1 Step.
Let's analyze our food system, every woman has her own food system, even if we think that we eat without any system. Either way, we eat at a certain time, prefer to use these or other products.
The main errors in nutrition .
1. Large amounts of food or at night we overeat. If it happens at night, then it naturally harms the body.
2. Rare meals. The less often we prefer to eat, the more we will have a serving. And this only overloads the stomach, than if we eat small portions. When we want, there is, then we are attacked by a real gluttony.
3. Food for the night. The closer to the night, the human body is set to rest. And what we ate for the night, is postponed to fat, and does not bring benefits.
4. Few liquids a day. The process of metabolism slows down. To fix the food, you need to add more different liquids, it can be soups, herbal preparations, cocktails, juices, water.
5. Few fruits and vegetables. And it turns out that we eat a lot of food, and fruits and vegetables are very few. But they have a good effect on the state of the intestines, they are rich in vitamins, they are low in calories. With errors in nutrition, we sorted out, now they must be avoided by the effort of their will. We need to make a certain diet and stick to it, how to do it, just need to eat, what we like.
Think about which product is your favorite, except white rolls and sweets. For example, you can not live without meat, red fish, nuts, you do not need to give them up. This will not increase the willpower, and this food will save you from food disruptions.
Step 2. Harmful products are useful products .
Take a sheet of paper and a pen, and draw a sheet into two columns.
Title the first column so - harmful products. In it, enter those products from which you are fuller, you know yourself better than others. Here write down the foods that bring heaviness in the stomach. It can be fried fish and mayonnaise.
The second column is called useful products. Write products that contribute to harmony.
Conclusion we make such, or harmful products are excluded completely, or a little we leave, and the basic diet will be formed from useful products.
3 Step. Distribute food by eating .
Determine what foods you will eat during the day. Draw a table in which the top boxes are "favorite food" and "healthy food". On the left side we will write: breakfast, 2 nd breakfast, as well as lunch, then lunch and dinner. At the same time, you need to consider what kind of work you do, whether you are still or active, physical or mental, how many calories you consume. For example, active work has to spend more calories, and the body needs to be recharged in the form of proteins (nuts, meat, eggs and so on). But with sedentary work, carbohydrates (vegetables, muesli, porridges) should be preferred, if very hard work, it will be better to combine proteins and carbohydrates.
Carbohydrates (fruits) are better for eating as snacks, these products are undesirable to combine with other products. Take a girl who works as a waitress in a restaurant from 16 hours to 24 hours. She is always on her feet, she has physical labor. She gets up at 13 o'clock, dine at 14 o'clock, and since she has physical hard work, she needs to eat something to be useful and give her strength. Sandwiches, of course you can quickly make, but they are not useful, and they are not her favorites. It is better to choose cutlets for a couple and porridge.
A girl loves coffee with milk, and although this is not a useful product, we leave it by 17 o'clock.
Lunch at 20 o'clock should be made useful. Meat with stewed vegetables is quite suitable.
Afternoon snack at 23 o'clock, should be easy, bananas are suitable, they are calorie, and the girl's favorite fruit, so we include them in the diet of her food.
The girl at 1 o'clock supper, but usually at this time she prefers, there is something sweet. For dinner, choose something light and delicious, and that from this dish there was no gravity in the stomach. For example, a casserole of cottage cheese with low-fat yogurt is suitable.
It turned out here is such a diet:
Breakfast at 14 o'clock - porridge with cutlets, steamed.
2 breakfast at 17 o'clock - coffee with milk and a slice of black bread.
Lunch at 20 o'clock - meat with stewed vegetables.
Afternoon snack at 23 o'clock is a banana.
Dinner at 1 o'clock is a cottage cheese casserole with yoghurt.
Step 4. Menu for every day.
It must be made daily. In the menu you can include your favorite products, but you need to know the measure. Do not overeat them, the correct regime will save you from food disruptions.
5 Step. We are keeping a food diary .
Keeping a diary is part of the diet, without it there is nowhere to go. Do not lie to yourself, and write down when and what you ate. It has long been proven that those who maintain such a diary are much more slender. Indicate in it, the volume, and the time of eaten food and liquids. And it is natural to specify the volume and weight of the body. You can be weighed and measured 2 times a week after waking up.
It's not so difficult to become a nutritionist to make the right diet for yourself. You just need to remember that eating habits do not change instantly. This will take not a week, but several months. But the best reward for work is the result of a beautiful figure.