Healthy diet

30 Healthy Habit Hacks You Need To Know! (Health And Medical Video July 2018).

The most important rule for organizing a healthy diet is to maintain a balance between consumed and expendable calories. The estimated figure for women is 1800 kcal per day, for men - 2000-2100 kcal. At the same time in periods of weight loss, the figures are reduced to 1400 kcal. A more accurate calculation is made in each case individually.

The diet of a healthy diet is diverse. Your daily menu should include as many useful products as possible, paying particular attention to those that you use less often. Of great importance in the organization of a healthy diet has the usual size of portions. Today it is proved that it should equal the volume of glass - two hundred grams. Such a portion is physiological for the digestive system, promotes the maintenance of health and body shape.

Most of the healthy diet should consist of herbal products with high levels of undigested food fibers. So, several times a week should include in my menu dishes of legumes, side dishes to protein foods cook with vegetables, and between meals eat fruit or nuts.

Compliance with the drinking regime is one of the most important pillars of a healthy diet. The amount of consumed daily clean, disinfected water should be not less than two liters, and in hot season, reach up to three. In this case, tea, coffee and other drinks can not act as substitutes for water. Harmful products - sweet sparkling beverages, canned food, sausages, salty and smoked snacks - should be kept to a minimum. It is known that excess calories are consumed during movement, and daily loads are needed in the process of adhering to a healthy diet.

All the right habits of a healthy diet should not be implemented immediately, because there is a high risk of failure. At each stage, it is necessary to work out and fix a concrete step. Before proceeding to each subsequent meal, it is useful to analyze the value of the products for the body and make their consumption conscious.

It is common knowledge that the food should be chewed in a hurry, as saturation comes about 15 minutes after the start of the meal. Based on this fact, it is quite clear why leaving the table follows a feeling of light hunger. You should not take food on the run, in a hurry or in front of the TV, as it is proven that in such cases, eating much more.

It is also useful to know that people who include different soups in their daily diet eat 30% less daily than others. Among nutritionists there is the following rule:

I wanted to eat something - drink water.

Today, this phenomenon is sufficiently studied: it turns out that the human body does not quite clearly differentiate these two needs, and the feeling of thirst often takes for the sense of hunger. If, however, there is a place to be the very feeling of hunger, then a glass of water consumed before a meal takes a certain amount of gastric contents, therefore, the amount of eaten food will be less.

It is also important to correlate meals with your own biological clock. A healthy diet provides that eating breakfast is necessary not later than an hour after awakening. Total meals should be at least four, and preferably five or even six. Thus, the intervals between them will amount to 2.5-3 hours.

A healthy diet for a week

Guided by the above principles, it's easy to make a healthy diet for a week based on your own taste flavors. Schematically, it may look like this:

  • Breakfast - porridge;
  • The second breakfast is whole grain breads, fruits;
  • Lunch - vegetable soup and meat or fish with vegetables;
  • Afternoon - green tea with a slice of low-fat cheese;
  • Supper - low fat cheese;
  • Before bedtime - a glass of kefir.

Healthy diet

Category Of Medical Issues: Nutrition

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