To achieve the maximum healthy life, we need to take into your life all these principles.
Proper diet or.
diet for fat loss does not mean starvation, but only slightly lower
caloric intake (how much you eat), as your body needs - with an emphasis
on the proper selection of individual nutrients - food quality (what
you eat) and time meal (when you eat).
Common errors during weight loss
Drink less than a liter of water a day
Water increases the skin's elasticity, helps metabolism and fill an empty stomach and eliminate hunger. Do not forget that the day should be taken at least two liters of water if you exercise and sweat in it, but there is more.
Expert Advice
Sufficient fluid for the well-being of the utmost importance because your body is made up of 70 percent water. The best water is tasteless, unsweetened tea and fresh lemonade - with such drinks fill your stomach without caloric intake. A bottle of water in your purse means health, and not a fad.
Glass of warm water with a little freshly squeezed lemon in the morning
purifies the intestines and removes dirt that has accumulated in it
from the previous day.
Nettle tea helps lose weight perfectly, since it promotes digestion and stimulates the elimination of water.
Skip the first meal of the day - breakfast
In an effort to lose a few pounds quickly, not odpovedujte breakfast - the energy that lifts you up in the morning.
Expert Advice
Treat yourself to a suitable, healthy, wholesome and of good quality breakfast.
This will improve digestion and prevent hunger until the next meal to
follow in a day, and thus gradually lowered carbohydrate intake in the
second half of the meals of the day, because then you do not need as
much energy in the morning.
Breakfast cereals are very suitable to combine with milk or dairy
products, which are a very good source of calcium and protein.
Cereals, which are an excellent source of complex carbohydrates, can be
complemented with fresh fruit, which are an excellent source of sugar,
fiber and vitamins. So at breakfast represented all major nutrients that you need for a good start to the day. Be aware that 'empty sack does not stand up "!
Although salt contains sodium and potassium, minerals that are
necessary for healthy body functioning, too much salt in the body can
cause high blood pressure and stimulates appetite and causes puffiness
and bloating.
Expert Advice
Rather posezite Mon salt substitute containing potassium instead of sodium which retains water in the body. Eat as little processed foods containing salt - bacon, ham, sausages and ready-made sauces.
I encourage you to season food with a variety of dried and fresh herbs, lemon or apple vinegar, and so do a dish full-bodied.
You forget the variety of foodstuffs
Daily diet should be varied, that your body gets all the necessary substance for normal functioning.
Expert Advice
Enjoy foods that contain high-quality protein, carbohydrates and fat to satisfy the need of all the vital nutrients.
The simplest prefer fresh for basic foods, and not already processed and prepared foods.
Quality protein, which are an integral part of all body tissues and
essential for strong muscles, found in a deserted meat, soy, eggs, milk
and milk products.
Fat is a food that most of our diet is lacking, and at the same time too strong. Enjoy essential fatty acids, which include omega 3 and 6 Difficulty of finding sources of omega-6 should not have - cold pressed or unrefined (not refined) vegetable oils.
Omega 3 can be found in linseed oil, flax seed oil, EPO, fish (salmon, tuna, mackerel, cod) and walnut.
Fats should make up about 30 percent of daily energy intake, a high proportion of fat should be from unsaturated sources.
Perfect measure of quality carbohydrate energy to fuel muscles, nerve cells and brain.
Enjoy complex carbohydrates, which provide energy longer and contain
fiber - all whole grain products, fresh fruits and vegetables.
Serve food on large plates
Although it sounds incredible, but the size of the plate is important. The larger the plate, the more you will find that you eat less. Power psyche could call it.
Eat with smaller plates, but above all you compose menus in advance and
accordingly to purchase food to the last minute you will not be
starving wrapped in a fast-food restaurant.
Expert Advice
We are what we eat! We have learned to eat as much as we get on the plate. Trust preferred their own sense of satiety. So you will feel easy and never without power.
Too much food loaded body and makes you tired. Enjoy each meal. Look forward to their meals. Eat what you love! There's always appropriate healthy food that tastes good to you.
Can you hold all day without food
Skipping meals or combine your body will not work well.
The body needs a constant supply of energy, which is converted into
glucose, for the smooth functioning and, thus, afford regular meals.
Expert Advice
If you have only two meals a day, they split so that you have five to
six meals per day in the three main meals and two small snacks. This will be no overall calorie intake, but meals should be small and frequent.
Never skip breakfast, as it is very important not to start the day 'in reserve'.
Lunch should be a small meal that you ensure the quality of energy until lunch. I recommend apple, a handful of nuts or dried fruits, yogurt. More than a day tends to evening, less carbohydrates should be on your menu.
Scientists have studied in the survey, 25,000 people, in 5362 men and women who were born in 1946, and 20,000 people who were born after in 1958. In this measured their weight, blood pressure and evaluated for their way of life. They found that people from both groups began to gain extra pounds after 1980 and that this trend is still upward. Experts say that when people become obese, this trend is still up, and only a few returned to their original weight. Male gradually gaining their weight, while women begin to accumulate excess weight rapidly after 30 year.
