Rate your current diet to how it needs to be really. A healthy diet should contain:
Based on all of the same proteins, fats and carbohydrates, but we need to understand, what products to choose, to Supplement the body with nutrients, not calories-just a shell.
Why do we constantly want to eat? Because we eat obscene products. Take, for example, a regular sandwich with sausage. Look at what you eat:
Thus, at Breakfast we got a sharp jump in sugar, excessive doping coffee for the heart and white wheat gluten. But we haven't had lunch yet! Try to eat useful? Don't worry it's 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 wholesome cakes of sunflower seeds or flax you add to the rough fibre protein. Finally, any useful delicacy combined with nuts fill you up good protein.
If you have no shortage of vegetable protein, animal protein is not necessary in the quantities in which we decided to eat it. However, the deletion of such a protein is not necessary. A serving of fish, chicken or lean beef and various dairy products well variety to your diet. Most importantly, how prepared. But we will describe 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% carbohydrates, but if we lose weight, this number should be reduced to 45%.
Carbohydrates are fast and slow. First put the sugar in blood and do it quickly. If you eat fast food, you should notice how quickly you want to eat again. This is due to spikes in blood sugar.
Slow put the sugar slowly, giving a prolonged feeling of fullness. Here they are we need. Slow carbs are foods with a low glycemic index, with fiber and definitely natural:
In dried fruits and fruits high glycemic index, for example, bananas, watermelons and cantaloupes. But given their naturalness, they are allowed from time to time in small amounts in the morning because in the morning the metabolism faster than in the evening. Is the basics of nutrition.
As for fats, they should not be afraid. Until recently, nutritionists thought that fat responsible for excess weight, but they are more to blame in cholesterol, and that it is only animal fat (margarine, butter). From vegetable oil woes will not try to eat a few spoonfuls of vegetable oil – this is impossible and tasteless, but a teaspoon of the filling in lettuce – different story.
Don't be afraid of fatty foods. Hard dieting can be and need to sit on yogurt 0%, but we eat correctly, not only next week, and a lifetime, so choose different products. Today, cheese with fat content of 1%, tomorrow – 15%. Fats make it easier to absorb other nutrients, the proteins. Completely fat-free so can't.
As you can see, the list is quite impressive. Us so much, no limits. From the menu only appears overtly harmful products and it remains the most delicious and nutritious. But there is another point that we need to discuss.
Fry, but the use of large quantities of oil has a negative impact on the product. At high temperatures their structure changes, releasing carcinogens. If the meat is baked in foil or steam, 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 to do so with minimal effort.
In the processing of foods with carbohydrate in them is damaged fiber. No scientific studies not need, to eat fresh cabbage leaf 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 seasons eat all fresh.
Already quite commonplace truth about what meals should be small portions, but often. This is good advice, and it should adhere to. The stomach is not stretched, you are always satisfied and the body gets the required.
Make 5 – 6 food intakes in day with intervals in 3 – 3.5 hours, no longer need. As a full-fledged meal will come down and snack. The main thing that he was.
If for some reason you failed to eat, it's not scary. But only if it is an exception and not a trend. Exemptions are allowed for Breakfast. This is such an important meal that without it anywhere.
You will begin to lose weight if you drink a lot. A lot isn't filled with water. 2 – 3 years generally sufficient.
Water starts the metabolic processes to cope with toxins, nourishes tissues. If there are lack of fluids, all these processes slow down.
To water apply directly to clean fresh water, natural fruit juices, fruits, vegetables, fresh green and herbal tea. Coffee, tea, alcoholic beverages, juices from packages of water take more than you give and do not count as water.
That is, if you drink 2 liters of water a day + fresh fruits, replenish the body with the right amount of liquid.
So, our daily diet should be:
With the base we figured out but still need to separately tell about a healthy Breakfast. Remember that it is very important? And all because:
To Breakfast for you was really useful, follow the simple rules.
From theory to practice. There are great recipes for nutritious and healthy meals that you will need.
One piece of advice – don't try to cook new dishes. Move gradually, one dish per day, and recipes with photos will help you with this. Still, the transition, even on proper nutrition is difficult for the body and mind thing.