7 tips on how to eat right and feel your best

1. Discard the diets

In order to achieve a slender body, people often sit on a low calorie diet, exclude from the diet of essential nutrients, starving. It brings result but temporary: the weight quickly returnsReducing Calorie Intake May Not Help You Lose Body Weight. And sometimes prihvatyvaet with even more extra kilos and health problems.

To ensure the functioning of internal organs, to maintain a constant body temperature and muscle tone, energy is necessary. It is measured in kilocalories. For the normal lifeHow to diet man needs about 2500 calories a day, and a woman - 2000. It averaged data: individual value is calculated taking into account the age and anthropometric parameters.

2. Watch out for diet

Food It should be balanced and include proteins, fats, carbohydrates, vitamins, macro- and microelements.

According to the American dietician Robert Haas, the optimalEat to Win for Permanent Fat Loss: The Revolutionary Fat-Burning Diet for Peak Mental and Physical Performance and Optimum Health the daily diet is 50% from carbohydrates, 25% - of the protein and 25% - of fat.

fats

They help the body to absorbFat: the facts vitamins A, D and E. Fatty acids are divided into three groups: saturated, unsaturated and trans fats.

Saturated fats will not harm you if you do not exceed your calories. But trans fats should be avoidedIntake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease and type 2 diabetes: systematic review and meta-analysis of observational studiesThey increase the risk of cardiovascular disease. Many of these substances in cakes, biscuits and bread.

Unsaturated fats are involved in the construction of new cells, hormone production, and water exchange. Certain fatty acids such as omega-3 and omega-6 are not synthesized by the body. We can get them only with food. These are contained in avocados, olives, olive oil, nuts, fish, marine.

proteins

Building material of an organism, not only for the cells, but also for the enzymes and hormones. Proteins help to build muscle, have strong bones, beautiful hair and nails, support immunity.

Proteins are animals (lean meat, fish, eggs, dairy products) and vegetable (beans, nuts, seeds, broccoli, green peas, corn). It is advisable to include in the diet of both species, because each contains a variety of nutrients.

scientists recommend10 Protein and Amino Acids a day to consume about 0.8 grams of protein per kilogram of body weight.

carbohydrates

The main energy supplier. Carbohydrate-containing foods should be the basis of the diet - 50%. Do not confuse this number: this includes fiber, vitamins and minerals. They are often concentrated in carbohydrate-rich foods.

carbohydrates are dividedSlideshow: Your Guide to Eating Healthy Carbs on simple (and fast) and complex (slow). Recent long split and provide lasting energy. So, it is best to eat them in the morning, before lunch to be well fed and full of energy. The breakfast is perfect porridge or muesli.

Simple carbohydrates are quickly digested and provide instant energy influx. They are indispensable when you need to cheer up and recover. For example, if after exercise to eat a few slices of chocolate, fatigue as a hand lift. The fact that the sugar in the digestion time is split into glucose, and this is the simple carbohydrate - a source of instant energy.

But to get involved in this kind of material is not necessary, or increasesHigh glycemic index foods, overeating and obesity appetite, which can lead to overeating.

3. Eat at one and the same time

Imagine all day you spinning like a squirrel in a wheel, ignoring hunger. In the evening, finally we got to the food - eat everything and a lot. Emaciated body not to count the calories. Shortly after dinner, we went to bed. this eating behavior leads to the energy imbalance and consequently to excess weight. Since man consumes less energy than it consumes.

A relatively healthy person enough three meals. And it is desirable to have approximately the same time. So our gastrointestinal tract will have time to recover.

Anna Jurkiewicz, a gastroenterologist

Do not forget to eat12 tips to help you lose weight on the 12-week plan in the morning, otherwise you will be more likely to snack before lunch and skhrumkaete more. Nutritious breakfast not only gives strength, but also catalyzes the launch of the "sleeping" metabolism, increases efficiency, improves the mood.

Dine should be between 13 and 16 hours. If you did not get to eat normally, but strength is running out, you can replenish energy reserves protein bars, fruit or nuts.

Dine 2-3 hours before bedtime. Go to bed with a full stomach - to violate the energy balance, toss and turn at night and may even encounter problems with digestion.

4. Eat after your workout

The higher the degree of physical activity, the more energy the body needs.

For example, an hour of cleaning an adult will consume an additional 160 calories. If it's time to spend on a bike ride, you will need to have 370 calories, while a treadmill workout - not less than 700 kcal. Details about the calories consumption depending on loading learn from our Infographic.

Experts reputable research organization Mayo Clinic recommendNutrition rules that will fuel your workout recuperate for 15 minutes after training products with a high protein content. For example, you can eat20 Delicious High-Protein Foods to Eat chicken breast, eggs, cottage cheese, almonds, Greek yogurt, tuna, or drink a protein shake.

5. drink enough

Organism approximately 60% consistsHow Much Water Should I Drink? out of the water. It is very important for our health, because it flushes toxins from the organs, carries nutrients to the cells, it helps digest food.

If the moisture is not enough, can begin dehydration.

Surely everyone has heard that on the day you need to drink eight glasses of water. In fact, the exact figure no one would call: all individually. If you do not feel thirsty, drink. Lean on the water should be in hot weather and during exercise.

6. snack correctly

But first, to determine if you are really hungry. The study foundReasons for eating 'unhealthy' snacks in overweight and obese males and femalesThat 55% of subjects snack out of a sense of temptation, not because they wanted to have.

For a snack, choose not junk food and healthy foods. Here are some options:

• Protein foods - Greek yogurt, cottage cheeseThe satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics, Hard-boiled egg, a slice of cheese.
• Nuts - almonds perfectly saturatedA mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women and peanutsLower energy intake following consumption of Hi-oleic and regular peanuts compared with iso-energetic consumption of potato crisps.
• Fresh vegetables and fruits, vegetable salads.
• Dark chocolateDaily Consumption of Chocolate Rich in Flavonoids Decreases Cellular Genotoxicity and Improves Biochemical Parameters of Lipid and Glucose Metabolism Cocoa content at least 70%.

7. Do not expect instant change

"I will eat well and immediately will slim and healthy "- the mental trap into which fall almost everyone who tries to make your diet more balanced.

If excess weight has gathered over the years, it is reasonable to expect that it will not go away for a couple of days.

Anna Jurkiewicz, a gastroenterologist

Visible results do not appear immediately. Because of this, people often throw started midway.