Recommended!
Nutritionists are sounding the alarm: we eat an ever larger portion each time! And throughout the day we eat only three times - instead of the prescribed five. This, of course, is connected with ours, in the radically changed way of life. We have become more active and dynamic. We take food in a hurry, snacking on the go, drowning out sandwiches with hunger. The body consciously requires a large portion, since by experience knows that the next intake of food will not be soon. Many eat breakfast in the morning or only have time to drink coffee or tea. The interval before lunch is huge - 6 hours! And nutritionists consider a big break even at three o'clock. To save a figure, it's enough just to change habits a little. A thirty-year-old woman without excess weight, but strong build, should consume 1200-1500 calories a day; with such a diet, she can even lose weight. Correctly distribute meals with a diet, healthy and proper nutrition, our menu will help, based on the replacement of high-calorie ingredients with low-calorie ingredients.
Breakfast
Yes: Two toasts of wholemeal, a piece of boiled or grilled chicken (about half a palm), two leaves of lettuce, a glass of tea. This is about 250 kcal.
In bread from whole grains, there is much not only useful vegetable fiber for proper nutrition, but also magnesium, which is necessary for the nervous system and well-being. The chicken can be cooked on the grill and even fried in oil - this meat almost does not absorb fat, but for certainty you can additionally lay the chicken on a paper towel, and excess fat will be absorbed.
No: Bun with butter and Dutch cheese, orange juice. This is about 420 kcal.
Empty calories, a lot of fat. If you like juices, look for those in which there is no sugar. In fruits and so much fructose.
Lunch
Yes: A glass of natural yogurt, or 150 grams of solid low-fat cheese, or children's curd 9% fat, one apple, coffee without sugar with a small amount of milk. This is about 200 kcal.
In yogurt contains calcium, which not only takes part in the process of burning fats during a diet, healthy and proper nutrition, but is also better absorbed by the body, in contrast to calcium contained in whole milk. In coffee, be sure to add milk. In this drink there are salts of "oxalate", which absorb calcium: if the mineral is not "in place", then they "extract" it from the bones. No: Baking, coffee with sugar. A teaspoon of sugar contains 30 calories!
Dinner
Yes: Turkey fillet cooked on fillets, a salad of grated two raw carrots and an apple, seasoned with lemon juice, a bucket of buckwheat porridge or boiled brown rice.
In carrots there is a lot of plant fiber for food, in cache - magnesium. If you do not have porridge from the bag, weld it from 3-4 st. spoons of cereals. No: Beef cutlet (100 g), French fries from McDonald's, salad dressed with mayonnaise. This is about 600 kcal.
Dessert
Yes: Fruit jelly is about 150 kcal. Every day you should eat fruit (2 pieces of any fruit or two servings of half a glass of fresh berries). They help to increase the level of glucose in the blood, which will give you energy and improve your tone.
No: a chocolate bar. 300-350 kcal Black chocolate is preferable to any other, since it contains a lot of magnesium.
Dinner
Yes: Half a fish fillet, vegetables, steamed. This is about 300 kcal.
Fish are allowed both as lean sea-type cod, and as fatty varieties for proper nutrition. It is a useful fat that positively affects the work of the heart, increases the resistance of the body. So sometimes you can safely solve a slice of salmon or trout. No: pizza and beer.
600-700 kcal
Beer is very high-calorie (in 1 can contain up to 200-300 kcal), but it has a beneficial effect on the kidneys and increases the amount of fluid that they produce. It contains a lot of B vitamins.
Small portion
How should you eat to eat less?
Try not to wash down the food
Otherwise, you eat more, since the liquid is capable of "absorbing food". If you want to drink, moisten your lips with water. Use small plates. On such a plate the portion seems great, although in fact there is not much food. Diversify food by color. Thanks to this trick, you will be more "with the eyes", and this quickly satiates. Do not eat standing up. Otherwise, the feeling of saturation will appear with a great delay (the necessary information will arrive at the saturation center in 20 minutes after the first swallowed piece of food). Try to eat, slowly, and thoroughly chewing food. The food begins to be processed already in the mouth. And the slower you eat, the better you digest the food you eat.
Delhi on the part
Fruit, a piece of cake or a sandwich divided into smaller parts for food - then you will get the impression that there are a lot of things. You can also visually increase the portion of food by putting on the plate the leaves of the salad. Observe the proportion. Ideally, if half of your plate is occupied by vegetables, and the remaining half - meat or fish, and the rest - rice, porridge, potatoes. If you feel that you are not full, increase the share of vegetables. But first try to stick to a small portion for three days - the body should get used to it.