A disregard for nutrition can provoke the development of various health problems, turning your own body into a solid-crystalline system, where tissues and cells do not receive the necessary substances, and the removal of toxins and toxins does not occur at all.
It is important to learn to listen to your body and its needs, only in this way it is possible to achieve harmony in the work of internal organs and gain a graceful figure. The trainer of aerobic and strength training tells about the secrets of proper nutrition.
Daria Levy – aerobic strength training and stretching coach
Observing these 7 simple principles of nutrition, it is possible to say goodbye to hated excess weight forever
Principle #1. Your diet must be balanced. Every day the body must be provided with the necessary norm of fats, proteins and carbohydrates. If at least one of the listed elements is neglected, an imbalance occurs, for this reason the metabolism is disturbed. You can avoid such consequences by eating 30-40 g of protein and 25-30 g of fat per day during one meal.
Principle #2. Use the "plate rule". According to this principle, the plate should be mentally divided into three parts:
I part – it's 50% of the plate. It should consist of salads, vegetables or greens (fiber);
Part II – 25% of the plate. This part is intended for cereals or legumes (complex carbohydrates);
III part – 25% of the plate. So much space is reserved for meat, fish or seafood (proteins).
Principle #3. Learn how to combine foods the right way. The fact that the basis of proper nutrition is healthy food – is not a secret to anyone. However, not everyone knows how to combine products so that such nutrition brings the expected results and provokes weight loss. For example, the now popular omega-3 fatty acids found in oily fish will work only in combination with vegetable oil, the components of which are omega-6 fatty acids.
Principle #4. If you want to eat – drink. Often people mistakenly perceive the feeling of thirst as a feeling of hunger. This does not mean that every time you need to drink water and eat nothing, it is enough to arrange a small test for the body by drinking a glass of liquid and waiting 10 minutes. If the feeling of hunger is not gone – feel free to start your meal.
Principle #5. Start cooking. Due to the high content of carcinogens in semi-finished products, fast food and even canned food, the body is destroyed from the inside. Therefore, such food should be abandoned once and for all, forget that such food exists at all, cook delicious, and most importantly – healthy meals.
Principle #6. The principle of seasonality. It is known that at different times of the year the body has different needs. This is due to the ability of the human body to adapt to the environment. It is not difficult to follow this principle, it is enough just to regularly feast on seasonal fruits and vegetables. For example, in the summer, eat plenty of fresh greens, and in the winter, lean on foods high in protein and fat.
Principle #7. Main meals – only in the morning. It is during this period that the peak of human activity and, accordingly, his body falls. The ideal time for lunch, which should consist mainly of slow carbohydrates – 14.00 or 15.00. Then only minor snacks and a light dinner are allowed. It is important to remember that there should be at least five meals a day.
Next, let's take a closer look at how to properly compose a menu if you decide to lose weight and eat right.
It is impossible to maintain proper nutrition without regular consumption of large quantities of vegetables and fruits, which provide the body with the necessary amount of fiber. Particularly useful is the use of apples, because they contain a large amount of iron, and thanks to the tartronic acid contained in them, the metabolism of fats is normalized.
Thanks to greens, you can replenish your body's supply of vitamins C and D. So that a good mood does not leave you during the day, do not forget to eat 7-10 g of this product daily.
Kashi – a great ally for weight loss. Both buckwheat porridge and hercules are rich in trace elements, so they are required for regular use by those who decide to improve their body. The only exception is semolina, which does not bring much benefit and only provokes weight gain.
Brown rice is a source of so-called long carbohydrates. This product will help get rid of excess liquid and waste.
The use of salt should be kept to a minimum because it causes fluid retention in the body. If you can’t completely stop eating it, add salt to food only at the final stage of cooking. Lemon juice can be an excellent alternative to salt in many dishes.
Love yourself and your body by pampering it regularly with healthy food. Remember, healthy food can be very tasty, you just need to make a little effort and learn how to work miracles in the kitchen so that in the near future these miracles will be displayed on your appearance and health. Main – start, you will succeed!
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