In the fall, the supply of vitamins naturally dries up: the abundance of healthy products ends, more and more often heavy carbohydrates fall into our plates. To give yourself vigor, not to gain excess weight and avoid the autumn depression, adhere to these rules:
1. The opinion that with the onset of autumn you need to increase the calorie content of your diet is not true. Try to move more instead of eating heavier.
2. Take as the basis of your diet fruits and vegetables, preferably yellow and orange. These are pumpkin, carrots, persimmons, lemon, citrus fruits. Pay attention to cabbage – stewed or sauerkraut. Do not forget about fermented milk – cottage cheese, sour cream and kefir.
3. Leave healthy porridge for breakfast or lunch – it will provide the necessary carbohydrates for energy. Give preference to buckwheat, rice and oatmeal.
4. The basis of good assimilation of food is fractional nutrition. Divide your meal into 6 meals and don’t gorge on overnight.
5. Due to the lack of sunlight, autumn dramatically decreases the level of serotonin in our body. Don’t gorge yourself on chocolate to replenish your happiness hormone, but rather spend some time outside during the day.
What foods will be useful in the fall?
Pumpkin is the queen of the season. This berry is littered with counters, and even at a very “tasty” price. Pumpkin can be used to make “3 dishes plus compote” – soups, cereals, desserts, and juice. Pumpkin is rich in carotene and is well absorbed by the digestive tract.
Bell peppers match the pumpkin – the nail of the table. It can be baked, fried, stuffed and canned. Bell pepper is very high in vitamin C and A – fighting against seasonal colds and helping for depleted hair and nails.
Watermelon is full of fructose and glucose – a paradise for losing weight with a sweet tooth. Watermelon contains vitamins of group B, C, folic acid, fiber, it helps to “flush” the body, but be careful – it puts a lot of stress on the kidneys!
Zucchini, although not a novelty in the fall, will still prolong the usual taste of summer and support you with vitamins. Low-calorie, it is indispensable in literally everything: in soup, and in side dishes, and in baked goods. Zucchini will help relieve swelling.
Apples are a savior for those who are used to snacking. They both saturate and taste sweet, and distract from obsessive thoughts about food. Plus, it’s a great source of fiber, which will help you keep your stomach and intestines working.
Spinach is rich in vitamins A, B2, B6, H (biotin), C, K, folic acid, calcium, potassium and magnesium – a whole multivitamin! It contains a lot of protein, has a positive effect on metabolism, regulates the digestive tract and reduces fatigue.
Figs are a source of potassium, the leader in its content. Figs can be eaten for dessert and served with some main courses. Figs also contain carotene, protein and iron for your health.
Be healthy!