Rate your current diet, how it really is. A healthy diet should include:
Based on all the same proteins, fats and carbohydrates, but we need to understand what products to choose, to Supplement the body with nutrients, but not calories-just a shell.
Why are we constantly hungry? Because we eat junk products. Take, for example, the usual sandwich with sausage. See what you can eat:
Thus, at Breakfast we got a sharp jump in the sugar, the excessive doping of coffee on the heart and the white gluten. But we haven't had lunch yet! Try to eat more healthy? Don't worry, it's easier than it seems.
The best proteins are proteins of plant origin. These are:
When you eat a serving of peas, you saturate your body with plant protein. When you add healthy cakes sunflower seeds or flax you can add crude fibre to protein. Finally, any useful delicacy, combined with the nuts fill you up with good protein.
If you don't have a shortage of plant protein, animal protein is not necessary that the number, which we decided to eat. However, the deletion of such a protein is not necessary. Dose of fish, chicken or lean beef and a variety of dairy products as well as a variety of the diet. Most importantly, how to prepare. But we cover a little less than.
The main enemies and at the same time the most important friends. Without carbohydrates your body does not get energy. Experts say that the average diet the average person should be 65% carbohydrates, but if we lose weight, this number should be reduced to 45%.
Carbohydrates are quickly and slowly. First put the sugar in the blood and do it quickly. If you eat fast food, you should notice how quickly you want to eat again. This is due to the spikes in blood sugar.
Slow put the sugar slowly, giving a longer feeling of satiety. Here they are just what we need. Slow carbs are foods with a low glycemic index, fiber and absolutely natural:
Dried fruits and parts of fruits with a high glycemic index, for example, bananas, watermelons and cantaloupes. But because of their naturalness, they may at times small amounts in the morning because in the morning your metabolism faster than in the evening. Is the basics of nutrition.
Like fats, they should not be afraid. Until recently, nutritionists thought that fat responsible for excess weight, but they are more to blame cholesterol, and it is only animal fat (margarine, butter). Vegetable oil woes not try to eat a few spoonfuls of vegetable oil – this is impossible and tasteless, but a teaspoon of filling in a salad – different story.
Don't be afraid of fatty food. Hard dieting can be, and have to sit in the yogurt 0%, but we eat right, not just next week, and for a lifetime, so choose a variety of products. Today, cottage cheese with fat content of 1%, tomorrow – 15%. Fats help in the absorption of other nutrients, proteins. Completely fat-free, so you can't.
As you can see, the list is quite impressive. So much for us, there are no limits. The menu only appears openly harmful products, and it is still the most delicious and nutritious. But there is another thing that we need to discuss.
Fry, but use a large amount of oil has a negative effect on the product. At high temperatures the structure changes, the release of carcinogenic substances. If the meat is baked in foil or vapor, such as dressing, you can use lemon juice, spices and butter.
Cooking is only good when you need to cook the protein dish. Like carbohydrates, so it is better to try not to care or to do so with minimal effort.
When dealing with food carbohydrates, their damaged tissue. No scientific studies not need, to eat fresh cabbage leaves and try to do the same with cabbage. In the second case, no fiber, no vitamins.
In the winter without question – a little stewed and baked vegetables are very welcome. In the warmer seasons eat all fresh.
Already a fairly common truth that the meals should be small portions, but often. This is good advice and it should adhere to. The stomach is not stretched, you are always welcome, and the body gets the required.
Make 5 – 6 food intake per day every 3 – 3.5 hours, no longer need to. A full meal comes down and a snack. The main thing that he was.
If for some reason you don't have to eat, it's not scary. But only if it is the exception and not the trend. Concessions are not allowed for Breakfast. This is so important to meals that without it anywhere.
You can start to lose weight if you drink a lot. A lot is not filled with water. 2 – 3 years total is enough.
Water starts the metabolic processes to cope with the toxins, nourishes tissues. If there is a lack of fluid, all of these processes slow down.
Water applied directly to the clean fresh water, natural, fruit, juices, fruits, vegetables, mild green and herbal tea. Coffee, tea, alcoholic beverages, juices from the package in take more water than allowed and is not considered water.
That is, if you can drink 2 liters of water a day + fresh fruits, to supplement the body with the right amount of liquid.
So, our daily diet should be:
The base we figured out, but still need individually to talk more about healthy Breakfast. Remember that it is very important? And all because:
Breakfast was really useful, follow the simple rules.
From theory to practice. There are great recipes for hearty and healthy dishes, which you will find useful.
One piece of advice – don't try to cook new dishes. Move gradually, one dish per day, and recipes with photos to help you with this. Still, the transition, even a proper diet, is difficult on the body and mind.