Proper nutrition: a diet from budget products

 How to lose weight without harm to health and wallet.


  • What is proper nutrition
  • Proper nutrition rules
  • What products should be discarded
  • Proper nutrition - food list
  • Spices and nutrition

If excess weight causes inconvenience, shortness of breath appears, cellulite becomes noticeable, blood pressure jumps, and in general, you do not feel very well, then it's time to think about your lifestyle. Moreover, it is about time to take off your winter clothes. And the kilograms gained in winter will not only hurt your health but also make you feel embarrassed. 

What is proper nutrition?

Sport is just one of the points for losing weight and improving body condition. The second is giving up bad habits, and the third is proper nutrition (PP). This is not a diet, not hunger pangs or depriving yourself of the joys of sweets. This is a new way of life that you can easily get used to. It will not only help you get rid of excessive body fat but also improve your health.

But before switching to a new lifestyle, be sure to consult your doctor!

Proper nutrition: diet for weight loss

To start eating healthy foods, you need to know a few simple rules.

  • You need to eat several times a day in small portions, but not through force (for example - at 7 am - breakfast, at 10 - a snack, at 13 - lunch, at 16 - a snack, at 19 - dinner).
  • One meal should be about the size of your handful.
  • Food should be composed of proteins, fats, and carbohydrates.
  • It is advisable to consume fibrous foods.
  • Clean water should be drunk at least 1.5 - 2 liters per day.
  • Try not to eat foods with strong heat treatment.
  • Meals should be done at the same time.
  • Do not eat 2-3 hours before bedtime.
  • Breakfast should be 30-35% of the total daily calorie intake, snack - about 5%. Lunch - 30%, afternoon tea from 5-10%, dinner - up to 20%.
  • It is better to bake, stew, or cook food, avoiding the use of fat when cooking, or at least keeping its amount to a minimum.
  • Vegetables and fruits should be in the diet of 30%.
  • You need to sleep 8-10 hours a day and go to bed no later than 23:00 (if you work according to a standard schedule).

It is necessary to completely abandon or minimize the use of:

  • canned food,
  • salt,
  • Sahara,
  • sauces and mayonnaise,
  • smoked meats, sausages, and other semi-finished products,
  • fried foods,
  • sweet soda
  • sweets and flour (good, now there are a lot of PP snacks).

The best foods with proper nutrition are:

  • Saltwater fish and seafood. These are easy-to-digest foods rich in protein and Omega-3, 6, 9. To save money, you can take frozen fish.
  • Eggs. It is better not to consume more than 6 pieces per week.
  • Beans. They are rich in vegetable protein and satisfy hunger well. The cheapest are peas, chickpeas, and lentils.
  • Whole grains - This can be bread, pasta, and whole wheat flour.
  • Milk products. These are cottage cheese, milk, kefir, cheeses. In moderation.
  • Cereals (but do not take semolina, ordinary polished rice, corn grits, and instant porridge). It is better to give preference to buckwheat, bulgur, brown rice, oatmeal. 
  • Vegetables, fruits, and berries. But remember that fruits and berries are high in fructose, so they are high in calories. Do not overly lean on them. You can save money if you buy them frozen or harvest them yourself in season.
  • Nuts and dried fruits. They are healthy, but high in calories.
  • Meat. The best options are veal, turkey, rabbit, and chicken (fillet). The latter is the least expensive thing you can buy in stores.

Anita Lutsenko, fitness trainer and host of the show "Zvazheni and Happy", advised light breakfasts, which she loves herself.

- TOP-5 of my breakfasts. 1. Oatmeal, tuna, avocado, egg. 2. Scrambled eggs, onions and tomatoes, arugula, bread, cheese. 3. Cheesecakes with sour cream. 4. Avocado, toast, and egg. 5. Lazy oatmeal with chia, cherries, and chocolate, -wrote she's on Instagram.


With proper nutrition, you can use any spices that do not contain harmful additives, flavor enhancers, and so on. Some of them, by the way, can even help in losing weight and improve metabolism. It:

  • dill,
  • black pepper,
  • hot peppers,
  • basil,
  • paprika,
  • caraway,
  • oregano,
  • ginger.

You should be careful with peppers - they can increase your appetite.

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