Guidelines for a healthy and balanced diet (pt. 1) Girls I decided to do a diet, or rather to regulate what I eat, to be able to get a drier and physical well-being and mental and physical, then turning the web I found advice on how to eat a healthy and balanced and I report below a patchwork of the most useful advice to me:
The reasons that can lead us to correct the our diet are many: problems of constipation, indigestion, feeling bloated, sick or awareness of eating disorder, or simply because we dislike the most when you look in the mirror and want to feel more fit and vital. Here are 10 tips + 1 to lose weight and follow a balanced diet.
1. Eat all meals
Never skip the main meals (breakfast, lunch and dinner) so to keep your metabolism always active and powerful. You burn more calories even if you do two snacks of fruit during the day.
2. Check the portion size
Sometimes, without realizing it, err on the portions. It is a very common mistake to avoid, not only because they accumulate more fat to be disposed, but also because we eat more than necessary.
Good advice to check the quantity of food is to use smaller plates: trick the brain filled to the brim, but eat less than usual.
3. No sugars and bad fats
a treat every now and then we can be, but it's better not to overdo it and it is important to have the quality. Do you prefer the homemade cake bought at the snack, choose some cubes of dark chocolate or milk instead of smarties.
As regards sugar, it is best to limit them, but if you want to Burn it to sweet preference in the morning, at breakfast, or at best as a snack. Never after lunch or after dinner, or slow digestion and the sugars will turn to fat.
4. Eat slowly and chew well
Eat slowly, chewing carefully each food. Avoid eating voraciously and quickly help the stomach, because the sense of fullness comes 20 minutes after the meal.
5. Beware Condiments
seems trivial, while it is a very important rule: often you eat diet or make small sacrifices, and then watering foods with unhealthy fat and seasonings.
This will retrieve all the calories that you wanted to take, which is why it is better to choose the olive oil in small quantities compared to butter or lard, not counting the various sauces and dips .
6. Fruits and vegetables are rich in fiber and fill
They say you should eat at least five servings of fruits and vegetables a day is a golden rule, to be followed whenever possible. Just eat fruit for breakfast and snacks during and vegetables for lunch and dinner to fill up on vitamins.
Not only is it very healthy for the skin and the body, but is also a great way to stock up on fiber and to increase the sense of satiety.
7. Do not delete Carbohydrates
slimming diets require abandoning carbohydrates as a first step to lose weight, but it is something unhealthy and wrong in particular. Carbohydrates, in fact, are rich in starch and provide the energy to face their days. I shall only try and eat them for breakfast and lunch, taking less at night, to stay healthy and lose weight.
8. Drink at least 2 liters of water a day
Water is essential to our health, it provides minerals, without being fat, because it contains no calories. Assunta abundantly, especially outside of meals, water reduces the sense of hunger and improves the functionality of intestinal transit.
In the elderly, who feel a little thirsty, 's Water prevents dehydration, especially during summer heat waves. The mineral waters rich in calcium (in especially those with more than 300 mg / liter of calcium), especially taken with meals, help us to protect us from osteoporosis. Water also, along with physical activity and fiber contained in vegetables, fruits and whole grains (pasta, rice, bread) is the only true natural remedy for constipation.
Finally, it is very helpful to have a perfect skin: In addition to making it bright and smooth, it also reduces the swelling of the eye, as well as swelling in the body. In short, the reasons to drink so there are a lot.
9. Follow the Rule of the portion and percentage
Several scientific studies have shown that the body needs to introduce certain percentages of protein, carbohydrate and fat per day. For this, assume 15% of protein per day, 30% of the remaining percentage of lipids and carbohydrates.
10. Drink a glass of milk every morning
11. There are no forbidden foods
No food is forbidden: But there are some foods to be consumed in moderation. Always remember this rule, especially when you fall into temptation.
diet, according to its etymological meaning (d the greek "style that is diaita life) should not be understood only as food but also as a lifestyle involving physical activity, occupational, sports, the rhythm of sleep habits and luxuries (such as smoking, the 'intake of coffee and alcoholic beverages) .
To be effective over time and be healthy, the diet should be balanced, ie, physiological and biochemical meet the needs of our body.
An unbalanced diet, although it may cause us to lose a few pounds quickly, will not help us ever really solve our problem, we do not teach you anything, and can sometimes even be harmful.
