1. You need to eat at the same time
The criterion of a healthy diet is a healthy hunger, when a person is happy and a crust of bread. After hypothermia, overheating, turbulent emotions and after hard work, it's better not to sit at the table at once, but a little in twenty minutes. In case of discomfort, do not eat through force. The body specifically saves energy, which it may need during illness. And when he needs food, he can give you a signal.
2. You do not need to eat breakfast
When we go to work after a hearty breakfast, we, therefore, do not allow food to be properly absorbed, but our heads are not allowed to think. About 75% of the blood rushes to the stomach, and the process of digestion lasts four hours. It is better to eat three hours after sleep, then during the whole day you will not be hungry. It is better to eat a light breakfast - porridge and tea. Meat products are best eaten for lunch.
Prepare a diet breakfast
Rice with cottage cheese
Stir 100 grams of cottage cheese 10% fat, with one tablespoon chopped greens, with 2 tablespoons whole milk, salt, pepper. And lay out three small portions of boiled rice.
Cocktail of plums and milk
Take 100 grams of milk, 150 grams of ripe plums and add 5 teaspoons of sugar, cinnamon. Get out of the drainage bones and squeeze out the juice. Let's combine the juice with the boiled chilled milk, add the cinnamon and sugar.
3. It should not be conveyed
Under the laws of proper nutrition from food, one should have fun. During the meal, you do not need to be distracted by extraneous matters, and the food should be thoroughly chewed. As the Eastern wisdom says, you need to chew one piece of food 22 times, and then you will lose weight.
Anfisa Chekhova advises the following: the right way to lose weight is to eat right and love yourself. When you want, there is, you can afford something delicious, but you do not need to "boo".
Demi Moore - a Hollywood star feeds on vegetarian food, she has long since given up milk, meat, sugar and prefers vegetables and fresh fruit. Thanks to this diet, Demi Moore believes that the condition of her skin is better than it was in her youth, when she did not pay any attention to the rules of healthy eating.
An interesting way to deceive your stomach, in order to satiety after eating remained much longer than usual, you need to eat 2 teaspoons of olive oil, 10 minutes before eating.
4. More fiber
Fiber is the food fiber that is found in plant foods, they are insoluble and soluble.
Insoluble fiber - found in fruits, vegetables, rice, wheat and rye bran. Basically, they are contained in the peel, swell in water, like a sponge and remove all harmful substances from the body. Thus, contribute to the purification of the gastrointestinal tract.
Soluble - found in fruits, vegetables, beans, oat bran, it normalizes the intestinal microflora.
To feel healthy, you need to eat every day for half a kilogram of berries, fruits and vegetables. Vegetables and fruits activate metabolic-regenerative processes, relieve the body of constipation, cleanse your digestive tract. They increase the body's ability to fight infections and increase immunity.
Risotto from vegetables - per serving
Take 30 grams of rice and boil in salted water, drain. 100 grams of vegetables and roots cut into cubes or straws, put out in olive or soybean oil, add uncut greens of parsley, salt add to taste.
We will pour an egg, which is mixed with milk, cook on a water bath or bake in the oven.
In one finished portion of the already prepared dish contains only 243 kcal.
5. Proteins of animal origin must be present
Fish and meat - are valuable sources of protein. On the day a person needs to eat fish at least 70 grams, and meat products about 100 grams.
Seafood is needed for the body to prevent cardiovascular diseases. Strokes, heart attacks, ischemic heart disease, atherosclerosis develop against the background of an excess of cholesterol.
The fish contains fatty acids, which are healing, they prevent the deposition of cholesterol on the walls of our vessels. Perhaps the secret to the longevity of the Japanese is that they consume more than 200 grams of seafood per day.
Steamed Steak
We will wash the beef and cut into thick pieces across the muscle fibers, we will beat off, and form an oval steak. Fry without fat in a frying pan, sprinkle a little water, salt and a little put out. Before serving, sprinkle with chopped parsley and decorate with lemon slices. Serve with vegetables and potatoes.
In 100 grams contains 132 kilocalories.
Nutritionists say that proteins give a sense of satiety than carbohydrates and fats. And it is advised to start eating with protein foods. For example, if you have a fish with vegetables for lunch, you need to eat fish first, and then everything else.
