What are the best foods for people with irritable bowel syndrome (IBS)? What should they avoid? Get the answers to manage IBS symptoms and improve gut health.

Managing IBS with Nutrition and Lifestyle Strategies

Individuals with irritable bowel syndrome (IBS) can use nutrition and lifestyle strategies to help control and manage gut symptoms, improve quality of life, and optimize digestive health. It is common for people with IBS to experience gut symptoms after eating certain kinds of foods, and what may trigger symptoms in one person may not trigger symptoms in someone else. There are general strategies that can help everyone with IBS, and yet what works best for you will require an individualized approach.

The Role of a Registered Dietitian

Food is a powerful tool to have in your toolbox, and a registered dietitian can help guide and support you in creating a long-term strategy and plan that works for you and your lifestyle. This could include helping to foster a positive relationship with food, increasing confidence when making food choices at home and when out, encouraging nourishing foods that won’t worsen gut symptoms, preventing unnecessary food restrictions, and managing potential food fears.

Mealtime Tips for IBS

Enjoy meals at regular times, chew well, and eat slowly. You may find it easier to digest and tolerate smaller portions of food vs. larger portions. Drink at least 8 cups (2 L) of fluid per day (e.g., water, herbal tea, broth) to stay hydrated.

Identifying Food Triggers with the Low FODMAP Diet

Try a short-term low FODMAP diet to help identify specific food triggers. FODMAPs are a group of specific carbohydrates that might trigger gut symptoms. High FODMAP foods include apples, onion, garlic, wheat, lactose, and sugar alcohols. Space fruit intake apart by 2-3 hours and stick to no more than one fruit portion per meal or snack.

Choosing IBS-Friendly Foods

Choose cooked vegetables more often than raw, as cooked vegetables are easier to digest. Choose easier-to-digest proteins, such as eggs, chicken, turkey, fish, extra-firm tofu, and plain lactose-free greek yogurt. Lower-fat cooking methods, such as baking, roasting, steaming, boiling, and sautéing, can also help you avoid uncomfortable symptoms.

Fiber and Probiotics for IBS

Consider adding in certain types of fiber if you are constipated, such as flaxseeds, oats, inulin, or psyllium. Avoid wheat bran and prunes, which are highly fermentable fibers that can trigger symptoms such as gas and abdominal pain. You may also want to try a short-term trial of a daily probiotic for at least one month and monitor your symptoms.

Foods to Limit with IBS

Limit gas-producing vegetables and legumes, such as broccoli, cauliflower, cabbage, brussels sprouts, chickpeas, lentils, and black beans, if they trigger symptoms for you. Limit coffee and strong caffeinated teas (black, green) to no more than 3 cups per day. Limit alcohol, carbonated drinks, spicy foods, and deep fried, greasy foods (e.g., French fries, pizza, hamburgers, tempura). Limit sugar alcohols and artificial sweeteners, such as sorbitol, mannitol, xylitol, maltitol, and erythritol, especially if you are experiencing diarrhea.

Ruling Out Other Conditions

Rule out gluten intolerance and celiac disease. It is possible for people to experience an intolerance to the carbohydrates in wheat (FODMAP) instead of the protein in wheat (gluten), which may be one reason why many people with suspected gluten intolerance tolerate 100% sourdough wheat bread (low FODMAP), but not regular wheat bread.

The Importance of Physical Activity and Stress Management

Enjoy regular physical activity. This can help to reduce gas, bloating, stress, and anxiety, all of which can trigger gut symptoms. Manage stress and anxiety as well, as the brain-gut connection is very strong and well researched. Strategies to reduce stress could include walking in nature, listening to calm music, taking a nap, cooking, meditation, tai chi, yoga, writing, reading, massages, therapy, or anything else that you find helps you to relax.

Remember, what works best for managing your IBS will require an individualized approach. Work closely with a registered dietitian to create a plan that helps you control your symptoms, improve your quality of life, and optimize your digestive health.

