Nutritionist, endocrinologist of the highest category, candidate of medical sciences Elena Konovalenko talks about simple and healthy habits that should be acquired in the new year.
1. EAT BREAKFAST!
If you start the day on an empty stomach, the body perceives this as a threat that it will have to starve. And all subsequent food is converted to fat and stored as “supplies for a rainy day.” Medical research confirms that with every breakfast you skip, your metabolism slows down more and more. That is, the body simply begins to save energy and spend fewer calories.
2. EAT THREE TIMES A DAY.
Plus two snacks between main meals – an apple or yogurt. Only regular meals will save you from the evening “zhora”.
3. EAT JUST.
The more food products have been cooked, the less nutritional value they represent. For breakfast – omelet or porridge. For lunch – a portion of meat or fish with a vegetable side dish. For dinner – cottage cheese. Here’s your ideal daily diet.
4. IF YOU WANT TO Lose Weight, START A FOOD DIARY.
People often don’t remember what they eat during the day. Because they eat randomly, have a snack in front of the TV or computer. Many of my clients, during the first meeting, assure that they “do not eat anything at all.” And when they start to write down, they are horrified by the amount of food eaten during the day.
5. PREFER LOCAL PRODUCTS.
Relatively speaking, if you choose between pineapple and apple or salmon and herring, the second option is better (don’t forget about quality!). Firstly, local products are more familiar, which means that the body will assimilate them more easily, they will not cause irritation of the gastrointestinal tract. Secondly, there are more chances that these are fresh products: after all, they grew in a neighboring garden, and were not brought “far away”.
6. ELIMINATE SUGAR AND SUGAR SUBSTITUTES FROM YOUR DIET.
If you really want something sweet, eat a piece of bitter (83-87%) chocolate. It’s better than sweet tea or coffee anyway. Do not forget that a natural alternative to sugar – honey, of course, is healthy, but high in calories. These are fast carbohydrates that are instantly absorbed, cause a powerful release of insulin, and after half an hour you will want to eat again. Honey can also cause allergies. Therefore, it can be eaten in small quantities and only by healthy people.
7. DRINK A LOT OF WATER.
A minimum of 3-4 glasses a day – in the morning on an empty stomach and between meals. The ideal balance is 8-10 glasses. Correct water intake speeds up metabolism, reduces appetite, is essential for muscle growth and joint protection!
Eat right, eat happily and be healthy!