Baked cod with apples
Clean and rinse cod, remove the spine and bones. We will soak it for 30 minutes in milk, we will dry it and salt it. Apples are cleaned and cut into slices and we will stuff them with fish. Sprinkle it with soybean oil, wrap in foil and put in the oven for 25 minutes.
To fish is not burnt, you need to sprinkle it with water. Before serving, sprinkle with parsley. Serve with boiled potatoes and salads from raw vegetables.
Instead of cod, you can take bream, pollock, pike, carp. The prepared dish contains 141 kilocalories. These dishes are recommended for superfluous appearance and for cellulite.
6. You should not give up bread
The main source of carbohydrates is bakery products. For a person, the daily bread consumption rate is 300 grams, for those who are engaged in heavy, physical labor, and those who are engaged in intellectual labor need a little less bread.
In fact, the inhabitants of Russia eat about 400 grams of bread a day, while the inhabitants of European countries eat half as much bread. Bread in many diets is present, the main thing is that it was not just baked, but was two days old.
Sandwich with meat
Take a slice of bread, which is made from wholemeal with bran, spread it with a teaspoon of yogurt, from above we put a piece of boiled chicken breast and 50 grams of sliced cucumbers and tomatoes. Sprinkle with herbs. Sandwich we make herbal tea.
7. In the diet should be porridge
Just like bread, there must be porridge, they are a wonderful source of carbohydrates and occupy an honorable place in our diet. Every day, people need to eat 3 grams of corn, pearl and millet cereals, 8 grams of rice and 10 grams of oats and buckwheat.
In order not to cook a few cereals a day and do not measure the norm with a spoon, it will be more correct in the morning to eat porridge from different groats. Thus, it will provide the need for your body in the croup.
Rice porridge with raisins
Let's take 250 grams of rice milk porridge mixed with wheat sprouts and raisins.
It is a mistake to consider that muesli are low-calorie, it depends on the way of preparation and composition. As a rule, they are fried with honey and with syrup on vegetable oil, which increases the calorie content of muesli.
In order not to gain superfluous, it is better to cook oatmeal porridge, and instead of dried fruits we will take and add fresh fruit. You need to know that the apricot contains 18 kilocalories, and in dried apricots already contains 27 kilocalories.
8. Eat more water
The most low-calorie drink is water. If you drink 6 or 8 glasses of water a day, you will help the body wash out harmful toxins, and this will help saturate your body without calories. The advantage of raw water is that by drinking water, you stop drinking high-calorie, sweet drinks.
People often do not count calories in carbonated sweet drinks, and do not associate these drinks with overeating, and this is an erroneous statement. The benefits of a plentiful drink are as follows: the appetite decreases, and the energy balance is maintained at the proper level. Do not get carried away with mineral water, the salts that are in its composition, keep water in the body, slow the process of losing weight.
9. We arrange for ourselves days off
Weekends are a convenient time to be able to cleanse our body of toxins and replenish the energy reserves - this. We are stocking fresh vegetables, fruits and mineral water without gas. Set ourselves the task of eating vegetables more often in raw form.
Start our morning with 3 glasses of warm, boiled water, add 3 or 4 slices of orange or lemon into it. Such a drink can purify the liver.
Throughout the day, drink 3 or 4 glasses of freshly squeezed juice from vegetables or fruits. Very sweet juice diluted with mineral water.
10. Remember the feeling of the measure
In the proper nutrition of a person, no product is banned, if it is prepared and safe for health. Confectionery products, tea, alcohol have never been considered as particularly useful products, but they are established standards in terms of safety.
In the day you can eat 2 grams of dry tea leaves, 1 gram of coffee, more of them can loosen the nervous system.
Confectionery, jelly, jam, honey, chocolate, cookies, sweets, sugar will not do you harm, if you observe the measure, then these products in the total amount should not exceed fifty grams per day. But just them we use 2 or 3 times more permissible norms. The best they will be a replacement - berries and sweet fruit.
Now we know what a healthy lifestyle, beauty, harmony, and how to lead a healthy lifestyle and, observing it, we will be beautiful and slender.