IBS Diet: The Foods You Can Eat

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IBS Diet: The Foods You Can EatGIS2022-08-09T08:53:56-07:00

Individuals with irritable bowel syndrome (IBS) can use nutrition and lifestyle strategies to help control and manage gut symptoms, improve quality of life, and optimize digestive health. It is common for people with IBS to experience gut symptoms after eating certain kinds of foods, and what may trigger symptoms in one person may not trigger symptoms in someone else. There are general strategies that can help everyone with IBS, and yet what works best for you will require an individualized approach.

Food is a powerful tool to have in your toolbox, and a registered dietitian can help guide and support you in creating a long-term strategy and plan that works for you and your lifestyle. This could include helping to foster a positive relationship with food, increasing confidence when making food choices at home and when out, encouraging nourishing foods that won’t worsen gut symptoms, preventing unnecessary food restrictions, and managing potential food fears.

1. Enjoy meals at regular times, chew well, and eat slowly. You may find it easier to digest and tolerate smaller portions of food vs. larger portions.
2. Drink at least 8 cups (2 L) of fluid per day (e.g., water, herbal tea, broth) to stay hydrated.
3. Try a short-term low FODMAP diet to help identify specific food triggers. FODMAPs are a group of specific carbohydrates that might trigger gut symptoms. High FODMAP foods include apples, onion, garlic, wheat, lactose, and sugar alcohols.
4. Space fruit intake apart by 2-3 hours and stick to no more than one fruit portion per meal or snack.
5. Choose cooked vegetables more often than raw, as cooked vegetables are easier to digest.
6. Choose easier-to-digest proteins, such as eggs, chicken, turkey, fish, extra-firm tofu, and plain lactose-free greek yogurt. Lower-fat cooking methods, such as baking, roasting, steaming, boiling, and sautéing, can also help you avoid uncomfortable symptoms.
7. Consider adding in certain types of fibre if you are constipated, such as flaxseeds, oats, inulin, or psyllium. Avoid wheat bran and prunes, which are highly fermentable fibres that can trigger symptoms such as gas and abdominal pain.
8. Limit gas-producing vegetables and legumes, such as broccoli, cauliflower, cabbage, brussels sprouts, chickpeas, lentils, and black beans, if they trigger symptoms for you.
9. Limit coffee and strong caffeinated teas (black, green) to no more than 3 cups per day.
10. Limit alcohol, carbonated drinks, spicy foods, and deep fried, greasy foods (e.g., French fries, pizza, hamburgers, tempura).
11. Limit sugar alcohols and artificial sweeteners, such as sorbitol, mannitol, xylitol, maltitol, and erythritol, especially if you are experiencing diarrhea. Some foods naturally contain these, such as prunes, cauliflower, and mushrooms, (except oyster mushrooms) as well as sugar-free candies and gums.
12. Consider a short-term trial of a daily probiotic for at least one month and monitor symptoms. Check out probioticchart.ca for a list of evidence-based probiotics in Canada. Ask your doctor, pharmacist, and/or registered dietitian if there are any reasons why you shouldn’t be taking a probiotic (e.g., immunocompromised).
13. Rule out gluten intolerance and celiac disease. It is possible for people to experience an intolerance to the carbohydrates in wheat (FODMAP) instead of the protein in wheat (gluten), which may be one reason why many people with suspected gluten intolerance tolerate 100% sourdough wheat bread (low FODMAP), but not regular wheat bread.
14. Enjoy regular physical activity. This can help to reduce gas, bloating, stress, and anxiety, all of which can trigger gut symptoms. Talk to your doctor, kinesiologist, and/or physiotherapist about which level of physical activity is right for you.
15. Manage stress and anxiety: The brain-gut connection is very strong and well researched. You may notice worsened gut symptoms during times of increased stress and anxiety, which is a common response. Strategies to reduce stress could include walking in nature, listening to calm music, taking a nap, cooking, meditation, tai chi, yoga, writing, reading, massages, therapy, or anything else that you find helps you to relax. Some people may also want to seek out counselling from a professional and explore psychological therapies such as biofeedback, cognitive behavioral therapy (CBT), and gut-directed hypnotherapy.

