For most people, life is planned to the smallest detail and therefore there is absolutely no time to eat properly. But even for the busiest and most active, there is a “special” diet that will improve relationships with food.
Diet for those who do not have a minute on themselves does not exist. Only with a healthy diet can you lose weight and improve well-being. This is not given to diets for a number of reasons.
Firstly, any to one degree or another is restrictive, that is, it excludes the consumption of certain products for a while. What the body always reacts the same way: it increases the level of the stress hormone, which is a signal for the accumulation of fat.
Secondlythe more complicated and stricter the diet, the higher the probability of quitting it in the very first days.
Thirdlythe more often we deny ourselves our favorite treats, the greater the risk of falling off and succumbing to temptation. And all because the brain, which is responsible for self-control, eats sugar. The more often we refuse carbohydrates to him, the more he needs them. It follows from this that it is better to eat properly, even despite the lack of time.
Recipe Optimization Recipes
1 EAT PROTEIN AT EVERY FOOD.
For breakfast - dairy products, nuts, eggs. For lunch and dinner - fish, seafood, meat. Protein foods increase calorie burning by 35%.
2 BASIC FOOD SHOULD BE BREAKFAST.
Who does not eat breakfast at all, does not receive the necessary norm of calcium, vitamin B1, iron, fiber, but has a higher level of cholesterol in the blood than people who are used to getting up half an hour earlier to spend them in the kitchen. If you do not have time to have breakfast at home, take a fruit, a slice of cheese, a cracker, yogurt with you to work.
3 MAKE 2 LISTS OF FAST COOKING: IN 20 AND 5 MINUTES. They come in handy on Sunday to draw up a menu a week in advance, or if suddenly guests appear on the doorstep, or when they want to quickly, but efficiently and without harm to the figure.
4 PLAN A DIET FOR A WEEK FORWARD.
This is best done in a school diary format. Save time, money and calories. Derogations, of course, can be. If the plan can be implemented at 70% - then he was good.
5 PREPARE 1–2 TIMES A WEEK.
This does not mean that you have to spend all day in the kitchen. A couple of hours is enough to make the necessary preparations for the next few days: a wholesale portion of salad (dressing and favorite vegetables can be added to it immediately before use), minced meat, vegetable stew or meat. From the food left over from dinner or lunch, it is easy to prepare a new tasty dish. For example, vegetable stew can be served as a sauce for spaghetti, rice or beans. Puree overripe fruit puree is suitable as a sauce for pancakes or cottage cheese.
6 CONTROL PORTION SIZE.
This, according to nutritionists, is one of the main recommendations for the most busy.If you mainly eat in a cafe, instead of coffee with a croissant, take a salad. Salad or cold appetizer should generally begin any meal, if you dream of a slim figure. This is the only dish that you can eat with almost no restrictions, if you choose low-calorie dressing. All other servings - the size of a palm or a handful.
7 PREPARE FOOD FOR WORK ON THE EVE OF THE EVENING.
It just seems that the recommendation is complicated and contradicts the busy lifestyle. Only 15 minutes will be needed in the evening to put in a container tasty, healthy home-made food, which will be doubly pleasant to eat before a business meeting, meeting or on the way to a fitness club.
Tips for the "kitchen"
● If you often have to dine in a fast food restaurant, choose a MEXICAN KITCHEN if possible. The portions there are usually large, so you have to limit yourself to half, but the food is healthy and not burdensome for the figure: burrito with brown rice, beans, chicken, corn salsa and guacamole.
● In one piece of MELON contains as much healthy lycopene as in four tomatoes.
● CHERRY JUICE - the best natural sleeping pill, it increases the level of melatonin (the hormone that regulates sleep). The main thing is to choose a drink with a minimum sugar content.
● ANY FRUIT, eaten before the main meal, reduces calorie intake by 15%.
● Keep canned beans and tuna at home. With their help, in the blink of an eye you will make a regular salad or pasta a more satisfying, but not too high-calorie dish.
● Let there always be whole-grain bread rolls on the kitchen shelf and at least one protein product in the refrigerator: nuts, cheese, boiled turkey, lean ham.
● Eggs, minced meat, vegetables - all that is needed to cook a wholesome dinner in a hurry.
● Choose fruits and vegetables that are quickly cooked and stored for a long time: oranges, apples, mangoes, green beans, broccoli, etc.
The article was published on the materials of the magazine "Good advice" 9/2013
Text: Liya Radova, Photo: Fotolia.com
Material prepared by Julia Dekanova
