The right way to beauty and health is proper nutrition. However, giving up your favorite buns and hamburgers is not so easy! In addition, the transition to PP is invariably accompanied by a restructuring of metabolism and the work of the gastrointestinal tract. BeautyHack shares the secrets of transitioning to healthy nutrition.
On the way to the cherished goal
Eat breakfast yourself. In winter, when there is a lack of sunlight, it is especially difficult to wake up in the morning. The consequence of this is skipping breakfast and double calories for lunch
If you ignore the morning meal, reduced performance during the day is provided. Therefore, start your journey to healthy nutrition with a daily breakfast. And if waking up in the morning when the alarm goes off seems like an impossible mission for you, put it where your hand can't reach - you still have to get up to turn it off.
Do not give your supper to the enemy. Dinner is the same mandatory meal as breakfast. Many adherents of the PP urge not to eat after 18.00. However, nutritionists say that this rule is not entirely true and the last meal should be three hours before bedtime
A skipped dinner can lead to poor sleep and food disruptions at 2am. Another thing is that it must be correct. Eat more plain protein for dinner, paired with vegetables (ideally: half raw vegetables, half steamed). The latter should be twice as large as the protein product.
"Dear Diary". Keep a food diary. For these purposes, a regular notebook is quite suitable. But if a letter is not your option, download the application with a convenient interface for you. Enter in your food diary not only all the foods eaten during the day, but also plan the menu for the next week - so you have every chance of not eating too much
Balance. Eating a healthy diet doesn't mean cutting out carbohydrates and fats, as some think. Proper nutrition is a daily balance of BJU (proteins, fats, carbohydrates) in a ratio of 1: 1: 4 for an adult. If you are exercising, the body fat should be reduced to 0.7 due to hypoxia (lack of oxygen). A complete rejection of lipids or carbohydrates can cause serious illness
Rule of 5 servings. American scientists conducted a study involving more than 830 thousand people, during which it was found that an increase in the consumption of vegetables and fruits significantly reduces the risk of cardiovascular, oncological and other diseases. The recommended daily allowance is 5 servings. Vegetables and fruits are rich in fiber, which removes toxins from the body and improves the digestive tract. Start by adding fruit to your porridge in the morning. Then replace the garnish with salad and don't forget about the snacks! But remember that fruits are high in carbohydrates, so you shouldn't be eating them at dinner
List. Get in the habit of making a grocery list before every shopping trip. This will save you not only extra costs, but also extra calories in the grocery basket. Think over the menu in advance! Otherwise, some of the products may be useless
The simpler the better. Skip complicated dishes. One meal should contain no more than 4 ingredients, otherwise the food will become a serious strain on the stomach. The simpler the dish, the faster and better it is digested. At the same time, the daily diet should be varied: mono-diet and PP are different things
Simple diagram. We share a simple and, most importantly, a universal scheme of proper nutrition. Breakfast: complex carbohydrate + protein. First snack: nuts, whole grain bread, dried fruit or curd cheese. Lunch: proteins + carbohydrates + fiber (for example, a salad of one type of vegetables, buckwheat and chicken breast). Second snack: protein + a small amount of carbohydrates (1 apple, for example) Dinner: fiber + protein
Remember to do everything gradually. If yesterday you ate fried potatoes, washed down with cola, do not expect that you will immediately begin to enjoy baked vegetables - the taste buds and the digestive tract need to be readjusted to a new mode of operation. Start with the right breakfast. Change the complex side dish after a week. Drink one more glass of water every day. And don't forget about snacks and menu planning.
Text: Natalia Kapitsa