Anne-Marie Stelluti, RD. Anne-Marie Stelluti is a registered dietitian and business owner of Modern Gut Health, a private practice with special focus in digestive health nutrition.

Photo: Daria Shevtsova from Pexels.com

References:

UpToDate®. Treatment of irritable bowel syndrome in adults. Available at https://www.uptodate.com. Accessed 2022-03-13.
PEN®. Gastrointestinal System – Irritable Bowel Syndrome. Available at https://www.pennutrition.com. Accessed 2022-03-13.
Irritable bowel syndrome in adults: diagnosis and management. Available at https://www.guidelines.co.uk/gastrointestinal/nice-ibs-guideline/252594.article. Accessed 2022-03-13.

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Easy Low FODMAP Recipes for IBS

IBS friendly recipes may avoid ingredients that are high FODMAP. These are a form of carbohydrate that can trigger symptoms in some people.

People with IBS may be advised to make modifications to their diet to help with their symptoms.

Many people with IBS experience symptoms related to eating certain foods, so an elimination diet is one way to help with these symptoms.

An elimination diet involves removing numerous foods from the diet before reintroducing them back in to determine whether they cause symptoms.

The low FODMAP diet is the most widely studied elimination diet for IBS.

Learn more about the low FODMAP diet, as well as some IBS-friendly recipes to try.

FODMAPs are a type of short-chain carbohydrates that are poorly absorbed during the digestion process. This is because these types of sugars are highly fermentable and undergo a chemical change in the gastrointestinal system.

FODMAPs stand for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Mono-saccharides
• Polyols

During digestion, these types of carbohydrates are not well absorbed. Once they reach the large intestine, bacteria causes these sugars to ferment, and they turn into chemicals and gas.

This can cause symptoms like:

• bloating
• cramping
• distension
• changes in bowel habits

Foods that are high FODMAP include but are not limited to:

• apples
• wheat
• watermelon
• pear
• garlic
• cauliflower
• onion
• milk
• ice cream
• the majority of beans and legumes

A low FODMAP diet involves an elimination phase, a reintroduction phase, and a personalization phase.

During phase one all FODMAPs are removed from the diet. In the reintroduction phase, groups of FODMAPs are added back in one at a time to check if any symptoms occur. Once this is determined, a personalized low FODMAP plan is developed that excludes foods (or quantitates of food) that cause symptoms while allowing for other foods.

This is not a cure for IBS, but can help with symptoms.

Below are some recipes to try that are IBS-friendly and delicious!

Imagine a pancake, crepe, and fluffy angel cake all had a baby.

They would make this Dutch baby — a delightful, easy-to-make breakfast treat. This gluten-free version is made with oat flour, so you’ll stay full at least until lunch.

Substitute with lactose-free milk or a dairy alternative such as almond, oat, or rice milk for the 2/3 cup whole milk in the recipe.

Get the recipe!

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Blueberries are fully back in season, which means one thing: muffins. These moist muffins require only seven ingredients, and they come together in less than an hour.

Get the recipe!

Probiotics are an important part of healthy digestion, especially for people with IBS. Add some good bugs to your diet with this vegan coconut yogurt.

Get the recipe!

Forget the sad instant packets and lumpy oatmeal. Wake up to a hot, ready-to-go breakfast with this slow cooker berry quinoa.

Spring berries add a burst of color and flavor to this nutritious breakfast. Make a large batch and save the rest in the fridge so you can eat breakfast all week without lifting a finger.

Get the recipe!

Most store-bought gluten-free wraps are less flexible than the cardboard they’re packed with. Make your own soft wrap that won’t break the moment you try to bend it.

This recipe uses tapioca flour to get the perfect texture, plus a touch of low FODMAP cheese for flavor. Substitute lactose-free milk if necessary.

