Proper diet is important not only for your beauty, it is - the foundation of health. One could express it by the formula "everything is possible, but little by little," but the situation is not so simple. To avoid the most severe diets, is a real stress for the body and the metabolism, you need to listen to your body and its needs, to be able to eat in accordance with the age and activity.
Think about your diet
With age, the body's reaction changed so effective weight loss diet should be accompanied by physical exercises, which are a necessary condition to your body as long as possible to stay slim and strong. Indeed, since 30 years is changing the metabolism, the digestive process occurs differently (especially women). The cells begin to release less digestive juice, digestion is slower and more difficult. Therefore, you should think about your diet, in particular to limit the consumption of certain energy-dense foods and trudnousvoyaemyh, especially in the evening.
Breakfast
Those who are engaged in daily activities, special attention should be given to the first food intake. Given that the morning meal - the most important of the day, you need to replenish their stocks of vitamins, minerals and slowly absorbed carbohydrates.
Breakfast can start, usually with a dish of whole cereal with milk and honey, followed by two slices of bread and three toast, buttered low-fat (conventional oil: 10 g = 75 calories, low fat butter: 10 g = 40 kcal) . Do not be afraid to eat a few slices of bread every morning - bread still has not put on weight, in addition, the body really need it contains slowly absorbed carbohydrates and starch . Check out the breakfast can be 1-2 servings of yogurt from whole milk, then drink all the coffee without sugar (more than for reasons of taste, than because of the diet) . Finally, a glass of fresh fruit juice (orange or grapefruit) brings freshness and tone, and you can start daily activities . Yogurt or cottage cheese should be consumed all because, regardless of the physical effort, our body loses calcium . To compensate for the lack of calcium, can eat dairy products, and in the morning and in the afternoon, and (sometimes) night . The fat-free yogurt and whole caloric difference (50 and 80 kcal per 125 g), but the calcium content the same way .
Grab a snack at 11 o'clock.
Although a full breakfast, sometimes you have to bite later in the morning. It is always advisable to have a 1-2 energy bars containing phosphorus, calcium and potassium.
Lunch and dinner
During the day you can eat fish, vegetables and dairy products. Such food rich in dietary fiber, vitamins and trace elements, and protects them from heart disease and cancer, and obesity!
- Prefer fresh vegetables
Lunch can start with a plate of raw vegetables: carrots, radishes, tomatoes, lettuce, green beans, broccoli (100 g = 26 kcal) and cabbage - with a small amount of vinegar and spices. Then, eat the fish and garnish (rice, potatoes, lentils or pasta).
You should not eat any fried in butter or sauces based on cream. Food is better to fill a small amount of olive oil, orange juice and a variety of herbs that add flavor to the strictest dishes.
In our time, we can not say that healthy food - it's tasteless. Your task is to prepare meals. Look on the shelves with vegetables in a supermarket where you'll find fresh basil, and parsley, and thyme, and sweet onions ... Do not forget about spices. It is enough to generously sprinkle of rice, tomatoes, fish and vegetables - and you will realize that mayonnaise (100 g = 710 kcal), fresh sour cream (100 g = 900 kcal) or bearnaise sauce (100 g = 549 kcal) optionally added to all meals !
- No - fast utilizable carbohydrates!
Lunch can be completed with a piece of cheese without bread and yogurt. Pastries best not to eat, because most starchy foods contain a lot of sugar and calories (piece of apple pie = 200 kcal, choux pastry = 338 kcal). When you are accustomed to eat yogurt, cheese, coffee and tea without sugar, you will know the real taste of food and did not want to take a step back. It is a good habit that will not require you a lot of effort. Think of yourself and other such habits ...
If you want to play sports and work without feeling tired, you should consume slow digestible carbohydrates - starchy foods that provide energy. Before the evening you will have time to learn and digest them. Starch, as everyone slowly absorbed carbohydrates accumulate in the body, replenishing muscle glycogen stores prior to consuming energy. If you consume starch in the composition of natural products, it does not lead to weight gain (100 g of conventional pasta = 110 kcal, 100 g Parmesan cheese = 380 calories).
In the afternoon, eat 1-2 fruits, avoiding the grape (too sweet) and banana (high-calorie). By the way, banana - the perfect remedy to eat, if you suddenly feel fatigue. Fresh fruits contain vitamin C, beta-carotene, fiber and minerals. They improve the bowel, facilitating the conclusion of toxins that could interfere with weight loss.
Which diet for weight loss should pay attention to?
Principles of supply described here provide only a general idea, but for those who have decided to seriously address the figure will approach Dukan Diet, which has a lot of recipes and a detailed description of each step. Diet developed by an experienced dietitian, who spent many years on its improvement. This system is not complicated, but the results give positive, as evidenced by the numerous reviews of professionals.
An example of a balanced diet:
- Protein - 12-15% of the total caloric intake 100/125 g
- Milk, cheese, yogurt and other dairy products; red and white meat, sausage, poultry, game, meat products, fish, eggs, shellfish.
- Fat - 30-35% of the total caloric intake 50/62 g
- Animal fats (butter, fish oil); oils of plant origin (sunflower, soybean, peanut oil).
- Carbohydrates - 50-60% of the total caloric intake 100/125 g
- Raw fruits and vegetables; cooked fruits and vegetables; starchy foods (cereals, beans, bread, pasta, rice, potatoes, white beans); sugar (candy, chocolate, honey, sweet drinks).
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