Power in the Post: rules and errors

Post - extremely exciting time when you can take the challenge and change eating habits, get out of your comfort zone and enter in your diet, new healthy dishes. Lydia Ionov, dietitian and author of "healthy recipes"I told how to diversify their menus with health benefits.

Light rules of nutrition in the post

3 + 2

Three cups of grains and two cups of beans each day. Grains: buckwheat, rice (red, black, brown, wild) oatmeal, Bulgur, quinoa, pasta from durum wheat. Legumes: red, white, black, colored beans, all kinds of lentils, chickpeas, mung bean, soybean.

If you are slender girl, then reduce the portions. If a man pumped up, a little increase.

500 grams of vegetables per day

Remember that vegetables - is not only cucumbers and tomatoes! Add to your diet broccoli, cauliflower, Brussels sprouts, red cabbage and Savoy, and more - cabbage romanesco. Remember the zucchini, eggplant, squash, pumpkin, turnip, kohlrabi, celery root, radish, asparagus, artichokes, leafy greens!

300-500 grams of fruit each day

In addition to apples and pears, add the orange, tangerine, pomelo, sweetie, berries, peaches, nectarines, figs, mango, pineapple, cherries, grapes, kiwi, bananas.

1.5-2 liters of water between meals

If you forget drink between meals, drink before each meal 1-2 glasses of water, add to your diet herbal teas.

Regular meal without gaps

Three main meals (breakfast, lunch, dinner) and two snacks of fruit.

Whole plant foods can help reduce the risks of cardiovascular disease, cancer, diabetes diabetes, inflammatory processes, enhance the energy level, and at a moderate caloric lengthen of your life.

errors fasting

1. The feeling of hunger because of the rare and meager supply. Hunger will return your thoughts to food. And instead of spiritual growth and development you will think only about food.
2. Vegetarian fast food and dzhankfud. Lenten cakes, popcorn, potato chips, french fries and other junk food will not bring benefit neither body nor soul.
3. monotonous food. Monotony is not only bad for your health, because you are not getting the necessary nutrients, but also reduces your desire to fast. Remember that diversity - one of the most important rules healthy eating.

Choose what you like. And use your favorite dishes from plant products and after fasting. Be healthy!