All who seeks to lose weight by the summer or always supports themselves in good physical fitness, already probably heard more than once that not only the total consumed calorie content is important, but also the time of use of certain products. Yes, it turns out to be all his time and some foods can even lose their useful properties if they are not eaten in the afternoon when necessary. But thanks to our article you will no longer be mistaken!
Apples
Right. It is best to eat apples in the morning or as a snack between the main meals. The apples contain pectins that improve the operation of the gastrointestinal tract and prevent constipation.
Wrong. If the apple eaten in the morning will benefit you, then it is better to refrain from this useful fruit. The same pectins can provoke increased acidity in the stomach and discomfort, and also awaken the feeling of hunger.
Cottage cheese
Right. Cottage cheese is perfect for breakfast and lunch. It improves the work of the digestive system and is perfectly absorbed by the body, not burdening the stomach.
Wrong. But for dinner it is not worth it. Do not create yourself an extra discomfort before bedtime. By the way, dairy products have a property provoke inflammation and exacerbation of chronic diseases during sleep.
Sweet
Right. Of course, sweet does not apply to useful products, but sometimes you can pamper yourself. By the way, sometimes it is in the morning. At this time, the day of insulin in the blood and so high, so sweets will not lead to its sharp jump.
Wrong. At any other time, it is better to refrain from sweet. It is not so difficult. And useful. After all, even relatively innocuous sweets, such as marshmallows, grazing and marmalade, not the most favorable effect on the figure, immunity and well-being.
Fig
Right. Everyone knows that carbohydrates guarantee vigor and energy for a long time. If you lead an active lifestyle, Eat rice for lunch. And go on numerous cases.
Wrong. Many believe that rice is the perfect dietary product. But he is very caloriene. Therefore, if you want to dinner exactly, instead of white welded wild.
Bananas
Right. Bananas are simply indispensable if you are engaged in sports. This is an excellent source of energy before training, and a wonderful way to close the "carbohydrate window" after classes. And they also contribute to the development of endorphins, raising the mood and soothing the nervous system. But there are bananas yet better in the morning.
Wrong. Bananas at night is not the best idea. First, they possess the same property as dairy products, provoking inflammation. Secondly, they are still enough calories, and you need to know the measure.
Meat
Right. Meat is a valuable source of animal protein. Regular use of this product increases endurance, improves brain performance, stimulates the protective forces of the body. Choose meat for lunch.
Wrong. Meat for dinner is not suitable. It is not so easy to digest so that you can afford to have this product for the night. Stop the choice on fish, vegetables or seafood.
Bean
Right. Beans are better to use dinner. They normalize the work of the digestive system, reduce the level of cholesterol in the blood and make sleep tight. So better food for the evening and you will not come up with.
Wrong. But in the morning of the use of this product it is better to refrain. Bean may cause meteorism, and even after them there is no long sense of saturation.
Walnuts
Right. With walnuts, everything is very simple. Eat them for the night. The main thing here is not to overdo it, because nuts are quite calories. The thing is that they contain polyunsaturated fatty acids omega-3, and they are absorbed better in peace.
Wrong. In principle, you can have walnuts at any time and use them as a snack. But the maximum benefit from this product can be obtained only in the afternoon.
Cheese
Right. Breakfast must necessarily include a couple of cheese slices. It is delicious, nutritious and helpful. There are a lot of vitamins and minerals in the cheese, and it is also perfectly charged with energy.
Wrong. In the afternoon we advise you to refrain from cheese. First, it is a dairy product, and what it threatens, we have already told above. Secondly, Calorien Cheese, and this later use can lead to a set of excess weight.
Fig and kuraga
Right. Of course, figs and kuraga are ideal for morning meals. They accelerate metabolism, thereby improving the work of the digestive system, and make your body wake up and tune in to a productive day.
Wrong. For the night of figs and the kuraga is better not. Their miraculous effect is so strong that your accelerated metabolism at rest will cause the abdomen and discomfort in the stomach.
Eating during the day
Based on the physiology of digestion, it is possible to most rationally distribute the reception of a variekteric food throughout the day.
