• Balance. The daily diet should be composed in such a way that it contains all the necessary nutrients and vitamins.
• Correct diet. 5 times a day is the optimal amount of food intake. The interval between meals should be 4 hours.
• Calorie content. It should be just one to cover our energy costs per day, but no more.
• Healthy food should be rich in quality natural products.
The principles are quite simple, and the reward for following them will be to strengthen the immune system and lose excess weight.
Maximum elimination of foods high in sugars from the diet
Examples of such products are: chocolates, preserves, jams, cakes, pastries. Honey is an exception to the rule due to its beneficial qualities. If you have a big craving for sweets, you can pamper yourself a little with a honey. Eat more natural, fresh juices, fresh fruits and vegetables.
Exclusion of products containing preservatives, various dyes and sugar substitutes.
Such products include: gum, yoghurts, processed meats, unnatural juices and drinks. Beware of products that carry the words “preservatives, identical products” on their packaging. Instead of such products, it is better to eat a vegetable salad, drink warm homemade milk or low-fat meat cooked in the oven.
Say no to genetically modified foods.
These are all genetically modified foods: soybeans, modified buckwheat, rice and corn cereals. Pay attention to small letters on the packaging, which contain complete information about the product. Nowadays, you shouldn’t completely rely on the seller.
Minimize high fat foods
These include: cottage cheese more than 8% fat, fatty meats, fatty fish, any sausages, lard. Forget about store-bought minced meat, except for processed fat and offal, there is nothing good about it. Swap it for lean minced meat, or replace it with chicken, which is considered a dietary food. Don’t overuse eggs. 4 pieces a week is more than enough.
Avoid cooking food by frying oil.
Forget about fried potatoes and cutlets, don’t think about pancakes and pancakes. There are many other wholesome foods. It is necessary to adhere to a healthy diet. Eat boiled or steamed food instead of fried food. Well, if you are really unbearable, on holidays you can allow a small piece of barbecue, avoid heavily fried pieces.
The inclusion of the basic principles of proper and healthy nutrition in the everyday menu will help not only to improve your health, but also to lose extra pounds.
7.00-8.00 – breakfast (4 tablespoons of boiled oatmeal, 1 egg, herbal tea or coffee without sugar);
10.00-11.00 – second breakfast (a small vegetable salad and a glass of natural juice, the juice can be replaced with an apple);
13.00-14.00 – lunch (200g of soup, 4 tablespoons of boiled buckwheat, tea with milk and a small piece of bread);
19.00-20.00 – dinner (a small portion of vegetable salad, a slice of boiled fish, 1 slice of bread and a glass of tea with milk);
21.00-23.00 – late dinner – optional (150 g of low-fat cottage cheese and half a glass of berries).
We hope that the above menu will form the basis of your daily diet and will help you not only improve your health, but also lose weight.