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It’s no secret that health begins with proper nutrition. Together with it, we get good health, vitality and a positive attitude. Eating right doesn’t mean limiting yourself in everything. It is enough to follow simple rules.
Mode to taste
Fractional meals are the basis of a healthy diet. This mode implies that a maximum of 3 hours should pass between meals. Thanks to this, the metabolism works like a clock, the body stops storing calories in reserve, and physical and psychological hunger disappears. Just add light snacks between breakfast, lunch and dinner in the form of fresh fruit or vegetables, natural yogurt, a handful of any nuts or dried fruits.
A glass of satiety
Obviously, with a fractional diet, the portions of food should be reduced. Thus, we increase the energy consumption, which means that we use the reserves hidden in the fat cells. Determine the size of the portion will help a normal glass. It is in it that a standard portion of food should fit for guaranteed saturation. To avoid the temptation to go over the norm, put a strictly defined amount of food on a plate, and put the pan with the additive away.
How much to hang in calories
Calorie counting helps you control the amount of food you consume. But first, it is important to determine the personal rate of calories per day, taking into account age, lifestyle, body characteristics and desires regarding weight. There are dozens of formulas on the Internet for calculating individual calories. It is much more important to monitor the quality of the food. Remember, in a balanced diet, protein is allocated 15-20 %, fat-30 %, carbohydrates-50-60 %.
All moves are recorded
A food diary is another effective form of self-control. It is convenient to use it when making a food menu and counting calories. For these purposes, a regular notepad or special applications for smartphones are suitable. Psychologists believe that such records help to identify emotional problems that provoke weight gain. In addition to the dry numbers, you can post inspiring quotes and photos of your achievements in your diary. Isn’t that a powerful motivation?
Forbidden Fruits
An important step on the way to a healthy diet is the exclusion of flour and sweet foods from the diet. These are the main sources of fast carbohydrates that easily turn into excess weight. Replace the vases with sweets and cookies with a basket of fruits and berries. Let you always have dried fruits and homemade granola in reserve. Hopeless sweet tooth can console themselves with bitter chocolate, honey, marshmallows, marshmallows and marmalade. The main thing is to remember that everything is good in moderation.
Water Taboo
Another unshakable postulate of a healthy diet — you can not drink during meals. The fact is that digestion starts as soon as food gets into our mouths. The brain sends a signal to the stomach, and it actively produces digestive enzymes. But if you add any drink to this combination, the concentration of enzymes decreases dramatically and the body does not receive part of the nutrients. That is why it is recommended to drink at least 30 minutes after eating.
Chew not chew
Since childhood, we have been told that careful chewing of food is good for our health. And it really is. As we found out, the process of digestion begins in the oral cavity. After all, saliva contains enzymes that greatly facilitate the work of the stomach. In addition, with a leisurely chewing of food, the feeling of satiety comes much faster. To achieve the desired effect, doctors recommend chewing solid food at least 30-40 times.
Mercy to the stomach
Do not overeat at dinner — the rule of healthy eating, broken most often. Why is it so dangerous? In the second half of the day, the metabolic rate significantly decreases. And a heavy dinner becomes a punishment for the digestive system. It’s only worse to eat too much before going to bed. While the whole body recovers strength, the stomach and intestines have to work hard. No wonder there is no appetite in the morning and we feel overwhelmed.
Bread without circuses
Have you ever wondered why you can’t watch TV and read while eating? Distracted by these processes, we have less control over the process of saturation and continue to eat by inertia. It is proved that such distractions significantly impair the efficiency of digestion. And while watching your favorite TV series, your hands are drawn to harmful snacks, such as chips, popcorn and crackers. Agree, the body does not benefit from this.
Shine and purity
In any case, do not forget about maintaining the oral cavity in a healthy state. It is useful to brush your teeth not only in the morning and evening, but also after eating. However, if it is acidic foods or citrus juice, it is better to postpone cleaning. Since the acid softens the enamel, the toothbrush can damage it. But you can rinse your mouth without fear. Ordinary or mineral water, chamomile infusion or decoction of oak bark are ideal for this purpose.
If you want to supplement our code of healthy eating with personal tips, we will be only too happy. Tell us in the comments what eating habits and little tricks help you maintain your health and quickly get in shape.