7 rules for a healthy lunch: what and how to eat so as not to get better

Healthy lunch along with hearty breakfast and light dinner — the basis of a balanced diet. For healthy weight loss and lifestyle, it is important not to reduce the amount of food, but to eat regularly and properly. This means you'll have to pay attention to when what and how much you eat.

Unfortunately, it is lunch that we miss most often, or simply replace it with a cup of coffee and a bun drunk on the run. With this approach, not gaining extra pounds can be difficult, but you can easily harm your health. Especially if you are accustomed to dinner late 

• Why It's Important Not to Skip Lunch
• Healthy Lunch: 7 tips for how to eat not gain 

Why It's Important Not to Skip Lunch

During the day we show the most activity: we work, study, resolve issues and hold meetings. Therefore, a healthy lunch should solve the main problem — replenish our energy reserves. But at the same time, do not overfill the stomach, because excessive saturation sends the body a signal "it's time to rest." It is necessary to strike a balance so that not overeating, continuing to work, and easily waiting for dinner.

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What happens if you don't dine

1. Long breaks between meals disrupt metabolism, which is why losing weight cannot lose extra pounds and feel constant fatigue.

2. Without a proper meal, your hunger will increase by evening, and overeating at night harms your figure and normal sleep.

3. Without replenishment of energy throughout the day, the body begins to store fat in case you decide to leave it completely without food.

4. The level of cortisol in the blood increases, which causes bouts of anxiety.

Read also: Sedentary lifestyle: how not to get fat in office

Nutriticians remind that skipping lunch or quick snacks create a stressful situation for the body. It harms both health and figure.

Healthy Lunch: 7 tips on how to eat not gain 

If you don't want to gain weight, digestion problems and hormone imbalances, then don don't sacrifice lunch. But how should it be?

1. Follow the daily routine

The digestive organs are most active between 12 12 to 3 o'clock in the afternoon. Everything you eat will be perfectly digested. It is better, of course, to eat healthy food so that it fills you with energy, and the body — essential vitamins and micronutrients. If you practice two breakfasts (one early in the morning, the second — 10-11 o'clock), then lunch time can be shifted by 1-2 hours.

2. Stick to your calories and nutrients

It is believed that lunch should consist of & nbsp; 40% of the total daily allowance. For those who want to lose weight, it is advisable to adhere to the following scheme:

• Calorie — 400-500 kcal

• Slow carbohydrates — 50-65 g

• Protein — 20-30g

• Fats — 13-18 g

• Sugar — 4 g

• Fiber — from 8 g

Buns, sweets, cookies, which contain sugar and fast carbohydrates, it is better to remove them from the diet.

3. Follow the principles of healthy eating

A healthy plate of food, where fresh vegetables and fruits come first, and complex carbohydrates and cereals follow. In the same way you can compose the lunch menu.

And 3 more tips:

• Eat more seasonal vegetables and fruits.

• Do not combine carbohydrates and proteins, i.e. meat is better to eat with salad than with porridge or potatoes.

• Do not drink sodas and store juices. Half an hour before a meal, you can drink a glass of water with lemon. Water will dull the feeling of hunger a little.

4. Soup — main course for a thin waist

You can afford a lot for lunch, but for those who do not want to get better, nutritionists recommend eating soup without a second course. It helps improve digestion and is nutritious enough to keep you from feeling hungry.

5. Choose the right second course

Dinner doesn't have to consist solely of soup. Meat will not affect your figure badly if it is boiled, stewed or baked. For  side dishes, choose a vegetable cut or a salad of fresh vegetables.

Don't forget that vegetables are high in fiber, vitamins and minerals, so salad can be eaten before soup and as a accompanying meat dishes.

Read also: Proper breakfasts for every day: 4 options for different occasions

6. Skip dessert

Tea with sweet pastries and candies — traditional end of the meal. However, nutritionists hint that it is better to destroy the tradition. Tea immediately after a meal interferes with the normal absorption of food, and sweet turns into extra centimeters and kilograms.

7. Don't rush your lunch time

Lunch — it's not  just a meal, but and an opportunity to get some rest and distract from work. Dedicate  20-30 minutes to this enjoyable activity. Try to concentrate on  the taste of food, enjoy it. And one more important tip: don combine lunch with watching social media, TV and other distractions. This way you reduce the risk of overeating and earning digestive problems, and just enjoy your food more.

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If you follow these tips, lunch will give you energy to work in the afternoon and help maintain a healthy weight.

Read also: How to reduce the volume of the stomach: proven methods

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