Proper nutrition – Is this for life or will I lose weight and then I can return to my usual way of life? I don't like sports, maybe one diet will be enough to become a fit girl? I’ll sit on kefir for one day, and all my toxins will evaporate in 2 weeks of Turkey. Every girl at least once in her life, but visited these and many other thoughts.
Endocrinologist, nutritionist Masha Efrosinina, Natalia Mogilevskaya and other Ukrainian celebrities, author of the book “Eat. Drink. Lose weight» Natalia Samoylenko told estet-portal.com about the basics of a healthy lifestyle and shared her golden rules of proper nutrition.
Tips for summer nutrition: how to "correctly" eat fruits
N.S.: In summer, you need to choose products that correspond to this period of time, that is, – these are greens, vegetables, berries and, of course, fruits. It is plant foods that should make up 80% of the total amount of food you eat per day. The remaining 20% of your diet – a small amount of nuts, healthy fats, including oils, also proteins, including fish and seafood. As for meat, you can refuse it in the summer.
Follow our page on Instagram!
About fruits. This food is definitely healthy, with tons of vitamins, minerals, antioxidants and fiber. But, like any medicine, fruits have their own indications, contraindications and dosage. Safe dosage – 300-350gr. It is advisable to eat fruits in the morning, because after all – this is fructose, these are carbohydrates that have an effect on insulin, so in the afternoon, such effects from fruit consumption are not desirable. xxxx>
Is it necessary to arrange fasting days: are they really so necessary
N.S. You can arrange. I can’t say that this is, directly, an obligatory and necessary condition for a healthy diet. Unloading is good after any "zigzags" in our lives: health problems or vacations, or when you need to get in shape quickly.
are useful from the point of view of the cleansing function of the body. Especially if the unloading is built on vegetables, herbs and berries. With such a component of the menu, fasting days give good satiety on the one hand, and on the other – have a wonderful detox effect. 
Kefir unloading
We (the nutritionists of our clinic, - editor's note) do not use this kind of unloading. In extreme cases, it can be a mixed type of unloading. We practice lymphatic drainage fasting days, when carbohydrate and protein intakes alternate. For carbohydrates, we take seasonal berries, for example, for protein, we take seasonal products.
Golden Rules of Proper Nutrition
N.S.
It's very easy and simple.
Personally, I adhere to the rule that everything is possible for everyone, you just need to learn how to competently "use" food. It should be understood that there are reasonable dosages in food and, in principle, any food can be included in your diet if you follow a competent distribution.
Basics of a healthy lifestyle: what is most important
N.S.
It's hard to find a moment that isn't important.
Everything matters:
how much we sleep and how we sleep, how actively we play sports, whether we know how to relax, how positively we look at the world around us, our social environment also greatly affects our health and, among other things, the choice of products. Interestingly, even education influences our food choices. There is one interesting study that was conducted with the participation of several thousand people. It showed that the higher our level of education, the higher our position on the social ladder, the more correct our choice of products, and we will consume less sweets, rely on light carbohydrates – it will simply be of little interest to us as an edible "pleasure". We will rely on, say, food with complex taste characteristics.<It's like listening to jazz and getting into art – you need to be able to develop your organ of taste.
Body positivity
Without bending the stick – it has a right to be. But interest in bodily forms should not be central to our lives. After all, the world is much more diverse, more interesting and has many facets.
Nervosa bulimia: excessive love of food or illness
You need to be able to accept yourself, love, take care of your body not only as a set of organs but also as a temple for the soul.
Sports
Dream Body – it's always a team effort.
It is very important to observe
food rules and water balance in the body. And among all this, sport plays an important role, both from an emotional point of view, and for maintaining physical tone, cardiovascular health, muscle corset (acquiring relief as a result of playing sports).
Exercises for the buttocks at home
You need to go in for sports, firstly, regularly, and secondly, to enjoy it – these are the two main rules.
Find a sport you like. For someone it can be dancing, yoga, for someone – swimming, it can even be just daily walking. I advise where possible, go up on foot, not by elevator, just always look for an opportunity for any physical activity.
Research suggests that intense training twice a week for two hours does not have the same positive impact as regular 30-minute daily physical activity.
Sport must certainly be a component as the basis of a healthy lifestyle. This is how you every morning, whether you like it or not, brush your teeth and wash your face, in the same way, sports should be “on the machine”; in your life.
Add a comment