Contents
1. Strike a balance
Healthy eating is not at all calorie counting, which is relevant when following a diet, and not total exclusion of fatty and high-calorie foods from your diet. After all, fats in certain foods (for example, omega 3 and omega 6 fatty acids in fish or derivatives of a number of valuable unsaturated fatty acids in fat, which have the so-called “long calorie content”) and under certain circumstances (if you are a tourist, athlete or hero-lover) is a good idea to include in your diet. Thus, зhealthy food Is, first of all, balance of proteins, fats and carbohydrates… To exclude one of the three components of the balance means to forget about healthy (read – normal) nutrition.
2. Make an optimal diet, without giving up anything
It is not difficult to change the usual diet to the “correct and healthy” one. It is enough to reconsider the methods of preparation and options for using products, without giving up your favorite dishes.
Do you prefer meat? Protein intake is not canceled. We recommend replacing fatty meat (mostly pork) with lean, dietary – lamb, turkey, white chicken meat, lean beef, veal.
Do you like fried meat? Try to bake it in the oven: without oil, using only fragrant herbs, spices and spices, having previously wrapped the meat in foil so that the meat juice does not “run away”. Meat prepared in this way will be healthier than fried meat, and will give it a head start to taste. The summer version of fried meat – kebabs – is also good, since such meat, cooked without direct contact with fire, is much healthier than fried in a pan.
Of course, all options for meat dishes with additional ingredients in the form of herbs, fruits and vegetables, rice are good. Try Stroganoff meat, chicken with orange mustard sauce, or apples. You can try to make Malay-style kebabs or beef roast.
Do you like sweets? Perfectly! There are many desserts with fruits, berries, vegetables that are easy to prepare and low in calories, for example, berry salad with lemon and goat cheese or peppers with apples and dried fruits. Desserts can be improved: add ice cream to the berry soup – and another version of the sweet dish is ready.
Diversify your favorite dishes with new ingredients. For example, add cedar nut oil instead of vegetable oil to a vegetable salad, use rucolla, thyme or basil instead of parsley and dill. Prepare a fruit platter with low-fat ice cream or yogurt as a dressing. Season buckwheat with onions fried in vegetable oil instead of butter. Make quail eggs instead of chicken eggs.
Eat everything, but in the right combination
This is advice for everyone, but especially for those who do not want to get better, have problems with the gastrointestinal tract or diseases of some organs (for example, the pancreas). If you love everything in the world, make it a rule at least not to combine meat with potatoes in the same plate, since potatoes with meat are digested and absorbed in different ways.
Don’t eat fruit after lunch: they cause fermentation of everything that got into the stomach “before”. It is also better to put sweets aside for a while: different enzymes are secreted in the stomach to process sweet and salty.
Remember the simplest healthy food combinations: meat – vegetables; porridge – dairy products and fats (butter); vegetables – grain products (bread, cereals); fruit – porridge; eggs – vegetables, vegetables – fruits, nuts.
Eat a lot, but little by little
Forget all sorts of statements that you cannot eat after six, that “give dinner to the enemy”, and if you forgot to “give it” – vegetable salad and kefir to help you. We all have a different metabolism, that is, metabolism: for some, everything is digested in half an hour, and for some, even a night is not enough for this. Therefore, when you are going to have dinner, focus on your own feelings. If you want to eat, eat, but not 5 minutes before bedtime, otherwise nightmares may torture you and not 5 hours before bedtime, otherwise, in principle, you may not fall asleep.
It doesn’t matter how much you eat per day, it is important how. A solid piece of meat can be eaten in one sitting, or you can eat three meals a day. The difference in how it is absorbed and how you feel can be enormous. Hence our fourth tip: eat as much as you want, but try to break the number of meals from 1-2, into 4-5.
Yes, by the way: chips, cookies, croutons, “energy” chocolate bars and other food nonsense – this is not food at all, this is the sale of advertising products to your kind generous hands!
Food must be earned
Otherwise – nothing, because everything in our body is interconnected. The less we eat, the less energy is produced in our body; the less energy is generated, the more fatigue accumulates; the more tiredness has accumulated, the less we move; the less we move, the more energy we accumulate; the more energy we accumulate, the more we eat (what else to spend energy on?). That’s it, the circle is closed! We accumulate energy obtained from food, which ultimately remains in our own body, but only in a different form – in the form of fat.
The hint is more than transparent: to eat normally, you need to lead a normal life. This means that even a small fraction of the energy received from an apple eaten at dinner must find a way out. You must spend this useful energy from a healthy apple on something useful for yourself: walk a block or two on foot, push up five times from the floor, jump on one leg around the dining / work table, twist your booty (you can – in front of the mirror, rotate in different sides 10-15 times), have sex with a loved one in the evening (one apple, however, in this case will not be enough). In general, what additional “treat” your body will receive after a meal depends only on you. The main thing is that you do not depend only on food.