From power directly depends on the quality of our lives, so do not let it take its course. An expert on healthy eating Julianna Pliskin talks about the main rules of rational food management.
Julianna Pliskin
An expert on healthy eating, author of "Mifoedy" wellness coach.
Seminars on time management and proper organization of time are gaining increasing popularity among office workers and entrepreneurs, as well as among the curious housewives. But somehow, in the daily life of a new proactive recent graduate of the School of Management of time is inscribed everything: meetings, phone calls, long-term and short-term performance goals, even the trip to the veterinarian and dinner with Aunt Masha to maintain family values. All but a healthy diet plan.
It turns out that part of life is now under strict control, and the other, and so persists in chaos of fast breakfast, a snack, lunch harmful, and unnormalized power mode later dinners.
Our quality of life depends on health, which is composed, including the principles of a healthy diet. That is why this article will explain the principle of the organization of the correct diet in a metropolis.
What you'll need
- Diary or notebook special power.
- Containers for food transport.
- Mobile application with the ability to set reminders.
Start filling in the diary with planning time for breakfast, lunch, dinner and two snacks or download mobile application with the planning and the ability to set the functions of the reception signals on the next reminders food. Make a shopping list for the week, so there was always something to take with you to work as a snack.
Apps for iOS
Price: Free
Price: Free
Android Application
Price: Free
Price: Free
If you follow the rules of the diet plan, you will not only improve the work of the gastrointestinal tract. And change the behavior: you will become less irritable, cheerful and effective person.
6 of the rules of rational food management
Rule number 1. The interval between meals should not exceed 4-4.5 hours.
Rule number 2. The minimum interval between meals should be at least 3 hours.
Rule number 3. Eat in the same clock (within an hour).
Rule number 4. Increase the amount of food missing due to vegetables and fruits.
Rule number 5. Weight of food eaten per day together with a liquid to be drunk within 2.7-3 kg.
Rule number 6. Spread the caloric intake in the following manner:
- Breakfast - 25%;
- lunch - 8%;
- Lunch - 35%;
- snack (snack) - 7%;
- Dinner - 25%.
Sample menu for the reduced scheme
Proper breakfast: a pledge of an active day
Amount: 25% of daily caloric intake.
batch weight: 350/400 g - main dish, 200 g - hot drink.
For 8-10 hours of sleep the body is resting, so the first reception food must be dense enough and nutritious. Our main task - to supply the body with the necessary amount of energy. It was at breakfast should account for a quarter of a daily diet.
Recommended dishes:
- Omelette.
- Kashi.
- Boiled eggs.
- Cheesecakes.
- Yogurt with muesli based on oatmeal, seeds of nuts and dried fruit.
Lunch: replenish the body's energy reserves during the working break
Amount: 8% of the daily caloric intake.
batch weight: 150-200 g
Adopted by the food should be light, it should not involve additional forces on its processing. Otherwise, you will immediately feel drowsiness and lethargy, and the performance of your body will decrease.
Recommended dishes:
- Cottage cheese casserole.
- Cottage cheese with fruit.
- Yogurt with loaves.
- Green vegetable salad with whole grain bread.
Lunch: Restores the cost of the body during the working day
Amount: 35% of daily caloric intake.
batch weight: 300 g - first, 300 g - the second (150 g - a main dish, and 150 g - garnish) 200 g - drink.
Recommended dishes:
- Easy vegetarian soup.
- Salad or cooked vegetables.
- Baked, boiled, stewed lean meat, fish, beef with a vegetable side dish or cereal.
- Rye bread.
- Juice, green tea.
Mid-morning snack: a second snack to avoid overeating at dinner time
Amount: 7% of the daily caloric intake.
batch weight: 150 g
Recommended dishes:
- Yogurt, milk, yogurt.
- Wholegrain bun.
- Fruits.
Dinner: not later than 2 hours before bedtime
Amount: 25% of daily caloric intake.
batch weight: 250-300 g - first meal (100/150 g - entrée and 150 g - garnish) 200 g - drink.
If your dinner you will eat meat, fish, meat dishes, the cooking technique should not be less than 3 hours before bedtime.
Recommended dishes:
- Cottage cheese.
- boiled eggs.
- Vegetables.
- Rye bread.
- Pasta from whole wheat with vegetable sauce.
- White lean meat with fresh vegetables.
- White fish with vegetable salad.
Do not forget that in a dream the process of digestion slows down, the food is poorly absorbed. Abundant dinner with animal protein will make your sleep restless and shallow, hence the rise in the morning and will not be as vigorous as it should be.
I hope this article will help you master food time management in order to properly organize the diet and make your diet more balanced and life - quality.
"Mifoedy. How to eat to stop delusions on an empty stomach, "Julianna Pliskin
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