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Eat smart: 10 principles of good nutrition





FROMTatyana Kurganova (@zdorovaya), the founder of a home confectionery with PP desserts, told her story of losing weight by 17 kg and shared a recipe for a currant cheesecake that does not harm the figure.

avatar Tatiana Kurganova

Tatiana Kurganova

Owner of homemade pastry shop Bakery Zdorovaya

At 22, I weighed 69 kg, ate before bed, dined with a double portion, bought a scale and was stunned. I realized that something needed to be changed. At that time, they did not talk so much about proper nutrition, so I was guided by simple principles: I did not eat flour, fried, sweets, drank more water, did not eat at night, excluded alcohol. At the same time, I did not go in for sports. After a month, I lost 5 kg. In about 5 months, it took 17 kg, I continued to limit myself in food, but it became boring: I achieved the result, I realized that making proper nutrition a way of life is the lot of girls who are prone to overweight.

Don’t overeat

It doesn’t matter if you eat dessert with the right flour or not, know your measure. If your goal is to lose weight, then only eat carbs until 4:00 pm. Especially if you need a quick result.

Develop your power plan

Many nutritionists advise you to eat small meals every 3-4 hours, but if you don’t feel like it, don’t force yourself. I usually eat 4 times a day: breakfast, lunch, dinner and snack.

Drink water

I drink 1.5-2 liters. Calculate your portion yourself: 30 ml per 1 kg of body weight.

Have dinner 3 hours before bed

For dinner, I have meals rich in protein and fiber: vegetable salad with fish or chicken. I eat vegetables 2 times a day. It is important to fill your plate 50% with them so you will not overeat.

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Cheat meal is not a tragedy

Don’t beat yourself up for cheat meals. If on Sunday at dinner with friends I allowed myself “forbidden”, then on Monday I will not suffer because of this. The main thing is not to break down after and continue to eat right.

PP is delicious

For breakfast I eat oatmeal with fruits, nuts, yogurt. For lunch – buckwheat with egg, vegetable salad, baked chicken rolls. For dinner, I eat a vegetable salad with olive oil, fish or chicken every day. Snacks are fruits, nuts, yogurt.

Eat smart: 10 principles of good nutrition

Don’t be afraid of healthy fats

Often, girls stop their periods while losing weight – the rejection of healthy fats may be one of the reasons. For breakfast, I always eat bread with my favorite types of cheese.

Coconut oil

Before, I didn’t even think that you can cook with coconut oil. It is high in saturated fat and is easily absorbed into energy.

Choose simple recipes

My young man does not perceive PP, but the main dishes in the form of fish or chicken are often the same – many people already eat useful food without knowing it.

Many recipes can be adapted for PP

In desserts, I substitute whole grain wheat flour without fiber. Instead of a salad dressing with mayonnaise, I make a sauce from cottage cheese, yogurt and mustard – you won’t feel the difference!

Currant cheesecake

Cooking in the evening!
KBZHU per 100 g: 143, 2/10, 7/6, 9/9, 5
Total weight of the finished dish: 960 g.
Ingredients for a mold with a diameter of 16 cm (height 5 cm)

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Eat smart: 10 principles of good nutrition

You will need:

For the cake:

1 tbsp oat flour and 1 tbsp. rice flour (you can mix any flour);
1 tbsp cocoa;
1 tbsp skimmed milk powder (can be replaced with a spoonful of flour);
1 tbsp corn starch;
10 g poppy seeds (you can use ground nuts);
2 tbsp kefir (I have 1%);
1 egg;
1 tsp baking powder;
sweetener to taste.

Mix everything, pour into a mold and place in a preheated oven for 5 minutes at 150 ° C.

For filling:

500g ricotta (I use Unagrande);
2 eggs;
100 g of cottage cheese from a briquette (I have 2%);
sweetener to taste.

Separate the whites from the yolks. Mix the yolks with the rest of the ingredients. Beat the whites until strong “peaks” (when turning the container, the whites should not drain), mix them into the ricotta mixture. Transfer to the base and bake for 50 minutes at 150 ° C.

After the end of the cooking time, allow to cool in the oven.

For the top layer:

110 g berries (I have black currants);
10 g corn starch;
sweetener to taste;
some water ~ 200 ml.

Put all the ingredients in a saucepan, add water and cook over low heat until thickened.

Pour into a mold with a cheesecake base. Refrigerate until morning.

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