Get the recipe!

Homemade sushi is time-consuming and taxing. Get all of the flavors without any of the rolling disasters.

If you stick to a strict low FODMAP diet, substitute tamari or coconut aminos for the soy sauce and use garlic-free chili sauce.

Get the recipe!

Light up your tongue (and sinuses) with this crunchy snack. Seaweed is full of healthy vitamins and minerals, and these nori crisps will cost you a fraction of the individual snack packs.

Get the recipe!

You won’t be able to tell that this dip is gluten-free. Fresh basil, olive oil, and pine nuts combine to make an incredible dip. You can also spread the dip on a sandwich, wrap, or meat to bump up the flavor.

Get the recipe!

Condiments and other flavor enhancers can be a huge challenge on a low FODMAP diet. These Vietnamese pickles make a great IBS-friendly topping that will add flavor (and healthy probiotics) to your plate.

Get the recipe!

Every day is a good day for a dinner roll, but these herbed rolls are perfect for spring.

The light and airy dough is made with fresh rosemary, sage, and thyme to add bursts of flavor. Even better, your dinner companions will never know they’re gluten-free.

For a low FODMAP alternative, substitute oat, coconut, almond, or rice milk for the whole milk in the recipe.

Get the recipe!

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Rich and creamy pasta doesn’t have to be a thing of the past. This decadent recipe is surprisingly healthy and IBS-friendly.

Made with roasted red pepper, tomato, and garlic-infused olive oil this is a low FODMAP bowl of deliciousness and can be made with the pasta of your choice.

Get the recipe!

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A delicious chilli con carne that is IBS-friendly? Yes, please! All you need is one pot, 30 minutes, and some simple ingredients.

Get the recipe!

Ditch the greasy, high-FODMAP takeout! This rice noodle stir-fry is just as comforting as its boxed counterpart, and you won’t feel terrible the next day.

Get the recipe!

Good barbecue is all about the rub. Mix your own secret blend that won’t rub you the wrong way.

This recipe uses smoked sweet paprika, peppercorns, and espresso coffee. Substitute decaf espresso beans if your system is especially sensitive to caffeine.

Get the recipe!

Easier than pie, these personal galettes are heaven. The flaky, buttery crust is the perfect combination with the tart berries. Dessert doesn’t get much better than this.

Get the recipe!

This flourless chocolate cake manages to be rich without being too heavy. Egg whites add a nice texture and airiness to the cake while preserving the melt-in-your-mouth perfection.

Get the recipe!

This coconut milk ice cream is easy on the stomach and wonderfully creamy. Even better, the leftovers store well in the freezer.

Get the recipe!

You can’t celebrate spring without lemons — or lemon bars. These tart bars are made with a buttery shortbread crust and a simple baked custard. Be warned, they disappear fast.

Get the recipe!

If you’re in one of the lucky climates that get fresh raspberries in spring, these little chocolates are perfect for a healthy after-dinner treat or to give as gifts (for Mother’s Day, maybe?).

They’re similar to chocolate-covered strawberries, except the chocolate fully wraps the raspberries and is a bit denser, so you get more chocolatey goodness per bite.

Get the recipe!

Following a low FODMAP diet can seem overwhelming at first, but it doesn’t have to be. Working with a registered dietician who is familiar with a low FODMAP diet is a great starting point. They will be able to help guide you in identifying foods that might trigger your symptoms, as well as coming up with delicious meals for you to prepare and enjoy.

20 Nutritious, Low-Calorie Foods

These foods will help you stay fuller for a long time without damaging your figure.

Tags:

Evergreen

Healthy eating does not mean that you have to eat tasteless food and feel hungry all the time. There are many products that are ideal for healthy lifestyle adherents: they are tasty, low-calorie, nutritious, and contain many useful substances.

Satiety is very important for losing weight and maintaining the desired weight, because it directly affects when we want to eat again and how much we eat at the next meal.

