How do I start to eat right and do not give up

What is good nutrition?

Useful food - balanced and regular.

Try to eat every day at the same time and do not make the big break between meals: short-term fasting increasesEffect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults the level of bad cholesterol in the body, and because of this there is an additional risk of heart disease. There is no consensus of scientists about how many times a day to eat: their pros and cons haveIncreased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet and Three-and at a fractional power. So experiment and select the mode that you find it easier to stick to.

To the food was balanced, it should be variedNutritionComprising proteins, fats and carbohydrates (BZHU), vitamins and minerals.

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And what if you do not want to drastically change habits?

A sharp and it is not necessary. Do it gradually: first, get used to eat regularly, then gradually move on to a healthy diet. To make it easier to work out. The study foundBehavioral impacts of sequentially versus simultaneously delivered dietary plus physical activity interventions: the CALM trialThat those who began to eat healthy food and also include daily routine exercise, it was easier to maintain this routine, than people who started out with something one.

Here's how you can gradually change the usual products to more useful:

• Eat boiled or baked vegetables as a side dish, cut the potato consumption.
• Bring fruits, nuts or unsalted yogurt snack instead on chocolate and other sweet.
• Add milk in coffee with low-fat cream instead.
• Use yogurt dressing instead of mayonnaise for salads.
• Buy whole-grain bread, pasta and cereals instead of the usual.

If I do not have time to eat breakfast, what can I do?

Delicious breakfast - a good reason to wake up early. If you are not inspired oatmeal, cook fruit smoothies, yogurt with granola, fruit and cereals or toast with cream cheese. Choose simple recipes and alternate them - so that there is enough once a week to buy the necessary products and just get up 15-20 minutes early.

Together with Danone we picked up a few recipes to help you form a habit.

mango smoothie

Ingredients

• 1 cup orange juice;
• 0.5 cup yogurt Danone. For those who do not eat dairy products, Danone yogurt plant produces Alpro;
• 1/3 mango;
• 1 grated carrot.

preparation

All the ingredients are send in a blender and mix.

Toast with yogurt and red orange

Ingredients

• 3 tablespoons skim yoghurt Danone;
• 1 teaspoon of honey (can be replaced by jam);
• 0.5 teaspoon vanilla extract;
• 1 slice whole-wheat bread;
• 0.5 orange, sliced;
• 1 tablespoon of almonds.

preparation

Mix a spoon of yogurt, honey and vanilla extract, the resulting mixture spread on a slice of bread, put the oranges on top and sprinkle with almonds.

Sandwich with cheese and avocado

Ingredients

• 2 tablespoons skim curd "Buttermilk";
• 1 teaspoon milk "Buttermilk", 1%;
• ground black pepper and herbs - to taste;
• 0.5 avocado;
• 1 teaspoon lemon juice;
• 1 wholegrain bun;
• sunflower seeds.

preparation

Spoon cheese mix with milk, add pepper and herbs. Chop avocado pulp, mixed with the already obtained weight and lemon juice, smear on bun decorate seeds.

French breakfast

Ingredients

• 0.5 cups "Buttermilk" milk;
• 0.5 banana;
• 3 slices of wholemeal bread.

preparation

Mix the milk and bananas in a blender. Slices of bread soaked in the liquid and bake in the oven.

I keep at work and do not have time to have lunch. How about this?

Make dinner in your list of tasks for the day. If you can plan in advance their case, taking into account the lunch break, do not forget about it will be easier.

In case of work involving all hands to take a useful snack: yogurt, vegetables or fruit, boiled eggs, granola or superzavtrak by Danone with cereals and seeds. Every day to replace a full meal snack is not necessary, but it can be great to help out if you are hungry, but still far away before lunch or dinner.

In the evening I have dinner useful food, but in the morning will still feel the brunt. Why it happens?

The severity may occur if you dine too tight and too late.

Eat 2-3 hours before bedtime and avoid simple carbohydrates and foods high in sugar, give up fried foods. It is better to opt for complex carbohydrates and grains, which will enhance the production of serotonin - a hormone, the lack of which leads to depression and insomnia. For example, prefer boiled fish with vegetables, lean meat, whole grains. If you wanted to eat right before going to bed, it is better to drink a cup of chamomile tea, a glass of buttermilk or drinking yoghurt.

Here are a few recipes from a late dinner Danone.

Multizlakovaya porridge

Ingredients

• 2 table spoons barley;
• 2 tablespoons oats;
• 2 tablespoons bulgur;
• 1 cup of skim milk (milk suitable "Buttermilk", 1.5%);
• 1 pinch cinnamon;
• 2 tablespoons raisins;
• nuts and berries - to taste.

preparation

Mix barley, oats, bulgur and milk in a plate and send in the microwave for 2 minutes. Add the cinnamon and raisins, warm for a minute, and then supplemented with nuts and berries to taste.

Light omelet with peppers and herbs

Ingredients

• 3 chicken eggs;
• 1 cup of milk "Buttermilk", 2.5%;
• salt - to taste;
• 1 paprika;
• herbs - to taste;
• 10 g of an oil "Buttermilk", 72.5%;
• fresh herbs for decoration.

preparation

Mix the eggs and milk, sprinkle with salt, not beating. Add pepper and herbs. Is perfect rosemary and basil. Lubricate form and pour the mixture into it. Bake at 180 ° C for 30 minutes. Garnish with fresh herbs.

Curd pudding with peaches

Ingredients

• 300 g skim curd "Buttermilk", 0%;
• 2 eggs;
• 8 g of vanilla sugar;
• 3 tablespoons of cream "Buttermilk", 15%;
• 3 tablespoons flour
• vegetable oil - for lubricating shape;
• half peach.

preparation

In a bowl, combine cottage cheese with egg yolks and vanilla sugar. Then enter the sour cream and flour and mix well. Separately, whip the whites and add to mixture. Lubricate the form of vegetable oil, spread evenly weight and decorate her peach slices. Bake for 40 minutes in an oven preheated to 160 ° C.

Cottage cheese with fruits

Ingredients

• 100 grams of soft cheese "Buttermilk", 0%;
• 3 tablespoons of honey or jam;
• a handful of nuts and fruits;
• prunes - for decoration.

preparation

Mix all the products and pieces to decorate a dish of prunes.

If I eat right, I lose weight?

Most likely, without exercising to lose weight will not work - you need not only to adjust the diet, but to choose the training program.

If you began to actively engage in sports, addFood and drinks for sport in the diet of more complex carbohydrates for energy compensation - such as whole wheat bread and fruit. For muscle growth need protein. It is possible to eat before and after exercise, so always keep a thick yogurt or soy beverage.

Eat 2-3 hours before the start of classes, so as not to become a hindrance heaviness. If you do not have time to eat earlier than 40-50 minutes, selectPre-Workout Nutrition: What to Eat Before a Workout products containing more carbohydrates and less protein.

I had to break the diet. What to do in this case?

The main thing - do not drop everything. If you once ate fries at night or forgotten lunch, do not worry. Just continue to adhere to its rules with the next meal. They allowed themselves too much at night - cook light and healthy breakfast in the morning. And if you are invited to a party where a lot of harmful food - try snack nuts, cheese and fruit instead of potato chips, and drink more water.