In Ayurved, food throughout the day is agreed with the rhythms of nature. Ancient wise men were noticed that three periods of four hours each were consistently replaced during the day. The first period is rest (by the Hydffy "Cafe", which means "mucus"), the second - energy activity ("Pitt", which means "bile"), and the third period - motor activity ("WATT", that translated means "wind").
These periods are primarily associated with solar activity. The period "Cafe" - from 6 to 10 hours. At the physiological level of the body, this affects the rest and severity of the body. The Pitt period lasts from 10 to 14 hours and is characterized by the high position of the sun. At this time, we are especially hungry and in us the most strong (by analogy with the Sun) "Fire of Digestion". The period "Wat" lasts from 14 to 18 hours. The sun rolled the earth, heated the air, the movement of the air masses begins, the wind rises, and everything comes to move. At the physiological level is a period of motor activity, the highest performance. Next is the repetition: from 18 to 22 hours - "Cafe"; from 22 to 2 night - "Pitt"; From 2 to 6 am - "Wat". It is in this rhythm who lives the whole world of animals and plants. Moreover, such activity is observed both in day and night animals.
Based on these prerequisites, Ayurveda gives the following recommendations regarding nutrition during the day.
1. Stop in the period "Wat" (motor activity), a little earlier than 6 in the morning (local time). You will be active all day. Stopping, drink a glass of warm water. "WATT" enhances the work of our intestines and promotes the evacuation of the contents of the colon.
2. When light hunger appears - a small breakfast.
3. In the period "Pitta" (especially from 12 to 14 hours), when the "digestive fire" is most strong, eat the largest food volume - starchy, with vegetables that gives the maximum amount of energy. Then sit quietly, preferably on the heels and raise through the right nostril to further increase your "digestive fire", and then within two hours are in a horizontal position.
4. During the end of the "Wat" and the beginning of the "Kafa", before sunset (17-20 hours), easy dinner: fruit, vegetable dish, a glass of sour milk or warm brawl.
5. Previously mentioned the circulation of energy in the body and the biorhythmic activity of functions. The stomach is active from 7 to 9 am, the delicious intestine - from 13 to 15 hours of the day. Next, bioritmologically active are active, other organs associated with the distribution and assimilation of adopted food during the first half of the day.
First meal - In the morning - there must be a feeling of hunger, preferably after exercise: run, fast walking, housework, etc. Recall the winged expression of the Bragg field: "Breakfast should earn." Take a natural, easily dismissed food according to the season of the year to easy saturation.
The second meal - at noon - with a sense of strong hunger, should consist of vegetables (salad or stewed vegetables). Next, use porridge from whole grains, nuts, soup or bread from sprouted grain, potatoes, etc. (meat adherents - meat food, but no more often 2-3 times a week).
Third meal - Not later than 17-18 hours - if it has a need to consist of fruits for the season or dried dried fruits, acidic milk. You can drink freshly squeezed vegetable juice or infusion of herbs.
Daily food - approximately 1500 g
Naturally, food should be separate. Use protein food into one meal, and the starchy - to another. Even in the Bible, special attention is paid to this issue. In the Book of Exodus, Ch. 16, verse 12, it is said: "... in the evening you will eat meat, and in the morning you will hide bread."
Of course, there may be a variety of options, depending on traditions and habits, but I suggest you the best, what are you after some time see for yourself.
The question is very important: what proportion should be respected between acidic (proteins and starch) and alkaline (fruits and vegetables) food during the day? It's no secret that body bodies receive food from blood. Bloodflow, depending on food, can change in the acidic and alkaline side. Acid blood proportion carries energy substances and reimburses costs. Alkaline - ensures the construction of our body, the creation of bones, nerves, muscles, supports physical and mental health, immunity.
Most naturopaths indicate the following proportion: 50-60% alkaline and 50-40% acid food.
For example, Paul Bragg considers the following proportion of food ideal: 1/5 part of daily meals must be proteins (vegetable and animal origin); 1/5 - starch food (cereals and cereals, as well as natural juices and sugar - honey, dried fruits), unrefined oils; 3/5 foods should be fruits and vegetables, raw and properly cooked. In percentage, such a diet looks like this: 60% - fruits and vegetables; 20% - protein food; 7% - starchy products; 7% - natural sugars, and 6% - oils.