We’ve rounded up 20 easy-to-find foods that make you feel full and keep you feeling full longer.

Signs of a satisfying meal

There are three key signs of a low-calorie but satisfying meal. By answering three simple questions about a product, you will understand if it fits this criterion.

ADVERTISING – CONTINUED BELOW

How much water is in the product? Water has a zero calorie content, so by eating foods high in water, you are full without getting extra calories.

How much fiber is in the product? Fiber is bulky, takes up a lot of space in the stomach and slows down the digestive process. Eating fiber reduces the likelihood of overeating and keeps you feeling full longer.

How much protein is in the product? Even a small amount of protein food can be satiated for a long time. This is due to the fact that the protein effectively reduces the level of ghrelin, the hunger hormone.

So, if the product contains water, fiber and protein and is low in calories, bingo! – it meets all your requirements.

20 filling and low-calorie foods

Apples

Apples are high in dietary fiber, which is why they are on this list. An apple slice with almond butter is a great snack that contains both the fiber from the apple itself and the protein and healthy fats from the butter.

Rucola and spinach

Arugula and spinach are usually used as the base for salad – you can eat it as much as you like without damage to the figure. These greens contain both fiber, and water, and vegetable protein, as well as calcium, magnesium, vitamins K and C, and folic acid.

Beans

Beans are high in fiber and low in fat and calories, making them a very filling and healthy food. Beans slow down the digestion process due to their high dietary fiber content and help maintain optimal blood sugar levels. In addition, it is an excellent source of folic acid, iron, magnesium and potassium.

Berries

Raspberries, blueberries, blackberries, and strawberries are great choices for those looking for low-calorie, high-satiation berries. They are high in water and fiber, but low in sugar—less than many fruits. Berries are rich in vitamins, nutrients, antioxidants and have anti-inflammatory properties.

Broccoli

No wonder parents are constantly trying to feed their children broccoli – this type of cabbage is very high in fiber and low in calories. This is a storehouse of useful substances: there are vitamins A, C, E, K, iron, calcium, potassium, magnesium, selenium and folic acid. It is also believed that broccoli helps fight cancer cells – a real superfood.

Cucumber, celery and carrots

Water, dietary fiber, vitamins A, C and K, potassium – you get all this by adding cucumbers, celery and carrots to your diet. And if you eat them with good hummus or guacamole, then supplement this set with healthy fats and protein.

Eggs

Eggs are a great breakfast because they are high in protein and quite low in calories. Studies show that those who eat a high-protein breakfast are less likely to feel hungry during the day because their levels of the hormone ghrelin are reduced. In addition, eggs contain vitamins B, A, D, E, K, and it is also one of the richest sources of choline – a key substance for cell growth, brain function and bone health.

Oily fish

Fatty fish such as salmon, tuna, cod, halibut are an excellent low-calorie source of protein. Plus, they are high in omega-3 fatty acids, which fight inflammation, support the cardiovascular system, brain and eye health. Oily fish ranks second on the Food Satiety Index, making it an ideal food for weight watchers.

Grapes

Delicious and easy to snack on, grapes are also a great source of vitamins C and K and powerful antioxidants. Like many berries, grapes contain anthocyanins (dark-colored pigments in the skin of the fruit), which have anti-inflammatory properties. According to the satiety index, this fruit is quite a bit inferior to apples and oranges.

Greek Yogurt

Rich in probiotics and higher in protein than regular yogurt, Greek yogurt should make a firm home in your refrigerator. Of course, it is better to choose its natural version without added sugar and flavorings. If you want a brighter taste, add honey and berries there.

Oranges

Oranges are high in vitamin C and are a good source of potassium. They contain a lot of water and fiber, which is why these citrus fruits saturate quite quickly and for a long time. Orange actually ranked first among the most satisfying fruits, ranking fourth out of 38 foods tested in the Satiety Index ranking.

