A healthy diet is the foundation of health and beauty. It does not have to always help you lose weight, but keep your body and mind in good shape and keep a nice figure. In this article, we offer healthy tips to stay fit and healthy.
Eat often in small portions
Nutritionists recommend 4 – 5 meals a day, eaten at intervals of 3 – 4 hours. In this way, the body does not interrupt digestive processes , metabolism runs more efficiently, and adipose tissue does not have time to accumulate. This makes it easier to keep a slim figure.
Drink a lot of water
A lot, i.e. a minimum of 1.5 liters of clean, still water per day. This promotes cleansing the body, losing weight and feeling better. You can also drink weak tea, coffee (preferably unsweetened) and herbal teas, which also accelerate weight loss.
Exercise regularly
Physical activity is the most important part of keeping your body and mind healthy. You should exercise at least 3 times a week, and ideally you should exercise daily for about half an hour.
The diet must taste good
It is not worth torturing ourselves with products that we do not like. You should take care that the meals we prepare are not only healthy, but also, and perhaps above all, tasty. It is often a matter of habit, related to existing habits, but over time the body learns new tastes.
For example, when you stop sweetening your tea, at first it will be bitter and not good, but when you get used to it, it will not like it when it is sweetened, because it will be too sweet and “bland”.
Sample menu for the whole day
Breakfast
- 4 tablespoons of oatmeal
- 100 g of natural yoghurt
- banana
- 4-5 almonds
Cook the oatmeal in a little water or milk to soften it, put it in a bowl, pour in yogurt, add the chopped banana and chopped almonds.
- 2nd breakfast
- 4 tablespoons of cottage cheese
- half a small pepper
- 2 tablespoons of chopped chives
- any spices
- optional 2 slices of bread or 2 rice cakes
- Mix all ingredients together, serve on bread or eat straight from a bowl.
Dinner
- 150 g of chicken breast
- favourite herbs and spices (e.g. sweet pepper)
- pinch of salt
- A spoon of oil or olive oil
- Sprinkle the chicken with spices and salt, fry in hot oil for a few minutes on each side. You can also add water and stew for a while. Serve with a serving of rice or potatoes, and also with your favourite salad.
Tea
Any fruit – orange, kiwi, a few mandarins or a glass of frozen berries.
Supper
- 2 slices of bread or 2 rice cakes
- half a cup of cooked red lentils
- a clove of garlic
- favorite herbs and spices as desired
- Mix the lentils, garlic and spices together and blend until smooth. Serve on bread or rice cakes.
Many years of research have shown that there are foods that facilitate fat burning, and there are also foods that stimulate energy storage in fat cells. It depends on their glycemic index.
The diet has a basic rule, which says that you should eat the least processed foods as possible, i.e. better raw vegetables than cooked ones, and eat high-fiber foods .
However, it should be remembered that fiber needs a lot of water in order for it to bulge and show a positive effect, as well as to improve metabolism .
A healthy diet must be properly balanced and provide all nutrients to avoid deficiencies. Nutrition should be responsible and not based on starvation.
What to avoid in your diet?
In order to maintain health and good psychophysical condition, you should stick to a balanced diet, but there are products you can do without. First of all, they are:
- sugars , which are all kinds of sweet snacks and sweetened drinks. It is better to prepare sweets yourself at home, based on healthier sugar substitutes. salt is also worth limiting, because it retains water in the body, which makes it difficult to lose weight and makes us feel heavy and “swollen”.
- red meat is a source of highly digestible iron, so you do not necessarily have to give it up completely, but you should limit your consumption as it has almost no health benefits.
- frying, especially in deep fat, is also a cause of malaise, overweight and obesity.
- It is also worth limiting alcohol, because these are empty calories and do not provide nutritional value, but only flush out minerals from the body.
