most of the working people one full meal – dinner is considered normal. The breakfast and lunch in that case are often replaced with having a snack, and even ignored. Such power supply circuit leads not only to problems with stomach, but also to set of excess weight. If you keep the figure, it is necessary to adhere to the correct mode.
Food allowance for those who keep figure
The healthy nutrition assumes observance of the proportions providing receipt in organism of just proportion of proteins, fats and carbohydrates. Most optimum to adhere to five times food: on 25% of day diet - for breakfast and dinner, 30% - for lunch, on 10% - on two having a snack.
The breakfast has to contain proteinaceous products and complex carbohydrates. If you want to keep symmetry of figure, begin day with oat or buckwheat cereal, cottage cheese, omelet, low-fat meat, berries, toasts from whole-grain bread. For the second breakfast it is desirable to use cellulose – fresh fruit or vegetables. It is also possible to indulge himself vegetable or fruit with smoothie.
Lunch – the most volume meal in day. It has to consist of complex carbohydrates, small amount of protein and cellulose. Eat for lunch vegetable, meat or fish soups, fish, chicken meat, beef, brown rice or buckwheat, stewed vegetables or vegetable salads. For afternoon snack it is allowed to eat a little sweet – it will help to normalize sugar level in blood. Fruit, dried fruits and easy desserts will be suitable for afternoon snack. The dinner has to be most low-calorie meal and consist of proteins and cellulose. Ideal option – stewed vegetables or low-fat meat or fish salad. Well cottage cheese also is suitable for dinner. It contains special protein – casein which is irreplaceable for healthy nutrition and creation of muscles. Besides, casein gives long feeling of satiety thanks to what you will not have desire to make night attack on the fridge.
Useful tips
Forever exclude purchased sauces from the diet – they contain a lot of sugar, fats, preservatives and other hazardous substances. Fill salads with vegetable oil, lemon juice, natural yogurt or sour cream. Stop to use various margarine and spreads – these products contain trans-fats and other additives, unhealthy hearts and all organism. Besides, margarine causes formation of blood clots in vessels. Get into the useful habit to begin day with glass of the warm water drunk on an empty stomach. It is possible to add juice of half of lemon and teaspoon of honey to water. Thanks to this drink you improve metabolism and will avoid overeating. Help to reduce portions, necessary for saturation, also mineral water and tomato juice drunk in 20-30 minutes prior to meal. Try to sleep not less than 8 hours a day. People who regularly have deficiency of dream gain excess weight because of problems with metabolism much more often. Refuse beer and sweet wines in favor of dry wine. Accompany each alcohol intake with small portion of proteinaceous product, for example, cheese slice.