You will find the basic principles of healthy eating. Observe the rules healthy eating and you will not need to use different diets. These principles of healthy eating a lifestyle that will help you look good and keep the body healthy.
PRINCIPLE: fruit or vegetable every 2-3 hours.
BONUSES.
Healthy heart, cancer prevention, weight loss, good skin.
If you eat a slice of any fruit or vegetable every 2-3 hours, then the body’s resistance increases and you lose weight by 450 g per week, not making much effort! And all because the plant nutrients, the main defenders of health, need constant replenishment to keep the body toned.
Juice – it is certainly useful, but it is better to use “bright” natural fruit: red (tomatoes), green (cucumber, cabbage), orange (carrot or pumpkin) and citrus (grapefruit or orange).
PRINCIPLE: more grain products.
BONUSES.
Healthy heart, preventing cancer and diabetes, weight loss.
What to expect?
Grain products we call oatmeal, rye bread, brown rice and corn. They contain dietary fiber – materials that are not digested by our body and carry no nutritional benefit. Their task in the other В to increase the mass of waste passing through the digestive tract, thus accelerating their removal.
PRINCIPLE: 150 grams of protein per day.
BONUSES.
Healthy heart, protect against cancer, weight loss.
What to expect?
Animal proteins (meat, fish, poultry) contain amino acid Lucyna, which is involved in building muscle mass and regulates the release of hormones that control appetite and allow to burn calories.
You have to consume approximately 75 grams of protein 2 times a day. Researchers from the University of Illinois found that women who eat more protein than others with equal amount of calories, lose weight better. But the excess protein does not allow the body to efficiently use the amino acids contained therein. So consider: more than 200 grams of protein a day – a waste product.
PRINCIPLE: Candy? Yes! But during the meal or immediately after.
BONUS.
Weight Loss!
What to expect?
You do not have to give up your favorite sweets – just eat them at the right time, to avoid unpleasant extra pounds.
This should also include the restriction in the consumption of sugar, syrups refusal, in which a lot of fructose, and strict adherence to the principle of “sweets at the right time” В as a dessert, not as a snack.
PRINCIPLE: Keep your salt balance.
BONUSES.
Strong bones, a healthy heart.
What to expect?
Yes, many people use twice the recommended 2.3 grams of salt a day. But the problem is not so much that they eat a lot of salt, but how much is that in their diet lacking fruit and vegetables that contain potassium (removes high blood pressure and increases the useful effect of salt), as well as what they loses calcium. Norma salt can be exceeded, but then need to harmoniously balanced by other minerals.
Principle: One small fish twice a week, not fried.
BONUS.
Healthy Heart.
What to expect?
Should eat small fish at least twice a week, because it is an invaluable source of fatty acids that reduce the risk of heart disease.
Many women are afraid of mercury poisoning and toxins in some fish species. They can lead to birth defects in children (which is why pregnant women and women of childbearing age should be especially careful).
But the potential benefits of fish far outweighed the health risks poisoned by mercury and toxins.
Here is a list of seafood that you can use without fear: scallop, clam, clam, crab, oysters, shrimp, sardines, flounder, tilapia, cod, haddock, light tuna (not counting the albacore, which has always been a high level of mercury), salmon .
Principle: only the “right” fats.
BONUSES.
Healthy heart, reducing the risk of diabetes, good vision, wonderful skin, strong bones.
What to expect?
For optimal cardiac function to reduce its harmful dietary fats, which are available in large quantities in meat and whole dairy products. Polielementy that we need we can get from soy and “pure” oils such as olive.
PRINCIPLE: Milk – every day.
BONUSES.
Healthy heart, strong bones, reducing the risk of cancer, weight loss.
What to expect?
Use low-fat, dairy products every day – a sure way to ensure healthy bones, protect against colon cancer and heart attack.
Studies of the University of Tennessee show that the calcium in dairy products improves lipolysis, especially in the abdominal area. В And if you love yogurt, you can rejoice: the enzymes which it contains, have antivirus and antibacterial action.
PRINCIPLE: – more liquid.
BONUSES.
Healthy heart, strong bones.
What to expect?
The liquid works wonders with a waistline. Studies show that after the men and women В drinks 0.5 liters of water, their metabolism speeds up to 30% within 10 minutes, and the peak of its activity comes after 40! An adult woman should drink 2.5 liters of liquid a day, and not necessarily water.
Principle : Plan lunch.
BONUSES.
Losing weight, healthy heart and beautiful skin condition.
What to expect?
Strict monitoring of the chance pounds! Working in the office – danger zone for those who are trying to control their eating. Under the pressure of “associates” is easy to accept even a fried potatoes in the nearest cafe during the lunch break. In order not to go to extremes, be reserved dried fruit, nuts, yogurt. Make a small snack about 11 hours, then at lunch upholdest moderation in eating.
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