- POSTOFFICE
Good nutrition will only be good in the long run. Temporary diets do not work. People who sit on diets and then jump off only make it worse. They return (and gain new) health problems and weight loss, mainly by gaining fat.
- MEAL FREQUENCY
Most studies confirm that the number of meals a day does not affect body weight and composition. During fat-burning diets, increased meal frequency does not lead to better results. Moreover, frequent meals can increase hunger.
However, for general health and discipline, try to eat at least 3 times a day. At the mass kit you simply cannot eat all of your food in 3 times - you will need 5-6 meals there.
- EAT WHENEVER YOU WANT
Forget about not eating after 6:00 and at night. But stick to a stable regime. You eat irregularly (breakfast and dinner today, and 5 meals
- KEEP A DIARY OF FOOD
People usually misjudge the amount of food eaten (less). A nutrition diary will allow you to accurately calculate the calories you receive during the day and adjust your meals according to your body's response.
I recommend you start writing down everything you eat in a few days/weeks. Gradually you will have an idea of how much to eat.
Also, try to plan your diet in advance. Planning will save both time and money. As a diary of good nutrition you can use special mobile applications: Lifesum, MyFitnessPal, FatSecret.
- RULE OUT SUGAR, ESPECIALLY SWEET DRINKS
It causes insulin jumps (why it's harmful, you'll find out below) and is quickly deposited in fat. Sugar, especially when combined with flavorings in drinks, kindles hunger. A liter of lemonade/juice can be drunk without being noticed, which is 420 calories directly into your fat supply.What can I do to change sugar with the right food? Try protein bars, cocktails - they are quite useful and very tasty. Another option is to use sugar substitutes, such as stevia. Pamper yourself, but in moderation.
Tip: If you plan to eat sweets, eat healthy food first - protein, vegetables. In this way you will reduce the glycemic index (you'll find out what it is below) of dessert.
- COOK BY YOURSELF
Cooking at home promotes a healthy diet. Why not?
- Restaurant food contains an abundance of salt, fats, sugars and other unburned nasty things.
- Home cooking is very disciplined.
- You personally control the quality of the products and their BZHU.
- Handmade food is twice as pleasant to post in installers.
So if you know how to cook - cool, you do not know how - learn. You can cook chicken breast and boil brown rice. There are a lot of guides and recipes on the Internet (make sure they are healthy).
Save the containers and carry the food with you. Will you say it's creepy? So it's not creepy to carry your sides with you?
- RULE 10%
We're all people, chitmillas are allowed. 10 percent of meals a week can be made with chitmillas. For example, if you eat 4 meals a day, you get 28 meals in 7 days. Therefore, you can break the program 3 - round up in your favor :) - once a week. Chitmills are even useful: they allow you to overcome the plateau with fat burning. However, try to lie on the carbohydrates, not fats, and do not forget about the protein.
- THAT THERE ARE HEALTHY EATING PRODUCTS AND NUTRIENTS
Specialists in nutrition in the middle of the 20th century have developed a pyramid of healthy eating, which determines what and in what proportion is there. According to the classical pyramid, bread and cereals are the basis. Then there are fruits and vegetables, a little higher - meat, fish, dairy products. At the top are fats and sweets. Modern scientists have improved the pyramid, having put in a basis water.
Finally, I would say that you have to listen to your body anyway, because each person is unique. You want to eat once a day - eat. Like to eat every 2 hours - eat. Do not like vegetables - do not eat, etc. In the end, the best diet is the one you feel comfortable on and don't want to jump off. In the long run, it will be more effective.