Contents
Analyze your diet
Spring is a time to clean up, also in the diet. It is worth writing down three consecutive days on a piece of paper, along with the hours of eating the dishes and the liquids marked, to see your basic mistakes. Sometimes the elimination of them alone is enough to notice weight loss. What are the basic mistakes? No breakfast, too much intervals between meals (should be 3-4 hours), too many processed products, the presence of sweets and alcohol, too little vegetables and fruits, no whole grains, fish, nuts and seeds, too much fat and sugar , Too little irrigation solution and too much coffee. The mistakes could be multiplied. They will probably be different for everyone. If you want to know what an exemplary balanced diet day should look like, check out our menu of the New Tasty Match treatment.
Think about what’s wrong with you
It is worth enriching the analysis of your nutrition with notes about your well-being after specific products or dishes. If you notice bloating, gas or other gastric discomfort after an article, write it down in your notebook. It is then worth withdrawing such a product for 2-3 weeks from the diet to see if it brings relief. You can do the same with other suspicious products.
Remember about probiotics
There are more and more reports on the influence of the intestinal microflora on the weight loss process. It is worth remembering that bacteria perform a number of important functions for the body, both for maintaining good immunity and health, but also for a slim figure. As it turns out, obese people often suffer from dysbiosis, i.e. disturbances in the intestinal microflora. This situation can lead to intestinal leakage. This is because probiotic bacteria adhere to the intestinal mucosa and form an impermeable protective layer on it. When disturbances in the microbiome occur, this layer begins to relax. The links between obesity and the gut microflora are not entirely clear and require further research. However, restoring the balance helps to improve the effects of the diet. We wrote about how to take care of the right microbiota in ‘Take care of your bacteria’.
Schedule time to move
Physical activity is the best weight loss aid. Especially, being active at a moderate pace for at least 30 minutes is conducive to fat burning. So we are talking about cardio exercises such as cycling, swimming, jogging. Interval activity is also great, but it is not a beginner type of exercise.
Eat often but little
An important rule both to lose weight, as well as maintain well-being and avoid hunger, is to eat meals at appropriate intervals. You should eat breakfast as soon as possible after waking up. It should consist of complex carbohydrates and proteins. It can be, for example, a bowl of porridge with milk or a sandwich made of wholemeal bread with lean sausage and vegetables. After 3-4 hours, another meal should appear anyway, until the last one eaten about 3 hours before bedtime. It is worth including vegetables in each of the dishes. They can also be nibbled between meals if you feel hungry. The optimal number of meals during the day is 4-5 distributed according to the above rules. It is good if you manage to eat your meals regularly, but this is not always possible. Then you should fit them into your daily schedule, trying to take into account the above rules. When working in shifts, you often have to change the order of dishes. We wrote about it in ‘Work for shifts and at night’.
Cook healthy
Try to avoid frying, rather choose stewing, boiling or baking in foil. Choose valuable products with high nutritional density, i.e. high content of nutrients. Exclude ready meals and semi-finished products, fixes, thickeners, spices with monosodium glutamate and stock cubes. Try to smuggle in as many vegetables as possible in each meal. We often lack ideas on how to use them apart from salads or soups. Here are some suggestions for snack meals.
Porridge with lentils, raisins and apple
Ingredients:
1 apple, 1 handful of raisins, 1 handful of red lentils, 3 handfuls of oatmeal, cinnamon, water
Execution:
- Peel the apple and dice it. Put them in a pot with the raisins and lentils and cover with water.
- After 10 minutes of cooking, add the cereal. Continue cooking for about 10 minutes, stirring occasionally. If necessary, add more water.
- Finally, add the cinnamon. Eat hot or cold.
Baked broccoli and cauliflower balls
Ingredients:
2 handfuls of cauliflower and broccoli florets, 1 egg, 2/XNUMX cup breadcrumbs, XNUMX tablespoons finely grated cheese, herbes de Provence, salt, pepper
Execution:
- Cook the vegetables until they are soft but not overcooked (about 10 minutes).
- Blend the drained vegetables together. Add egg, breadcrumbs, cheese and spices. Blend. If the mass is too sticky, add breadcrumbs.
- Form small balls from the paste and place them on the baking sheet. Bake for about 15 minutes at 180 degrees Celsius.
Bean cups
Ingredients:
1 can of red beans, ½ cup of flour, 2 tablespoons of olive oil, salt, pepper, cumin, hot pepper
Execution:
- Blend the beans with the olive oil, flour and spices.
- If the mass is too thin, add a little flour and mix again.
- Sprinkle the metal muffin tray with olive oil. Put the mass in the mold and spread with a spoon to the brim of the container.
- Put in an oven preheated to 180 degrees Celsius for 15-20 minutes.
- Fill the ready-made cups with guacamole (avocado, garlic, onion, chili pepper, coriander, lime juice) or any other addition.
The photo comes from flickr.com