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Nourishing and tasty
It is known to everyone that food contains proteins, fats and carbohydrates. We will not delve into chemistry and describe how the proteins break down into amino acids, but we will clarify for ourselves a few basic points.
1 Proteins are necessary for the body. They use them as a material for building muscles.
2 Proteins of animal origin contain amino acids that can not be obtained with any other products, so they are especially valuable for the body.
3 Vegetable proteins are also needed, because they supplement proteins of animal origin with a variety of nutrition. Vegetable products rich in proteins are peas, beans, soybeans and other legumes.
4 Proteins of animal origin include eggs, caviar, milk, cottage cheese, cheese, meat and fish.
5 Quite a lot of proteins in bread and cereals and very few in vegetables.
6 Too much fat in food worsens the absorption of proteins, and carbohydrates, on the contrary, improve their assimilation.
7 The largest part by weight and volume of food is usually products containing carbohydrates, - starch and various types of sugar.
8 Sugar very quickly gets from the intestine into the blood and spreads to the cells and tissues of the body with blood, and the starch must first turn into the intestine into glucose and only in this form enters the blood.
9 To ensure a steady flow of sugar into the blood, it is preferable to give preference to "slow" carbohydrates (cereals, cereal bread, starchy vegetables), and sugar and sweets should not give us more than one-third of carbohydrates.
10 "Quick Sugars" (sucrose, glucose and fructose) are found in honey, jam, confectionery, berries and fruits. In addition, we eat sugar in pure form.
11 Carbohydrates are close to fiber, which is almost not digested in the body. The presence of fiber in food is necessary, as it facilitates the movement of food gruel and prevents constipation.
12 There is relatively much fiber in black bread and other products from wholemeal flour, in which there are many bran, as well as vegetables, fruits and berries.
13 In the human diet must necessarily be fats of animal and vegetable origin. Long-term predominance of any one variety in the diet leads to the fact that it is worse absorbed, and sometimes also to a digestive disorder.
14 In milk fats (milk, cream, sour cream and butter), we have the vitamins A and D.
15 Vegetable oils (sunflower, olive, etc.) contain relatively many unsaturated fatty acids, without which it is impossible to fully digest protein.
In order to lose weight seriously and for sure, you need to get less calories from food than you need, but do not feel a sharp feeling of hunger.
Sounds, of course, fantastically: it is necessary to be undernourished, but to be full.
To learn the secret of such nutrition, it is necessary to accept as a fact that the products differ from each other not only by the composition (the ratio of proteins, fats and carbohydrates), but also by how they behave in the human body. Some are digested quickly enough, others linger in the stomach for a long time, but there is some reason why I do not feel like it any more, some still really satiate.
Ideally, when between breakfast, lunch, dinner and dinner, a person takes a break for four hours. The ideal schedule - four times a day: two breakfasts, lunch and dinner or breakfast, lunch, afternoon tea and dinner - choose how convenient. But the main goal is to eat so that you can get hungry as late as possible and have less snacks in between meals.
You, of course, noticed that a high-calorie product is not always able to saturate a person. In the tile of chocolate as much as 550 calories, that is, about as in a good dinner. But if you eat it instead of dinner, nothing good will come of it. Feelings will not be the most pleasant, but there will be another one in an hour.
It is also incorrect that a full meal should be oily, although it is proved that fats are digested in the body the longest. Ironically, the best person is saturated with foods that have a lot of protein. Nutritionists have repeatedly confirmed this. In second place - fatty foods. On the third - rich in carbohydrates.
To eat and at the same time get a minimum of calories, you need, as we have already found out, there is a water saturated with water: mashed potatoes, soups, stewed vegetables in combination with foods that have a lot of protein. In a serving of mushroom soup-puree, cooked with lean sour cream, only about one hundred and fifty calories, but after it you can not feel hunger for two and a half hours. Dietary vegetable stew with chicken fillets "pull" for 250 calories, but will saturate for all four hours. Comparison is not in favor of the chocolate.
I want to cite several popular and interesting diets. These are "ordinary", healthy diets at 16001800 kcal per day, not emergency options. You will also find them in the Appendix.
They do not imply a clear menu for the day.
Not every woman, even very striving to lose weight, can sustain three weeks of food on schedule.
If you are a person who loves order, and you know how to stick to the daily routine, sit on the diet boldly, you will succeed.
If you have a lot of cases postponed to the never-coming "tomorrow", you often change your plans for the day and you quickly get bored all over, try one of the following power systems.
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