Rate your current diet, how it should be really. A healthy diet must include:
On the basis of all the same protein, fat and carbs, but we need to understand what products to choose, to Supplement the body with nutrients, not calories-just the shell.
Why are we constantly hungry? Because we eat useless products. Take, for example, a regular sandwich with sausage. Look at what you eat:
So, after Breakfast we got a sharp jump in sugar, excessive doping apparatus for the heart and white gluten-free. But we didn't have lunch yet! Try to eat more healthy? Don't worry, this is easier than it seems.
The best proteins are proteins of plant origin. These include:
When you eat a serving of peas, you saturate the body with vegetable protein. When you add in the healthy cakes sunflower seeds or linseed, which you add to the crude fiber, protein. Finally, all the useful treat, in combination with nuts full of good protein.
If you have no shortage of plant protein, animal protein is not necessary, in the quantities in which we eat. However, deletion of such a protein is not necessary. Serve fish, chicken or lean beef and various dairy products and varying your diet. The most important is how it is prepared. But we'll cover that a bit below.
Our main enemies and at the same time our main friends. Without carbohydrates, the body does not get energy. Experts say that the average diet the average person should be 65% carbs, but if we lose weight, this number should be reduced by 45%.
Carbohydrates are quickly and slowly. First put the sugar in the blood and do it quickly. If we eat fast food, you noticed how quickly you want to eat again. This is due to the increase of sugar in the blood.
Slowly put the sugar slowly, giving a longer feeling of satiety. Here are just what we need. Slow carbs are foods with a low glycemic index, with fiber and definitely natural:
Dried fruits and parts of fruits high glycemic index, such as, bananas, watermelons and cantaloupes. However, due to its naturalness, may, from time to time in small quantities in the morning, because in the morning the metabolism faster than in the evening. Is the basics of the diet.
As for fats, you should not be afraid. Until recently, nutritionists thought that fat responsible for excess weight, but they are more to blame in cholesterol, and is the only on animal fats (margarine, butter). From vegetable oil, unfortunately, will not try to eat a few spoonfuls of vegetable oil – this is impossible and taste, but a teaspoon of the filling in the lettuce – another story.
Don't be afraid of fatty food. Hard dieting can be and need to sit on a yogurt 0%, but we eat properly, not only next week, and life, so choose a variety of products. Today, the curd, of a fat content, by 1%, tomorrow – 15%. Fats facilitate absorption of other nutrients, protein. Absolutely no fat, so that you can not.
As you can see, the list is quite impressive. Us is so great, there's no limit. From the menu that appears overtly harmful products and it is still the most delicious and nutritious. However, there is still one point that needs to be discussed.
The best:
Fry, but the use of large quantities of oil have a negative impact on the product. At high temperatures their structure changes, releasing the carcinogenic substances. If meat is baked in foil or vapor, such as a dressing you can use lemon juice with seasonings and no butter.
Cooking is only good in cases when you need to cook the protein dish. As for the carbs, then it is better to try not to treat or not, so that with minimal effort.
In the processing of foods with carbohydrates are damaged tissue. Any scientific study does not need to be eating fresh cabbage leaves and try to do the same with cabbage. In the second case there is no fiber, no vitamins.
In the winter without question – a little stewed and baked vegetables will be most welcome. In the warmer times of the year to eat fresh.
Already a fairly common truth that the meals should be small portions, but often. This is good advice and should be adhered to. The stomach is not stretched, you are still satisfied and the body gets necessary.
To 5 – 6 food intakes in day with intervals in 3 – 3.5 hours, you do not need more. As a full-fledged meal, which will come and snack. The main thing that he was.
If for some reason you failed to eat, it's not terribly. But only if this is the exception and not the trends. Concessions are not allowed for Breakfast. This is such an important meal that without it anywhere.
You will start to lose weight, if you drink a lot. A lot is not filled with water. 2 – 3 years in the joint is enough.
Water starts the metabolic processes to cope with the toxins, nourish the tissues. If there is too little fluid, all of these processes slow down.
The water that is used directly for clean drinking water, natural fruit juices, fruits, vegetables, mild green and herbal tea. Coffee, tea, alcoholic beverages, juices from packages, which take more water than permitted and are not considered to be water.
That is, if you drink 2 litres of water a day + fresh fruit, replenish the body with the right amount of liquid.
So, our daily diet should be:
With the base we found, but still need to separately talk more about healthy Breakfast. Do not forget that this is a very important? And all this because:
Breakfast for you was really helpful, follow the simple rules.
From theory to practice. There are a lot of recipes for hearty and healthy dishes that you will find useful.
One tip – do not try to cook new dishes. Move gradually, one dish per day, and recipes with photos that will help you with this. Still, the transition, even on a proper diet, it is difficult for the body and mind thing.
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