It’s hard to keep your diet during the holidays, when food of all kinds continually tempt you. Still trying to respect meals and to eat foods that you are doing well.
Do not exceed the recommended daily 2,000 calories because your body obey too much work processing and storage. Your body needs carbohydrates – healthy ones, offering whole grains, for example – the protein to be able to recover after a day of work and, necessarily, many vitamins and minerals from fruits and vegetables.
What you need to know: your body processes different foods and drinks depending on time of day. Here’s the schedule and list of “goodies” that dream of your body.
Breakfast – between 8.00-10.00
Grains. Betaglucan and contain fiber that helps to put your metabolism on track, but be careful: do not have the same beneficial effect if eaten after breakfast! Have more calories digesting difficult, more difficult to absorb into the body (there and feel full) and you’ll feel too full when you go to bed.
Sausage. Obviously, the best thing would be if you make yourself meat, but if you do not like to sit around the kitchen, learn to read labels and buy only meats that are processed the least or no technology. Heavy body processes food best in the morning, so now is the time you partake of all “carnareturile”. At dinner but try not serve meat, sausage or pastrami – are too heavy for that time.
MILK. Can be eaten at any time of day – for example, yogurt with cereal in the morning, lunch and milk cheese evening to give you “lust” sleep. Try not to eat too much, however, can be calcium deposits on bones, and choose dairy goat, sheep or buffalo and less on the cow – Free intolerance (skin rashes, digestive problems and so on). Unfortunately, the diet of most women do not cover the daily requirement of calcium – for healthy bones, should consume 2-3 servings of dairy every day.
Tip: To activate the metabolism, eat breakfast within 4 hours after you wake up.
Snacks: 10.00-12.00 and 15.00-17.00
FRUIT. You can eat cereal and yogurt for breakfast, and then as a snack between meals, but be careful: serves one type of fruit, do not mix and do not eat again immediately after a meal, but waiting two hours to digest food before.
Fruit juices. Try to drink juices without pulp, because vitamins are caught fiber and the body absorbs no longer as effective. Ideal is to drink them in the morning for maximum energizing and detoxifying, and later as a snack between meals, but under no circumstances Evening – ferments, bloating you and not let you sleep.
Nuts and seeds. Monounsaturated and polyunsaturated fats have many, and nutrients that beautifies the skin, giving it shine. You can eat anytime during the day, but you can reduce how much quantity for dinner – bad fat!
Lunch – between 12.00-14.00
Try to eat only meat for breakfast and lunch for the night to serve something easy, like vegetables with rice. So you sleep better, ending a long body with lunch menus processing.
MEAT. Beware the pig as you can – it’s very hard, has too much fat and fewer nutrients your body could benefit. No beef not “sit” better – has a high cholesterol and even though it’s not as harmful as pig, also should not be taken more than twice a week. Focus your diet on poultry and fish, the healthiest. Choose salmon when it comes to fish – is a rich source of Omega 3 and vitamin D, essential if you stay longer in office and less outside.
BREAD. Try to stick to 6 slices per day and if you can, eat more in the morning (2-3) and only one at the dinner table. Is preferable to be full, not white, for only thus giving him good carbohydrates that the body needs.
Dinner – between 18.00-20.00
VEGETABLES. Nutritionists recommend 3 servings of vegetables per day for your body to extract the necessary fiber and vitamins. A good idea would be for every meal do not forget to enter the menu and a vegetable – any. Cook the tomatoes on the grill or in food and serve them so at least three times a week. Contain a substance lycopene, which nutritionists say has the gift to guard you from cancer.
Rice, couscous, corn. All give you energy and help you keep your weight stable, that regulate intestinal transit and lower blood sugar.
When and what to drink?
Drink 2-3 liters of fluid each day – this includes tea, water, milk. But drink after a meal if you drink before going to give you a state of fullness, you eat too little and you’ll compensate at night before bed.
- A glass of warm water, drink 30 minutes before breakfast set in motion metabolism and detoxify.
- Tea is full of antioxidants and has very few calories – drink 2-3 cups a day.
- Watch your calorie drinks like smoothies sites, carbonated drinks or coffee with milk. Limit yourself to 2-3 this week delights and all alcohol two drinks per week, preferably in the morning.