organize a diet

How to organize a diet

Most people, who want to lose weight, normalize the functioning of the gastrointestinal tract or the metabolism of carbohydrates begins to look for different diets. Having found the strictest one, they begin to follow this diet and soon begin to overeat again, returning to their usual way of eating. Thus, health, money and time are wasted. In that case, should such diets be followed at all?

Any diet has its own nutritional regime. Thanks to this, it will be much easier to adhere to a new way of eating. You can even do it yourself.

You need to start with motivation: why will you do it? For example, you want to lose weight, or get rid of bloating, or take less sugar-lowering pills. For example, motivation will help in situations when a person, passing by a fast food establishment, wants to eat something from their menu. After you have determined your motivation, you should make a clear meal plan.

Meal plan. What it is?

Meal plan is a schedule according to which you need to eat. You should definitely start making such a plan with breakfast. Breakfast is the main meal, which is why it must be balanced and rich in nutrients. The best option for breakfast is porridge. And oatmeal is considered the most useful.

The next meal is the “second breakfast”. It is optional. If you want to have a snack between breakfast and lunch, it is best to do it between 10:00 and 12:00. 1-2 pieces of fruit or vegetables are best for this snack. A small portion of salad is also suitable.

The second most important meal is lunch. You need to eat so that you are energetic and productive for the second half of the day. An ideal option for lunch is chicken broth.

The next meal is dinner. It is best to eat pasta or potatoes, a salad and some lean meat/fish dish. Dinner should be smaller than breakfast – 50-100 g of potatoes, a portion of protein and salad will be quite enough.

Another meal can be before bedtime. Remember, it should be two to three hours before bedtime. It is best to drink a glass of yogurt or milk and not eat anything else.

So you can have 5 meals a day. If you want to lose weight, you should also try to gradually reduce portions.


Eat more vegetables (add them to salads, meat dishes, rice), but do not overdo it. You don’t need to eat only salads and become a vegetarian. Also, do not add mayonnaise, sunflower oil or ketchup to salads. These products contain a large amount of fat (especially mayonnaise) and all the benefits of such a salad will disappear.

Drink more water. It promotes the excretion of various toxins and other harmful substances from the body.

Exclude from your diet fried, flour (except whole grain bread), semi-finished products, and products of the fast food industry. There is no benefit from these products.

In some cases, in addition to following a healthy diet and meal plan, it is necessary to take medication. For example, you will get rid of bloating faster if you take Creon for problems with the pancreas (for example, chronic pancreatitis) or Colofac for irritable bowel syndrome.