How to eat right?
No need to hurry, if you are used to drinking a piece of cake with sweet tea, and there is a mashed potatoes with fried meat, and then suddenly you suddenly start eating vegetable salads, then nothing good will come of it. Your body will begin to demand those calories that you will miss, you will become sad and plunge into depression. Or you can break and eat three times more meat and mashed potatoes than usual. Therefore, you need to gradually switch to a healthy diet.
Start with a simple, take for a rule to eat 3 different fruits of different colors. It can be an apple (green), a banana (yellow), an orange (orange), or it can be such fruits that you like. If you want to lose weight by eating properly, it is better to eat fruit in the first half of the day.
Eat salads and fresh vegetables, and with vegetables start eating. And until you eat a salad, do not start garnishing. And the secret is simple, you get vitamins, eating vegetables, in addition, you will get enough. Use less calorie garnish.
Eat fish and natural meat instead of ravioli, sausages and sausages. Do not fry them, but try to stew, cook, soar or bake. Then you begin to lose weight, the body will get less fat and more trace elements.
Instead of black tea and coffee, drink green tea, and replace the sugar in the tea with honey. Half an hour before a meal, drink water, and so throughout the day, because water is a shapely figure and life.
It's not difficult to eat right, and you do not need to eat only lettuce leaves in order to lose weight. We need a balanced diet to work properly the body. It is worth taking the first step, just one effort, and you will see how easily you can lose weight. To be in shape and not starve yourself and lose weight, you need to eat variedly and correctly, including in the diet products from 5 different color groups.
The main sources of energy that determine the calorie content of food are fats and carbohydrates. The rate of calories per day depends on energy costs, sex, age. In a day an adult needs 1700-3000 calories. And they can not be abandoned. In addition to fats, carbohydrates, proteins for normal functioning, microelements and vitamins are needed. The lack of such substances causes health problems: increased fatigue, irritability appears, resistance to infections decreases, other diseases may appear. If you feel that you do not have enough energy, you need to take vitamin complexes, before that consult a doctor.
In a daily diet include products from 5 color groups:
Yellow Products
The basis of the daily menu is made up of cereals. They reduce the risk of malignant tumors, protect the body, reduce cholesterol in the blood, and also improve the activity of the stomach. For health, coarse flour, cereals and whole grain bread are useful.
Green products
They are: mushrooms, berries, fruits, vegetables. They serve as the main source of nutrients not synthesized in the body. These are organic acids, dietary fiber, minerals and vitamins. They improve the work of the stomach, remove from the body allergens, toxins, fats, maintain the health of blood vessels and hearts, promote the activation of the immune system, reduce cholesterol. The norm of healthy food per day should be 500 grams of fruits and vegetables, they need to be divided into 3 meals.
Blue Products
This - cheese, cheese, cottage cheese, fermented baked milk, yogurt, kefir, milk. These products are an important source of protein, vitamins A, D, B2, phosphorus and others. In fermented milk products there are many useful microorganisms. Dairy products contribute to the growth of the body, regulate the activity of the stomach, strengthen the hair, nails, promote the health of the skin, strengthen teeth and bones. The daily norm is 2 servings of dairy products with a low fat content (50 grams of cheese, a glass of kefir or milk).
Orange Products
They are such products as: seeds, peas, nuts, beans, eggs. These foods are rich in microelements, vitamins, protein. Seafood, fish, meat products protect against iodine deficiency, protect the body, reduce the risk of anemia. Fatty varieties of fish contribute to the normalization of metabolism, improve the skin, vessels and heart. Every day you need to use half a glass of walnuts, 100 grams of venison or beef. Eat lean meat. Poultry, fish, meat is best stewed with vegetables, or cooked on the grill.
Red products
This - alcoholic beverages, confectionery, sugar, oil. Such products contain: sucrose, cholesterol and fats. They can not be abandoned to a healthy person, but you need to reduce their use to the maximum. Admissible servings - 2 tbsp. l. any vegetable oil, 50 mg of strong drinks or 200 mg of dry wine, 6 tsp. jam or sugar, 10 grams of margarine or butter.
Gradually, in your diet, replace harmful foods with dietary and healthy:
1) Sweets, sweets, buns and dried fruits and fruits.
2) Replace white bread with whole grains.
3) Chocolate milk chocolate.
4) Chips and crisps are replaced with nuts.
5) Change the sugar with fruits and honey.
6) Change the red meat to white (rabbit meat, poultry).
Now it is clear how to eat right and lose weight. Use these tips and you will be able to eat right and lose weight properly.