Indian yoga determine the quality of blood in color. There are differences in color between pure blood and unclean. In their opinion, the most important blood "Sutvik" should be 60-70% alkaline - such blood prevails in people who have good health (indirectly indicates a clean pink language and bright pink eye conjunctivation). Therefore, yoga also adhere to the alkaline diet and the proportions that are indicated above.
And now we'll figure it out how much food should eat in one reception? G. Sherton advises to eat in accordance with individual needs, others - get up because of the table with a sense of easy hunger. I will introduce you to the proverb that the writer V. G. Cherkasov informed me (now the deceased): "If I got up because of the table with a feeling of easy hunger, I was flooded. If you feel that I was at the table, then I moved. If you feel that I got at the table, then I was poisoned. "
Clean, sweet and unsost food, which is tasty and pleasant, must fill half the stomach - it is known as moderate meals (Mitahar). Half of the stomach must be filled with food, a quarter-water. Another quarter remains free for movement, gases.
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15. How and how much food do you need or can be used during the day? In Ayurveda (the ancient Hindu teaching about a healthy life), food throughout the day is agreed with the rhythms of nature. The ancient wise men were noticed that three periods were consistently replaced during the day, 4
CHAPTER 6 Eating food during the day relying on the physiology of digestion, we can most rationally distribute the reception of a variety of food throughout the day. A luck, when the body rested during sleep, we do not need an energy influx. In addition, we know that
Eating food during the day relying on the physiology of digestion, we can most rationally distribute the reception of a variestic meal during the day. A luck when the body rested during sleep, we do not really need an influx of energy. Besides, we know that food
Eating food during the day relying on the physiology of digestion, it is possible to most rationally distribute the reception of a variestic meal during the day. In Ayurveda, food throughout the day agreed with the rhythms of nature. The ancient wise men were noticed that during
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Eating fat fat products, these skimmed products! They are clogged by the shelves of supermarkets. Why? Because you told not too much fat. You choose low-fat cheese, cream oil substitutes, low-fat mayonnaise, sauces,
The use of Pergrom daily optimal dose of Perga for an adult is 10 g, and the maximum dose is 30 g granned the perma in its pure form, thoroughly chewing, after eating. Perga, adopted on an empty stomach, can cause heaviness. The best option
Did you know that some products lose their valuable properties if you eat them at the right time? When it is better to eat apples, cottage cheese, cheese, dried fruits, sweet and more, read in the review.
And here it seems to you that you already know everything about a useful diet. You distribute advice on competent weight loss and are a family consultant for healthy nutrition for home. Or, on the contrary, begin to think that never remember all the rules and principles that you need for a new life with only useful food habits.
To understand in all the intricacies of proper nutrition is really quite difficult, but you can. For example, did you know that some useful products in certain conditions can not be at all useful? We have compiled a list of 10 products that you need to eat at a certain time so that they benefit your body.
Right.It is best to eat apples in the morning or as a snack between the main meals. The apples contain pectins that improve the operation of the gastrointestinal tract and prevent constipation.
Wrong.If the apple eaten in the morning will benefit you, then it is better to refrain from this useful fruit. The same pectins can provoke increased acidity in the stomach and discomfort, and also awaken the feeling of hunger.
Right.Cottage cheese is perfect for breakfast and lunch. It improves the work of the digestive system and is perfectly absorbed by the body, not burdening the stomach.
Wrong. But for dinner it is not worth it. Do not create yourself an extra discomfort before bedtime. By the way, dairy products have a property provoke inflammation and exacerbation of chronic diseases during sleep.
3. Sweet
Right.Of course, sweet does not apply to useful products, but sometimes you can pamper yourself. By the way, sometimes it is in the morning. At this time, the day of insulin in the blood and so high, so sweets will not lead to its sharp jump.
