If you have a long sit on a diet and feel hungry, lack of energy, weakness, depression, then you can ruin your health. Most likely your diet is 5 features of a bad diet. Let’s look at these 5 features a bad diet.
Remember that it is better to abandon the evening snack than a day to starve themselves, and then to catch up!
Problem number 1: weakness, low energy.
Reason: Oppression and weakness – a frequent manifestation of carbohydrate diet. Most likely, you do not eat sweets. Other reasons: the body lacks water or iron.
What to do: Consume complex and simple carbohydrates, which will allow you to be emotionally resilient and energetic. Oatmeal with berries and sugar, foods rich in iron and 8 glasses of water – that’s the correct way out.
What products to pay attention? Chicken, red meat, brown rice, whole grains cereals, pine nuts, noodles from durum wheat.
Problem number 2: Depression.
Reason: In the diet no omega-3 fatty acids, folic acid, vitamin B and vitamin B12, vitamin B6.
What to do: Eat whole grains cereals, bananas, 2-3 portions of oily fish a week, beans, asparagus.
What products to pay attention? Whole grains cereals, honey, berries, trout, pineapple, salmon, beans, lentils, tomatoes, cucumber, peanuts.
Problem number 3: Constant feeling of hunger
Reason: skipping breakfast and / or other meals; follow unbalanced diet – fat, carbohydrate or protein, eat too little fiber. Consumes too few calories.
What to do: Start your day with a hearty breakfast, which contains fiber and protein. During the day, eat more raw vegetables and fruits, do not forget steamed vegetables and soups.
What products to pay attention? Whole grains cereal with milk (low-fat) and fruit, chicken breast, whole wheat bread, beans, vegetable soups, vegetable salad, peanuts, bean soups.
Problem number 4: Irritability, anxiety
Reason: Rare meals, lack of calories, caffeine abuse (allowed no more than 200 ml of coffee a day).
What to do: Eat at least 1,800 calories a day, pay attention to quality nutrition for good health and normal metabolism. Rather than try to reduce calories regularly do fitness. Reduce your consumption of black tea to 200 ml per day andВ of coffee.
What products to pay attention? Whole grains for cereal with soy milk, pancakes with bran, yogurt and fruit. Oat bread, chicken, salmon, herbal tea, fresh fruit, onions and Bulgarian pepper.
Problem number 5: Reducing mental abilities, memory impairment.
Reason: miss breakfast or eat a little of antioxidants, vitamin E (nuts, seeds) or iron. As a consequence, suffer from the speed of thought and memory.
What to do: Make a full breakfast, consume fruit (especially prunes, cherries, red grapes, berries, oranges, raisins) and vegetables (especially cabbage, all widows, spinach, beets, red Bulgarian pepper). Take vitamins, make sure: Do you consume 18 mg of iron per day? The highest iron content of different rabbit and turkey, beans, millet, oats.
What products to pay attention? Whole grains cereal with berries, peanuts, red meat, bread, honey, chicken, fish.
See Also
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