Popcorn

Popcorn may not be the most nutritious food on this list, but it can be a satisfying, low-calorie snack. Whether you make it yourself or buy it packaged, keep an eye on the amount of oil, sugar, and salt in the finished product. Better, of course, to do without them. Well, you should not get carried away and eat too much of this snack.

Potato

You may be surprised to see this product on our list, but judge for yourself: 140 grams of baked potatoes contain only 100 kcal – and in addition to them, and potassium, and vitamin C, and fiber, and even a little squirrel. Boiled potatoes rank #1 on satiety index (and they’re also delicious), making them the best, and far from the most high-calorie, food to keep you full.

Quinoa

Iron, magnesium, phosphorus, potassium, zinc – all these useful minerals can be found in quinoa. Quinoa is quite high in protein, so this grain is especially good for vegans. 100 grams of cooked quinoa contains just over 100 calories. Try using it as a protein base for salads – it’s also very tasty.

Raw oats

Here is another champion product in terms of satiety combined with a low calorie content. Oatmeal is high in fiber, antioxidants, nutrients, and protein. Oats also contain a special type of soluble fiber – beta-glucan, which slows down the digestion process, suppresses appetite and prolongs the feeling of satiety. Oatmeal with berries is a simple but healthy breakfast that will give you strength for a long time.

Whole grains

Whole grains are a staple in many healthy eating programs, and for good reason. It is an excellent source of low-calorie fiber and protein, which in turn help us feel full longer. The key is to use whole grains rather than processed grains to get fiber and nutrients while keeping your calorie levels low.

Wild rice

Wild rice contains a lot of dietary fiber, and there are only 100 kcal per 100 g of cooked product. Substitute it for white rice in any recipes and get healthier and more nutritious meals.

As you can see, it is quite possible to maintain a healthy weight and still eat tasty and satisfying. As you track the calorie content of your food, don’t forget to evaluate the amount of fiber, water, and protein in your foods along the way. This will help you reduce your calorie intake while keeping your diet healthy and nutritious.

Proper nutrition: 10 working secrets of PP

January 13, 2023

208 689

Proper nutrition (PP) is one of those habits that allow us to maintain our own health, maintain a normal weight and be cheerful every day. By following our advice, you can easily give up harmful products and completely switch to PP.

Content of article

What you need to know about PP?

The habit of eating right is not developed in one day. This causes some difficulties, because from the first days you need to take into account the principles of PP:

• prepare a varied daily menu;
• balance the diet according to the composition of BJU;
• calculate the calorie content of products;
• stick to the diet.

Keeping a food diary makes it easier to manage your meals. It is worth noting that you do not need to count calories or strictly follow BJU if you are not trying to lose weight. But more on that below.

It is recommended to keep a food diary every day for the first time. Here you write:

• all information about the food: how it was prepared, how much and when it was eaten;
• the body’s reaction to what was eaten: edema appeared, bloating bothered, sleep was disturbed, appetite increased, felt drowsy, etc.
• emotional background, why they ate – they were hungry or upset, they ate out of boredom, etc.

With the help of a diary, you can keep track of which foods make you feel comfortable and which do not. It also allows you to see patterns and patterns in nutrition. Try not to scold yourself and do not evaluate the diary in terms of “good or bad.” A food diary is primarily an analysis tool, and not another reason to scold yourself.

10 useful tips for PC

Replace simple (fast) carbohydrates with complex (slow)

One of the indirect causes of weight gain is the abundance of simple carbohydrates in food. These are various sugar-containing desserts, chocolate with a low cocoa content, cappuccino, etc. Such products contain a lot of calories, but saturate worse than complex carbohydrates. Accordingly, they want to easily exceed the daily calorie content – it is an excess of calories that leads to weight gain.

Read more about slow carbohydrates in the article:

What are slow carbohydrates and where are they found

To lose weight and maintain your health, you need to increase the amount of complex carbohydrates in your diet. Cereals, fresh fruits, vegetables and durum wheat pasta have enough energy to perform even complex mental work.

