Do not confuse thirst and hunger!
Diet (every 2-3 hours):
Start your morning meal no later than 7: 00–9: 00, because it is during this period that gastric juice is produced in our body in turbo mode. Where do the legs grow from? Either the product was not fresh, or the method of its preparation was unacceptable, but there is only one conclusion – be careful what comes into your mouth. And remember, the portions should be no more than 250-300 g. Therefore, everything that we eat at breakfast is exclusively for energy production. Life in a big city often imposes a lot of obligations on people, which hinder many people from planning their time. Food lovers can add some ginger or honey to the water. Again and again.
Many are satisfied with this lifestyle. But do not forget about the dark side – obesity, gastritis, heartburn, ulcer and a whole bunch of various ailments. If there is no appetite in the morning, then the body received a lot of toxins a day later, which it still has not managed to neutralize. At this time of day, fats do not accumulate, but are consumed like firewood in a steam locomotive. It has become normal for a modern person to eat when he wants or when the opportunity arises. Many switch to single meals. Therefore, it is sorely lacking for everything, including normal healthy food. Most importantly, the last meal should be 2-3 hours before bedtime. Dinner begins in the late evening, almost at night, after you drag your body home and cook something in haste – pasta with sausages or dumplings, and on top of Ararat mayonnaise, so that the satiety is probably enough until the next evening. But even in spite of this, you need to eat it in the morning wisely – complex carbohydrates (cereals) + proteins (fish, chicken) + proper fats (avocados, nuts, cheese, etc.).
Carbohydrates simple + proteins or complex carbohydrates + proteins + fiber (fresh vegetables)
Complex carbohydrates + proteins (low-fat meat, excluding ducklings and pork) + fiber (fresh vegetables)
Fiber (vegetables) and / or protein
Here we must exclude any carbohydrates. If, for example, you had dinner at 20:00, and plan to sleep only at 2:00, you can eat squirrels (cottage cheese, chicken breast) at 23:00.
Approximate daily ration:
07:00 – breakfast: oatmeal on the water without salt and sugar, sandwich “avocado + chicken”
10:00 – snack: banana, a small handful of nuts
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13:00 – lunch: steamed chicken meatballs, rice, half a cucumber, half a tomato
16:00 – snack: oven-baked eggplant with spices, 1 boiled protein
19:00 – dinner: steamed fish, protein omelet with vegetables
22:00 – snack: cottage cheese
Drink a glass of room temperature water 30 minutes before a meal. The problem of the majority is that in the morning they cannot cram anything into themselves. Water will wake the body and activates all its vital processes. After all, there is something enchanting in this constant running around and bustle. As during an evening snack, only protein and fiber should be in our diet, namely: lean meat or fish or seafood + fresh green vegetables or cooked non-starchy vegetables. They are not used to breakfast at all, as a rule, everything is limited to tea or coffee, some, of course, still manage to seize this business with a toast of white bread or a sandwich with sausage.
It’s not always possible to go to dinner, mainly because of the accumulated work, so at best you will tip over a cup of coffee with sugar. Remember, the goal of regular proper nutrition is not weight loss, but a healthy body! After all, as you know, only a healthy mind can dwell in it!
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Useful recipe of the week:
PP pizza (a very good alternative to cereal for breakfast).
- 2 squirrels
- 1.5 tbsp ground oatmeal (oat bran can be)
- 1 tbsp corn starch
- 3 tablespoons white yogurt (I use Activation light 1.5%)
- your favorite spices (I always have curry, paprika and Provence herbs)
- filling to taste (I often take tomatoes, bell peppers, honey mushrooms, broccoli and cheese)
- whisk the whites lightly with a fork;
- add ground oatmeal (or bran), starch and spices;
- bake a pancake in a frying pan from the resulting dough on both sides (without butter !!!), not for long, so that the dough is slightly set;
- grease the pancake with white yogurt, then put the filling;
- send pizza to the oven, preheated to 180C, for 5-10 minutes. And so day after day.