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Diet Limit unhealthy foods such as chocolate, cookies, baked goods, chips, cakes, and other foods high in saturated fat, salt, and sugar. For example, it's recommended to limit sugar intake to no more than 10% of your daily calories.

Use the Harvard Plate method. A balanced diet can be achieved by filling half of your plate with plant-based foods (fruits, vegetables, berries, and greens) at each meal, a quarter with high-quality protein (fish, eggs, meat, chicken, beans, and lentils), and the other quarter with slow-digesting carbohydrates (grains).

Eat food in portions of up to 200 g and focus on the volume of the product.

The result is then multiplied by the activity coefficient:

1.2 - minimal activity (sedentary lifestyle); 1.375 - light activity (1-3 workouts per week); 1.55 – average activity (3–5 workouts per week); 1.725 - high activity (5-7 intense workouts); 1.9 – extreme activity (athletes, physically demanding work).

Example Example calculation for a man 30 years old, 180 cm, 80 kg:

Basal Metabolic Rate (BMR): 1760 kcal. Daily calorie intake with average activity: 2500 kcal. For weight loss: 2000 kcal.

Principles Some principles of healthy eating: Food variety. It is important to include different food groups in your diet: vegetables, fruits, grains, protein sources (meat, fish, legumes, nuts), and dairy products. Balance of macro- and micronutrients. Carbohydrates, proteins, and fats should be in the right proportions: carbohydrates should make up the bulk of the diet (especially complex carbohydrates), proteins should ensure tissue repair and growth, and healthy fats should maintain cellular health. Moderation. Portion control and mindful eating help avoid overeating. It is important to listen to your body and eat when you are hungry, not out of habit. Regularity of meals. Regular meals help maintain energy levels and metabolism. It is best to eat small portions 4-6 times a day. Fluid regimen. It is recommended to drink enough fluids (usually 1.5-2 liters per day), avoiding sugary drinks and excess caffeine.

A healthy diet is a balanced diet that provides the body with all the nutrients it needs for growth, normal development, and vital functions, promoting good health and preventing disease. It doesn't require strict diets or debilitating restrictions.