If you follow the basic rules of a healthy diet, not occasionally, but constantly, making them the basis of your daily diet, it will maintain its optimal weight for a long time and without rigid diets, release the energy of the body to restore immunity and accelerate the regeneration of body cells, normalize the functions of the digestive and excretory systems. As well as to return or maintain the youth of the skin and body, hair density and Shine, the health of the body as a whole. Rule 1. Exclude from your diet fried, spicy and salty food, as well as fat. But it is impossible to completely abandon fats, fats are the building material for cells and tissues of the body. You just need to take into account that fats are different: both harmful and useful. Completely exclude sweet carbonated drinks and all fast food products: ice cream, chips, burgers, etc. Rule 2. Make your weekly menu only from healthy foods that will provide the body with all the necessary fats, proteins and carbohydrates, minerals and vitamins. In products of plant and animal origin, these nutrients are in easily digestible form, in the necessary and balanced combinations. Rule 3. Regular and fractional meals during the day – the best is 4-5 meals a day: traditional Breakfast, lunch and dinner, and between them – a second Breakfast and afternoon tea. This will reduce the load on the digestive system, evenly distribute the caloric content of dishes, avoid snacks, which are one of the main reasons for weight gain. When the food intake regime is observed, conditioned reflexes are produced that trigger the mechanism of digestion of food: salivation, secretion of gastric juice, bile, enzymes. Rule 4. Make a daily menu so that the total caloric content of dishes does not exceed the recommended nutritionists 2000-2200 kcal. Unless, of course, there is no need to stick to a diet for weight loss. This daily caloric intake is recommended to ensure that the body receives enough energy for life. But these figures are conditional: can not the same energy consumption in men and women, people of mental and physical labor. The caloric content of the daily diet depends on the age, the General condition of the body, on what you are doing now: working, resting, intensively doing sports or forgot where the shoes are. Rule 5. It is a consequence of the previous one: it is necessary to make your menu in such a way that the energy consumption in the form of calories and its amount entering the body with food are balanced and balanced. If the energy is not enough, the body weakens, if the number of calories exceeds the norm, the excess calories, or rather, substances and chemical compounds in which they are contained, are deposited in the form of fat and cholesterol. Rule 6. Carefully chew the food, take your time while eating – the process of digestion begins in the oral cavity. Enzymes produced by the salivary glands, contribute to the splitting and initial disinfection of food. The more thoroughly the food is crushed, the more it is prepared for further digestion and assimilation. Try to eat less in a hurry, on the go or when you are worried or irritated – additional stress leads to muscle tension and prevents the release of gastric juice, makes it difficult to normal absorption of food. Rule 7. Carefully monitor the condition of the teeth, gums and oral cavity. Sick gums or carious teeth are an additional source of infection, which creates an additional burden not only on the immune system, but also on the gastrointestinal tract as a whole. Even healthy teeth are recommended to be cleaned after each meal to avoid plaque on the teeth and completely eliminate food residues. If this is not possible during the day, then eat half an Apple or orange, or just rinse your mouth thoroughly with water. In such cases, it is convenient to use the thread to clean the interdental space Rule 8. It is not recommended to read or watch TV: when the attention is focused on something else, and not on the process of eating, its number increases. After all, the feeling of saturation appears only after 20-30 minutes after eating. Therefore, it is recommended that such a volume of food to experience a slight feeling of unsaturation, getting up from the table. And while reading, if the material is interesting, the amount that you eat, not noticing, may exceed half the daily calorie intake. Rule 9. It is recommended not to drink during meals and immediately after meals: the necessary interval – half an hour. This recommendation is based on the fact that any liquid coming with food, changes the concentration of gastric juice, which leads to a violation of the digestion process: it takes longer than expected, violated the splitting of fats, proteins and carbohydrates, violated the process of assimilation of nutrients. In practice, this advice is very difficult to perform – the habit of drinking tea, compote or juice after eating has long been rooted and firmly. I, for example, the habit of finishing Breakfast, lunch or dinner with a drink, does not interfere with any digestion or assimilation, or health or well-being. Of course, everyone decides this issue individually. In the presence of diseases of the stomach, liver, intestines, kidneys, it is necessary to strictly observe the therapeutic diet and doctor’s recommendations. In diseases of the gastrointestinal tract is of great importance when and how to take drugs and herbal infusions and what to drink them. Therefore, the basic rules of healthy eating have to comply. Rule 10. The most controversial and complex, in my opinion, the rule of healthy eating – the principle of separate food and food compatibility. The fact that the digestion of proteins, fats and carbohydrates requires gastric juice of different composition is a proven and indisputable fact. But our ancestors lived, knowing nothing about it, and lived to a ripe old age. Instead, they observe fasts and a forced mono-diet: if a slaughtered calf, the month, the whole family ate beef, if chicken, then broth and soups. In addition, food was seasonal and low-calorie, and physical labor – the main condition for survival. In my opinion, it is enough not to mix a large number of products in the lunch or dinner menu, to exclude desserts (but still sometimes you can afford them), fried dishes and products containing a large number of preservatives, dyes and other harmful chemical compounds: sausages, fatty canned fish, fatty meat and fat in uncontrolled amounts. But to deny the benefits of separate nutrition during illness or during the recovery of the body, to regulate the process of natural cleansing of the gastrointestinal tract, it is impossible – with a weakened body, all energy should be directed to the processes of restoration of the immune system and the body as a whole. But the most basic rule of a healthy and healthy diet, in my opinion, is to allow yourself everything you want, but little by little. Then even harmful and high-calorie foods and dishes will not harm health and will keep a slim figure. It is better to allow yourself to eat a small piece of cake or a couple of marshmallows than to dream about it 5-7 days, adhering to a strict diet, and then eat half a box of sweets or a large cake. The most important thing is not only to switch to a proper and balanced diet, but also to make it the norm, not a short-term phenomenon. And if you value your own health, it is quite possible.