Our health in more than 50 percent dependent on our lifestyle, including from what we eat. What we choose and how to get ready, and then we put on the plate not only helps us to defend itself against a disease - including against overweight !, alleviate it or even fight, if you've been sick, but it just gives you a good feeling. The following recipe.
RULE NO 1 Day begins with breakfast
Research shows that people who eat breakfast are less likely to weight gain, and if you need - quickly and efficiently shed excess weight, diet is not at the same time for their heavy burden. When you do not eat breakfast, your body enters saving mode, slow metabolism, and at the next meal of the day, we'll have a lot more.
RULE No. 2 Four, five, not two meals a day
The best are 3-hour intervals between meals because the body maintains a constant level of sugar and does not threaten us violent attacks of hunger. The man is not a camel! The average human body is much more prone to store fat than its consumption. If once we eat up the calories, will collect the excess energy as fat. When we eat little but often delivered meals sugar is completely consumed by our body.
RULE NO 3 Do not sip dinner
Drink a glass of water before a meal - the stomach is filled and eat less. If you have a drink during a meal, lotions slow digestion. Eat soup, the main course lets us share on a plate on the relevant parts: half is vegetables, meat and a quarter in the last quarter some potatoes, grits or rice.
RULE NO 4 Carefully fruit
Vegetables can eat with impunity, without limits (except for legumes: peas, beans), but the fruits carefully, because they contain a lot of sugar. Instead of freshly squeezed juice, it is better to eat an orange - one day is enough (for the juice you have approx. Three fruits, and yet we do not eat three oranges at a time). Taster vegetable juice, for example. Celery - drinking juice with celery and carrot cleanses the body of harmful substances and strengthens the immune system.
RULE No. 5 The size of the meal is important
For breakfast, we eat 25 percent. calories consumed during the day for lunch 15 per cent., for dinner - 35 per cent., for tea - 5-10 per cent., and for dinner - 10-15 percent.
RULE No. 6 Everything has its time
The rate of burning calories the body also depends on the what-what time of day we eat. For breakfast, the best are complex carbohydrates, eg. Cereals and multigrain bread, because gradually release energy and fiber contained in them for a long time give a feeling of satiety. For dinner, eat protein - accelerates metabolism, so the body starts to slowly work in the evening, have time develop, and not put off the calories eaten. Fruits are the best for lunch. Afternoon tea is good yogurt, 6-7 nuts or salad.
RULE No. 7 Beware of sugar, salt, and fat
If you are prepared lettuce, add the olive oil spoon, and not topping the list immediately - olive oil is healthy, but like any fat has a lot of calories. Glass colored drink? In it hides a few teaspoons of sugar. Just as in ready-to-drink cocoa powder - better to buy cocoa, cook at home and a little sweeten. A note added to juices, jams, yogurts, beverages, pies and even glucose-fructose syrup! Conducive to gaining weight, especially abdominal obesity. The source of the salt soups, boiled potatoes and bread, snacks, meats, pickles, silage. We need to use herbs - not only will allow us to less salt but improve digestion.
RULENo. 8 Careful with the food "light"
Do not let the light trap type products, often get something for something - loss of fat is supplemented eg. More sugar. Instead of sweeteners, is better a little bit of honey or sugar.
RULE No. 9 Baking instead of frying
Meat and fish we try to "fry" less frequently, often bake in foil or on the grill. Resign from sauces and roux. Soups instead of cream sour cream yogurt or milk. Do not let us drink Turkish coffee. Steamed in this way (milled flooded with boiling water in a glass) contains the worst coffee fats, raise cholesterol levels and aggravating the liver.
RULE NO 10 Not distending the stomach
The stomach regulates hunger. When it is full, it sends signals to the brain, causing a feeling of satiety. And when it is empty, it evokes the feeling of hunger. The more he pushes, it becomes bigger. Large stomach demands larger portions in order to send a signal of satiety. Effect? We eat more ...
RULE No. 11 Rushing is the worst adviser
Eat slowly. The brain after 20 minutes "knows" that are replete. Appropriate pace of food helps in controlling weight. And if you want to lose weight, weight thrashing us treat the long-term. Weight lose of about a kilogram a week, otherwise, the yo-yo effect we are almost guaranteed. If the number of years worked on the weight, which we now want to get rid of, for a long time it takes to lose them.
RULE No. 12 Is important diversity
In apples, grapefruit, oranges find fiber, which helps control blood sugar levels. In mackerel - vitamins B, E and D strengthening bones and coronary arteries. The tomatoes - lycopene in broccoli - sulforaphane. Both of these compounds have antynowotworowo. Products that protect against cancer is more. Golden Ten is broccoli, cabbage, garlic, onions, leeks, flaxseed, products derived from flax, oats, berries and citrus. There are those that promote weight loss and accelerate the burning of fat, for example. Pumpkin seeds, plums, hot pepper, cinnamon, white beans, fish, Greek yogurt. To be able to beneficial use of food, we have to eat variously. Only then our body is not missing any of the many components necessary for it to run well.
RULE NO: 13 Get moving
Wise nutrition is for the well-being of too little. When we care about what we eat to take care of a little more effort for our body. Lack of exercise is the main culprit of weight gain. To begin to burn fat, we need a minimum of 45 minutes exercise daily average intensity at least 3 times a week. Just a brisk walk!
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