Wrong. At any other time, it is better to refrain from sweet. It is not so difficult. And useful. After all, even relatively innocuous sweets, such as marshmallows, grazing and marmalade, not the most favorable effect on the figure, immunity and well-being.
Right.Everyone knows that carbohydrates guarantee vigor and energy for a long time. If you lead an active lifestyle, Eat rice for lunch. And go on numerous cases.
Wrong.Many believe that rice is the perfect dietary product. But he is very caloriene. Therefore, if you want to dinner exactly, instead of white welded wild.
Right.Bananas are simply indispensable if you are engaged in sports. This is an excellent source of energy before training, and a wonderful way to close the "carbohydrate window" after classes. And they also contribute to the development of endorphins, raising the mood and soothing the nervous system. But there are bananas yet better in the morning.
Wrong. Bananas at night is not the best idea. First, they possess the same property as dairy products, provoking inflammation. Secondly, they are still enough calories, and you need to know the measure.
Right.Meat is a valuable source of animal protein. Regular use of this product increases endurance, improves brain performance, stimulates the protective forces of the body. Choose meat for lunch.
Wrong. Meat for dinner is not suitable. It is not so easy to digest so that you can afford to have this product for the night. Stop the choice on fish, vegetables or seafood.
7. Bean
Right.Beans are better to use dinner. They normalize the work of the digestive system, reduce the level of cholesterol in the blood and make sleep tight. So better food for the evening and you will not come up with.
Wrong.But in the morning of the use of this product it is better to refrain. Bean may cause meteorism, and even after them there is no long sense of saturation.
8. Walnuts
Right. With walnuts, everything is very simple. Eat them for the night. The main thing here is not to overdo it, because nuts are quite calories. The thing is that they contain polyunsaturated fatty acids omega-3, and they are absorbed better in peace.
Wrong.In principle, you can have walnuts at any time and use them as a snack. But the maximum benefit from this product can be obtained only in the afternoon.
Right.Breakfast must necessarily include a couple of cheese slices. It is delicious, nutritious and helpful. There are a lot of vitamins and minerals in the cheese, and it is also perfectly charged with energy.
Wrong. In the afternoon we advise you to refrain from cheese. First, it is a dairy product, and what it threatens, we have already told above. Secondly, Calorien Cheese, and this later use can lead to a set of excess weight.
10. Fig and Kuraga
Right.Of course, figs and kuraga are ideal for morning meals. They accelerate metabolism, thereby improving the work of the digestive system, and make your body wake up and tune in to a productive day.
Wrong. For the night of figs and the kuraga is better not. Their miraculous effect is so strong that your accelerated metabolism at rest will cause the abdomen and discomfort in the stomach.
Hello, my dear losing weight! In one of your video, I told about how to start slimming! Today I want to help you understand the nutrition and explain what products at what time you need to eat to lose weight.
A small certificate is a balanced, rational food implies content in the diet of such vital elements such as proteins, fats and carbohydrates. The absence or insufficient consumption of at least one of these most important components will not lead you to the desired results in weight loss and will cause a huge damage to health as a whole. On the role of proteins, fats and carbohydrates in our lives, I will tell in one of the following videos. If you want to see the video first, then subscribe to my channel.
So now let's talk about how breakfast, lunch, dinner and snacks of a healthy person who want to lose weight should look like or simply maintain their weight.
Let's start with breakfast. Breakfast should be satisfying and keeping the feeling of satiety for a long time. I recommend that there is a carbohydrate food for breakfast (do not confuse with all sorts of buns and sweets). We need complex carbohydrates - it is they charged the energy for the whole day. Therefore, in the morning I eat cereals - these are all sorts of cereals, wholegrain bread, pasta from solid wheat varieties, legumes, fruits and vegetables. Also, the breakfast is ideal for food, rich in protein - it can be any dish of eggs, cheese, natural yoghurt, cottage cheese, a piece of boiled or stew without chicken breast, turkey or fish.
If you have a tense, requiring concentration, mental work, then prefer breakfast containing the largest amount of complex carbohydrates. If the exercise is scheduled - then the products containing the largest amount of protein, you are just needed!
