For most working people considered normal one full meal - dinner. Breakfast and lunch in this case are often replaced snacks, if not ignored.
Such a power supply circuit not only leads to problems with the stomach, and to weight gain.
If you watch your figure, you must adhere to the correct mode.
Diet for those who follow the figure
Proper nutrition requires complianceproportions, ensuring intake of the correct ratio of proteins, fats and carbohydrates. Optimally to stick to five meals: 25% of the daily diet - for breakfast and dinner, 30% - for lunch, 10% - on the two snacks.
Breakfast should include protein products andcomplex carbohydrates. If you want to keep the harmony of shapes, start the day with oatmeal or buckwheat porridge, cottage cheese, eggs, lean meat, fruit, toast of wholemeal bread. At lunch, it is desirable to use fiber - fresh fruits or vegetables. You can also treat yourself to a vegetable or fruit smoothies.
Lunch - the most voluminous meal of the day. It should consist of complex carbohydrates, a small amount of protein and fiber. Eat lunch vegetable, meat or fish soups, fish, chicken, beef, brown rice or buckwheat, steamed vegetables or vegetable salads.
At lunch permitted to eat a little sweet - it will help normalize blood sugar levels. Suitable for snack fruit, dried fruit and light desserts.
Dinner should be the most low-calorie intakeIt consists of food and protein and fiber. Ideal - steamed vegetables or salad with lean meat or fish. Well suited for dinner and cheese. It contains a special protein - casein, which is essential for proper nutrition and muscle building. In addition, casein gives a prolonged feeling of satiety, so you do not have the desire to make a night raid on the fridge.
Permanently exclude from your diet purchasedsauces - they contain a lot of sugar, fats, preservatives, and other harmful substances. Fill the salad with vegetable oil, lemon juice, natural yogurt or sour cream.
Stop use and various margarinesSpreads - these products contain trans fats, and other additives that are harmful to the health of the heart and body. Additionally, margarine causes the formation of clots in blood vessels.
Understand a useful habit to start the day withcup of warm water, you drink on an empty stomach. In the water you can add the juice of half a lemon and a teaspoon of honey. With this drink you will improve metabolism and avoid overeating. Reduce the need for saturation portions also help mineral water and tomato juice, drunk 20-30 minutes before meals.
Try to sleep at least 8 hours a day. People who regularly experience sleep deficit is much more likely to gain weight because of problems with metabolism.
Avoid beer and sweet wines to dry wine. Each alcohol accompanied by a small portion of the protein product, for example, a slice of cheese.