Changing the principles of nutrition and gradual introduction of healthy habits and lifestyle products is the basis of "pure" American Diet Tosca Reno, which adhere to Nicole Kidman and Angelina Jolie.
The idea of net power (in the sense based on natural fresh foods when cooked minimum) is not new. It appeared in 1960 as opposed to the dominance on the shelves of processed refined foods and semi-finished products, and in our time has become a symbol of a healthy lifestyle and a balanced diet in the first place. Do you want to improve your relationship with food and bring the weight back to normal? Follow the example of a nutritionist, fitness trainer and a known promoter of the idea of pure power Tosca Reno. Here are the basic principles of fashionable diets.
• Eat more frequently - 5-6 times a day. By increasing the frequency of meals (every 2.5-3 ca sa), we get a double effect: keep under control the feeling of hunger and spurring the metabolism. This children's diet is great for adults: it provides the body with essential nutrients and at the same time causes the metabolism to work at its fullest. Remember, however, that the resolution has not more and more means that you can have everything.
• Eat breakfast within an hour of waking up. Skip a meal №1 - the worst thing that can be done to figure (after eating). Scientific fact: women who eat the morning, for example, flakes, weigh 4 kg less than those who did not eat breakfast at all. And an early breakfast - it is also insurance against abuse of fatty foods during the day.
• Combine the animal proteins with complex carbohydrates in each meal. This slows down the formation of fat reserves. A healthy person needs to consume 0.8 grams of protein per kilogram of body weight - for the maintenance of the muscular system and the metabolism. In addition to red meat, fish and eggs are a good source of protein: nuts, seeds, beans, quinoa and tofu.
• Consume a sufficient amount of fat (2-3 servings per day). They should be up to 18% of the diet, and to be represented mainly fats omega-3 and -6 (available in nuts, avocados, fatty fish, different kinds of vegetable oil).
• Drink 2-2.5 liters of water per day. What is not difficult, if you distribute this amount between meals. It is more convenient to drink a glass of plain water in small sips in several stages. Not enough "taste"? You can add mint leaves, lemon slice, orange, cucumber. When you drink cold water, metabolic rate increased by 30%!
• Carry a container with useful food. It is easy to stick to a diet when you get home. But is it? You can follow the example of the most famous (and busy!) Teledoktora America Professor Oz. He is always ready lunchbox. Even when there is no time for lunch, Dr. zerekusyvaet, leaping from his clinic in another body!
• Rely on fruits and vegetables. Vegetable products - a rich source of fiber, vitamins, enzymes and desired slow carbohydrates, which have long been digested and absorbed slowly, providing us with energy for the whole day.
• Check the size of the servings. You can be guided by the Okinawan rule of healthy eating "hara hachi bu," which means "eat until sated on 8/10." Those who do not understand the language of your stomach, can take advantage of the rule hands. A daily serving of meat should not exceed its size, a portion of beans or rice - a handful of vegetables and fruits - two handfuls.
Example of daily menu:
7.00 Breakfast
• 0,5 cups of oatmeal, boiled in a cup of water with 1 tsp. tablespoons flax seeds and 1/4 cup of any fruit
• omelet of 4 proteins and 1 yolk 1/2 c sweet pepper
• cup of black coffee or green tea
10.00 Lunch
• Apple with 2 table. tablespoons of peanut butter or a handful of almonds
13.00 Lunch
• Salad 2 cups spinach leaves, 100 g of canned tuna, grated carrots, sliced tomatoes and 1/2 peppers dressed with lemon juice and 1 dessert. tablespoons vegetable oil
15.30 Snack
• 100 grams of chicken breast (boiled, grilled), a cup of steamed vegetables
18.30 Dinner
• 130 g of steamed fish
• 1 baked potato with spring onions, 1.5 cups of steamed or grilled vegetables
• Green tea cup
21.00 Late snack (optional)
• 0,5 glasses of yogurt with 1/2 grated apple or 1/2 cup berries