequent errors in suchcases, it is promisingyou do not eatanything. Then eitherfeel guilty when somethingeat or suffer fromDue to non-eating.

Rules:Rules:

1.1. Meals may contain fruits and vegetables, milk, Meals may contain fruits and vegetables, milk, meat, fish. Food will be better - you will provide the meat, fish. Food will be better - you will provide the body with all the necessary components. body with all the necessary components.

2.2. Try to eat slowly; stop eating when feeling little Try to eat slowly; stop eating when feeling little unsatisfied. Eat from the small plates. In this way unsatisfied. Eat from the small plates. In this way you will get an impression that portions are greater. you will get an impression that portions are greater.

3.3. Eat regularly 3 - 5 meals a day. Eat regularly 3 - 5 meals a day.

4.4. Nothing helps you more in achieving dream figure Nothing helps you more in achieving dream figure like like physical activityphysical activity: swimming, aerobics or yoga. : swimming, aerobics or yoga.

5.5. Try to limit the number of calories consumed daily.Try to limit the number of calories consumed daily.

Exemplary menuExemplary menuFor breakfast For breakfast corn flakes, oats or muesli with low fat milk or a small corn flakes, oats or muesli with low fat milk or a small

amount of bread (1 slice) that one can choose from a amount of bread (1 slice) that one can choose from a variety of species, such as wholemeal, grainy, biscuits or variety of species, such as wholemeal, grainy, biscuits or crackers with fat-free cottage cheese, coffee with milk or crackers with fat-free cottage cheese, coffee with milk or tea without sugar. tea without sugar.

For lunch For lunch bread, kefir or yoghurt, fruit. bread, kefir or yoghurt, fruit.

For dinner For dinner may consist of soup, provided that it is a clear broth with may consist of soup, provided that it is a clear broth with

vegetable fat, cream and flour. Second course dishes with vegetable fat, cream and flour. Second course dishes with lean meat, poultry or fish, with plenty of vegetables, the lean meat, poultry or fish, with plenty of vegetables, the best salads.best salads.

For tea For tea best salad vegetables or fruit, jelly or apple sauce. best salad vegetables or fruit, jelly or apple sauce.

For SupperFor Supper food can be hot, for example fish with vegetables or salad, food can be hot, for example fish with vegetables or salad,

an omelet with spinach, or a small amount of bread (1 an omelet with spinach, or a small amount of bread (1 slice) with cottage cheese, or lean ham.slice) with cottage cheese, or lean ham.

Calories value of mealsCalories value of meals

Breakfast 200 kcalBreakfast 200 kcal Lunch 150 kcalLunch 150 kcal Dinner 350 kcal Dinner 350 kcal Tea 100 kcal Tea 100 kcal Supper 200 kcalSupper 200 kcal

BibliographyBibliography

http://diety.sekrety-urody.net www.odchudzanie.org.pl www.wikipedia.pl