But even when using complex carbohydrates, we do not forget about the total calorie content of the daily diet.

Making a balanced diet

Breakfast, lunch and dinner are the main meals. Try to keep them as balanced as possible in BJU. Be sure to include plenty of vegetables, dietary protein, and complex carbohydrates on your menu. Such a diet will allow you to avoid switching to harmful foods.

Learn to cook simply

The more complex the dish, the more calories it contains. It is important for you to learn how to cook simple dishes so that you can serve a delicious and healthy dinner, breakfast or lunch within 10-15 minutes. Especially the ability to cook quickly and simply saves you from overeating in those moments when you are attacked by severe hunger.

We provide a healthy snack

During the day, we snack on the foods that are in sight. Keep fruits, nuts, dried fruits or anything that is easy and quick to prepare in front of you. Try to keep chocolates and other sweets out of sight and aim to buy as few of them as possible. By helping yourself in this way, you will facilitate your transition to proper nutrition.

We don’t starve

Until now, there is a myth that hunger helps to lose weight. When you’re hungry, your metabolism slows down, which can lead to weight gain even on low-calorie foods.

Forget about food for no reason

Do not eat out of boredom, for company, just to taste, or because it is necessary. Normally, you should feel hungry before eating, and after eating, you should not feel heaviness in your stomach and remorse that you ate once again just like that, although you were not hungry.

Stop eating on the go

Uncontrolled snacking can nullify all your efforts to switch to proper nutrition and lose weight. Indeed, on a subconscious level, we do not perceive a snack as a complete meal, and therefore do not count calories. And they don’t go anywhere.

We drink plenty of pure water

When the temperature changes, our body experiences discomfort. We are sometimes hot, sometimes cold, sometimes we sweat, sometimes our throat dries up, sometimes we want to warm up. The body needs dopamine. The easiest way to get them is with carbohydrate drinks – coffee, tea, sweet soda. When experiencing such discomfort, drink 1-2 glasses of clean water. You will feel relief almost immediately. You will no longer be thirsty, and the need for a cup of coffee with cream and sugar will disappear by itself.

We don’t eat before going to bed

Before going to bed, you should not be so full that you feel heaviness, but you should not feel hungry either. Pleasant lightness is the ideal state for healthy sleep.

Unloading the body

Make at least one day a week vegetarian. Give your body a break from digesting heavy foods.

The right menu for every day

Our tasty and healthy daily diet with 1500 kcal per day is designed for 5 meals. You can create your own menu by combining any of the dishes we offer.

Please note the following:

1. We eat the most carbohydrates in a day at breakfast. Serving: 250-300g;
2. For a second breakfast (snack), choose healthy fats or slow carbohydrates. Portion – 150-200g;
3. Lunch menu must contain BJU. Serving: 300-350g;
4. In the afternoon we have cereals and vegetables, because they have almost no fat and fiber. Portion: 150-250g.
5. Choose proteins and fresh vegetables for dinner. If you’re really hungry, opt for more hearty, fibrous meats.
6. Snack on fruits, herbs, vegetables and nuts (no more than 30g, they are high in fat). Consider the calorie content of snacks in your daily calorie intake.

Breakfast:

• Rice flour or chocolate protein pancakes;
• Oatmeal water with blueberries;
• Fried eggs with green salad or chopped herbs;
• Tomato, cheese, whole egg and protein omelet;
• Millet porridge with berries.

Second breakfast:

• Choice of rice, pearl barley or buckwheat with meat;
• Cottage cheese casserole;
• Vegetable salad;
• Rice flour pancakes;
• Choice of cheese or tofu with tomatoes and any greens.

Find more delicious PP breakfast recipes here:

PP-breakfast: what you can and cannot eat in the morning, breakfast ideas for every day

Lunch:

• Turkey perlotto;
• Durum wheat spaghetti with meatballs;
• Large cutlets with cereals;
• Pilaf with chicken;
• Cabbage rolls with beef.