Now let's talk about snacks Between the main meals - why do they still need them so much? Well, firstly, the snacks will save us from the plaque to the fridge in the hungry convulsion. That is, having eaten between breakfast and lunch, such as a fruit or vegetable salad or drinking ripples, we will not have time to be brutally treasured and, accordingly, warn, the so-called "breakdowns" and clearly control everything that we send to ourselves.
Of course, these are fruits and vegetables, as well as berries, fermented milk products, cereals, such as rye loaves and nuts. Do not forget that nuts are very high calorie and get involved in immense quantities.
Now go to dinner. Those who wish to lose weight, it is necessary to dinner, mainly protein products with a small amount of complex carbohydrates, plus, be sure, fresh vegetables rich in fiber and greens, which is rich in a huge amount of minerals and vitamins.
Lunch may consist of birds, fish, seafood, meat. A non-political rice, pasta from solid wheat varieties, buckwheat, lentils, beans and nuts fit on the side dish. We prepare food for a pair, cottage, cook and bake without adding oil and chemical seasonings. Any non-historical vegetables will be suitable for salad. Pay attention to all kinds of cabbage - it is rich in vitamins and fiber, which cleans our body from slags and toxins and improves digestion. Greens do not spare, but add more, where it is possible and where it is impossible.
In the second snack It is better to prefer food with a high protein content - it can be cottage cheese, ryazhenka, kefir, solid cheese and other fermented milk products. Do not choose yogurts and curd masses with various additives, since in their composition they have a high sugar content and abundance of dyes and flavors. From innocent and unsweetened dairy products benefit will be much more.
Again, do not forget about vegetables and fruits. Fruits in the second snack are not prohibited, but only if they do not relate to sweet species. I recommend paying attention to grapefruit.
To dinner We forget about any carbohydrates and lagging on protein, vegetables and greens.
The dinner is perfectly suitable for boiled, cooked pair or baked chicken breast, fillets of dry rocks, such as cod, pike perch, bream, heck, halibut and putassu. As a garnish, it is best to choose baked and fresh vegetables.
If after dinner you feel hunger, That's not suffer and eat a light protein product, such as egg protein, cottage cheese, low fatty cheese or single-percent kefir - do not worry - your figure will not cause any harm!
Customize the victory, control yourself and be sure to do everything with pleasure!
You only seem to achieve a flat tummy and a thin waist is almost impossible. In fact, everything is much easier than you think - it is worth the first step!
If you have questions or you want to contact me for the individual development of a food program and training - I will be happy to help you!
You can leave your feedback, requests and wishes in the comments directly under the article - I will definitely answer!
I love everyone, kiss! See you soon!
Proper power mode is not only the necessary component of a healthy lifestyle, but also excellent, trouble-free tool to lose weight, restore your health and improve the quality of your life.
To begin, it is necessary to get used to the thought that it is always necessary to eat in the same hours so that the body is preparing for the process of receiving and digesting food. When you get used to this thought, start performing it.
"Liquid food needs to chew, hard drink." The digestion begins with us already in the oral cavity, and experts recommend to chew food thoroughly (32 times), because then in the saliva is produced by lysozyme - the first protection against penetration into our body of bacteria.
This rule is always working and in any case, whether you want to lose weight, gain weight or just be healthy: breakfastmust be protein-vitamin! That is, in the morning you must give the body of protein and complex carbohydrates. From carbohydrates, the body will receive energy, proteins will give construction material for muscle cells and organs. And together these components will give satiety.
- Omelet of two eggs, green salad and breads with cereals, a cup of herbal tea, a small fruit.
- Porridge (buckwheat or rice no more than two or three times a week, pearl, corn) along with low-fat milk or yogurt, green tea without sugar.
- Boiled marine fish, 100 g of low fat curd, tea without sugar, apple.
- Macaroni from solid wheat varieties, stew mushrooms, green tea.
- 100 g of boiled fish or meat on a pair, rye loaves, 100 g of low-fat curd or yogurt, whipped with berries.
- Chicken breast sprinkled with parmesan with green beans, tea with lemon, small fruit.
