To be healthy, fit and in good shape, you need to eat right. They not say in vain that we are what we eat. Look for valuable advice on the preparation of a competent diet.
Proper nutrition is the key to good health, good health and good mood. In the company of physical activity and sports, it is able to work wonders, strengthen the immune system.
You should not think that changing your diet is difficult. It’s much easier than you think. Scientists have found that new eating habits are formed only in 21 days. This means that after 3 weeks of proper nutrition you will not even look at pizza and cakes.
We offer to memorize 10 important rules for the organization of your diet, the observance of which guarantees you good health and excellent shape.
1. Organize a balanced and varied diet
The key to good health and good health is a balanced and varied diet. What does that mean? This means that your diet should be as diverse as possible and consist of a large number of different products in which the content of vitamins, minerals and other nutrients optimal for the human body. Ideal nutrition supplies the body with all valuable substances at once: protein, carbohydrates, fats, fiber, water, and useful sugars.
2. Eat at least 500 grams of fruits and vegetables daily
Half of the diet should be given to raw products. The most important and useful category is fresh fruits and vegetables. Doctors and nutritionists advise a person to eat at least 500 grams of different fruits daily. All of them are very useful for the body and is a valuable source of essential vitamins and minerals for normal life.
Fruits are best included in the diet in the 1st half of the day, as they contain sugar. They are perfect for Breakfast or a snack between the morning meal and lunch. And here vegetables are ideal as for the second and third meals. Do not be afraid to experiment and try fruits that you are not yet familiar with – celery, eggplant, zucchini, all kinds of lettuce. By the way, celery is a product with negative calorie content. This means that the body spends much more calories digesting it than it receives.
3. Choose the right cooking methods
It is important not only to choose high-quality and vitamin-rich products for your diet, but also to be able to cook them properly. Not all methods of heat treatment of food are equally useful. Try to avoid frying in oil. During such preparation of food harmful carcinogens are formed and caloric value of the food grows in a few times.
Bake, boil, simmer, cook on the grill or steamed — all these methods of preparation is possible with proper nutrition and preserve the useful properties of products.
4. Your choice of seasonal vegetables and fruits
When choosing fruits and vegetables, use common sense. Fresh healthy fruits are impossible to get all year round. Of course, today on the shelves of supermarkets you can see all the fruits and vegetables at any time of the year. However, whether they have at least some benefit to the body, it is a big question. Try to buy only seasonal fruits and vegetables. They contain the maximum amount of vitamins and valuable substances. And only they will benefit you.
5. Observe the diet
Proper diet — it is no less important than the diet itself, if you want to have a really good health. You should not eat at random, and try to do it at certain hours every day. Doctors and nutritionists advise to eat fractional, that is 5-6 times a day every 2-3 hours. This is 3 full meals (Breakfast, lunch and dinner) and 2 snacks. So you can control your appetite and not be a slave to the stomach. By the way, the last meal should take place 4 hours before bedtime.
6. Do not avoid fats
For some reason it is believed that if you want to be healthy, you should minimize the consumption of fats. However, it is not. Fats are different, and they are very important and useful for the body. TRANS fats, which are contained in fast food and fried food, really should be avoided, as they increase the level of cholesterol in the blood and the risk of developing diseases of the cardiovascular system.
But polyunsaturated fatty acids omega-3 and omega-6, on the contrary, are very useful for the body. They, in turn, help to normalize the level of cholesterol in the blood, strengthen the cardiovascular system, increase the body’s defenses and improve brain function. They are contained in large quantities in red and white fish, nuts, avocado, olive oil.
7. Drink a lot
Try to drink plenty of clean drinking water. The daily rate for an adult is 1.5–2 liters. This is pure water, not carbonated water, juices, tea or coffee. A sufficient amount of fluid that positively affects the work of all organs, improves appearance, normalizes water-salt balance in the body.
By the way, sometimes the feeling of ordinary thirst can be easily confused with hunger. As a result, the body gets extra calories that it does not need.
8. Arrange fasting days
Fasting days are important. In fact, it is a kind of vacation for your body when you do not load it with food and give a break from the constant digestion of food. By the way, fasting days are not synonymous with fasting. You do not need to mock your body. There is a wide variety of fasting days: kefir, buckwheat, apples. Choose the option that you like best and comfortable to follow.
9. Combine products correctly
It is important to be able to combine products correctly. This is a real art, which is not so difficult to master. Why is this so important? The thing is that the nutrients and enzymes contained in some foods are able to Supplement and enhance the effect of nutrients and enzymes contained in others. Unfortunately, works in reverse too: some foods each other only in the way and mutually destroy the beneficial properties of each other.
10. Lean on protein and complex carbohydrates
Despite the fact that proper nutrition should be balanced, and the body needs all substances without exception, there are those that should be paid special attention. It’s protein and complex carbohydrates. This is due to the fact that they effectively cope with hunger, take part in important processes of life and strengthen the immune system.
Valuable sources of protein are meat and fish, dairy and dairy products, cheese, legumes; and complex carbohydrates are cereals, whole grain bread, pasta from durum wheat, fruits and vegetables.