In 2-3 hours on the second breakfast It is necessary to give the body a fiber: eat a fruit, which contains a lot of fiber (pears, raspberries, avocado, kiwi, apples, figs, strawberries and strawberries) and drink kefir or yogurt.
For lunch Drink foods with complex carbohydrates: porridge whole grain, pasta from solid wheat varieties, of course, protein and a portion of lettuce, seasoned naturally not mayonnaise. If you are accustomed to eating soups for lunch, then you need to abandon the side dish, just eat fish or meat.
As one of the options for the correct power mode, you can eat
- portion of stewed vegetables and brown rice, small fruit and drink a glass of mint tea;
- 250 g of baked or boiled fish, vegetable assorted with asphalt;
- 200 g chicken breast, stewed zucchini, vegetable salad;
- boiled lentils with bow, salad with cucumbers and low-fat yogurt;
- stew mushrooms with dill, cucumber salad, radish and asparagus.
For afternoon You can eat sweet. But do not think that you finally have "goodwill" to cakes, cakes and candies. It can be
- 250 grams of fruit
- Glass of black currant
- Kiwi, Apple
- Dried fruits and yogurt
For dinner Eat protein food and products containing fiber:
Chicken without fat, fish, low-fat meat with a salad of fresh vegetables. As a last resort, stewed cabbage, you can also drink a glass of kefir and eat 100 g of degreased cottage cheese.
- vegetable stew, chicken breast, green salad with radishes;
- lentil with onions, stew vegetables, two apples;
- boiled meat with lettuce leaves, vegetable soup;
- boiled chicken, green salad, one apple.
As you can see, it is not difficult to comply with the correct power mode, the main thing is to configure yourself on, perhaps for someone, new dishes and products, include the power of the will and act.
Enjoy your appetite and be healthy!
Dear readers! For me, the opinion of each of you is valuable. It gives me strength and confidence that everything I share with you brings you to benefit, because I will be immensely grateful if you write a couple of lines in the comments to this article and share it with your friends and loved ones by clicking on the socket buttons. Networks.
If you want to return to this article again, add it to the bookmarks.
Always yours, Olga Suvorov.
In this article, I will tell you how to use products to use for the day on the mass / slimming / zozh.
And so, the use of products that is on the mass, that on weight loss, which, when head, has a general principle:
Proper healthy nutrition implies - fractional food.
Fractional food implies food intake very often (ideally every 2 hours), but grave (fractional portions) as part of the calorie number you need!
Ideally, you need to adjust so that the meals are daily at the same time, well, for example: 8.00, then 10.00, 12.00, 14.00, 16.00, 18.00, 20.00, 22.-. See? Every 2 hours.
Fractional food - allow you to maintain a stable and high level of metabolism in your body, which means - more calories will spend money during the day (more energy will be spent, i.e. the fat burning is accelerated), in case you are increasing the muscles, then acceleration Metabling accelerates muscle growth and all due to the fact that fractional nutrition spins your metabolism (your metabolism), i.e. All processes and synthesis in your body go much faster. Do you understand? 
To implement "DP", you need to purchase containers for food (and wearing food in them, with you, everywhere):
Although, many, now, probably, they didn't touch the ... Will be said: Yu-May, what is it that there is anyone necessary every two hours, they say, it is necessary, I need that a cow or t. P.
However, I'm not kidding, you will need to teach myself to fractional food within the framework of the calorie number you need, otherwise your metabolism will be slowed down, and the fat burning will occur very, very slowly, until the complete stop will not be completely. The choice is yours.
The rule is simple: the more often you eat, the faster your metabolism, respectively, with such a situation - the energy is spent more, and this contributes to the acceleration of excess fat. The same applies to the set of mass (muscles), only in this case, not the loss of fat, but the growth of the muscles is accelerated.
Moreover, fractional nutrition (frequent meals) is the best method of control of appetite. Knowing that you will eat every 2-3 hours, you will never have a desire to nourish the "from the Puz", thereby eliminate the "overeating". And most of the people are eating from 1-2-3 times a day and most often, when they feel hunger. And hunger is manifested due to a long break between meals. As a result, when a person is very hungry, he all eats and eats, then you can't stop, he wants everything and wants (in the end, it eats until figuratively speaking, the belly does not burst).
Such a category of people, even to explain it is not necessary that the feeling of satiety - it does not occur immediately after eating, but only after a while (landmark, 20 minutes after the meal). They also do not need to explain the fact that you need to eat slowly, carefully chewing food, because it is so correct, so the body is much faster thanks, and the person will not be able to "cross", and people ... grab quickly, swallowed slices ...
In general, forget about the past 2-3-time meals, enter the new realities, fractional food is that it is good for health, your figure and other things. Fractional food is a guarantee of your future success. Also learn how to correctly absorb food (slowly, slowly, carefully chewing food).
How to distribute products during the day?
The second important component of our article, which I could not tell you about.
At the stage of weight loss (fat burning), I strongly recommend focusing on complex carbohydrates in the first half of the day (until 15.00) - after 15.00 focus on protein products!
This is done specifically, for the reason that the day, people are usually active! Accordingly, it is necessary for this energy (complex carbohydrates), actually due to activity it will "spend", and in the evening, after work, study, etc. - Passive (what is there energy? Sit at the computer? Lying on the sofa? In general, it is obvious that there is nothing, because if energy goes, and you are passive, it will not "spend", as a result, the accumulation of excess fat, therefore The emphasis is placed on protein food).
At the stage of a set of mass - this rule may not act (see the situation).
When we try to stick to the diet we chose, we pay great attention to what we eat. But at the same time we absolutely do not think about when it is better to sit at the dining table, how many times during the day we must eat food and what will happen if we decide tightly.
Standard number of food meals per day - three. And this is if lucky. Some mistakenly believe that if they completely stop eating or restrict meals to once a day, they will lose two times faster. But usually such experiments, in addition to stress and health problems, do not lead.
It is desirable to eat every 3-4 hours.This makes it possible to improve fat burning, prevents the release of an insulin tolerance to blood, allows leptin (hormone regulating energy exchange) to create its magic and control appetite and metabolism. And also keeps under control the balance of cortisol production - stress hormone.
Do not skip breakfast! Our grandmothers were right when they said that day should be started with a good dense breakfast. It gives energy to start a long fruitful day. If you miss breakfast, very soon feeling of hunger caresses you surprise and you begin to interrupt the feeling of hunger to everyone that comes on hand. And in the offices, candy and cookies usually come across the arm.
Do not eat three hours before sleep. Food before bed increases the body temperature, increases the content of sugar and insulin in the blood, reduces the production of melatonin and growth hormone. All these factors affect sleep and natural fat burning, which occurs when we sleep. In addition, poor sleep leads to what we can move the next day.
If it happened that time for food you have appeared before bedtime, it is desirable to use lightweight food with low content and high content.
Start the day with proteins. To improve your appetite control, it is better to eat proteins for breakfast, and carbohydrates to leave for lunch or dinner. Omelet with tomatoes - excellent quick breakfast!
Never proceed to the power training on an empty stomach. For such classes, your body needs energy to obtain an optimal result. But Cardio training can be performed 30 minutes before meals.
It does not mean that you need to go straight before training. Just do not go to classes if you have not ate anything for a long time and you have a feeling of hunger. Before the training itself, you can eat bananas, nuts or dried fruits - calorie, quickly absorbed, gives the necessary energy and eliminates the feeling of hunger.
Focus on food.While eating it is undesirable to be distracted by something that does not concern your lunch. Focus on the main occupation, feel all shades of taste, relax, finally, and relax. Your dinner is an island of silence and calm among the rapid ocean of the working day.
The first are proteins. During meals, eat first protein food, and then everything else. Proteins send a signal to your brain that the body has been saturated. So you eat exactly as much as you need.
Take alcohol after eating. If you decide to drink a dinner or any other drink, it is better to do it after you have filed, not during. Alcohol after meals increases the production of hormones that control appetite and digestion.
And if you decide to drink white wine in the evening - keep in mind that it increases appetite and the chance that you want to have a snack is very large.
