These simple rules will help you get started:
1. Drink at least 1.5 liters of water per day (payment, depending on body weight). For 15 minutes before each meal drink a glass of purified (bottled or filtered) water;
2. Food Take small meals 4-5 times a day;
3. Stick to separate food: do not align in one dish carbohydrates and protein products;
4. Healthy eating means exclusion from the diet of a number of harmful products: fatty and fried foods, soda, fast food, ketchup, mayonnaise, smoked meats, sausages, dumplings, pastries, fatty meats, harmful sweets (candy bars, chocolates, etc.). also better to reduce to a minimum the consumption of coffee (replace green tea).
5. The method of cooking - stewing, steaming or baking in the oven, it is desirable in its own juice without oil (and if used oil is best olive oil). Spices to dishes to choose carefully (without monosodium glutamate and other chemical additives). How can I add less salt in food.
7. Replace the bread loaves and rye croutons;
8. Salad of fresh vegetables with olive oil, and instead of salt - the soy sauce.
9. Bad candies and cookies, bought in a store, you can replace useful sweet snacks prepared at home! For example, bake cookies in the oven just two ingerdientov: Ovsyaniko and banana muffins or make cheese. We need your imagination, do not be lazy and a little "Googling" useful simple recipes that will only benefit your body!
10. Always read the labels on the composition of the products bought in the supermarket;
11. Snack on nuts, dried fruit, rye crackers with cream cheese or avocado (with any vegetable), a smoothie or fresh fruit;
12. After 18 hours, it is possible and necessary, but should choose lighter foods, such as salads or fruit, low-fat cottage cheese or yogurt, a variety of smoothies. Food intake should be for 2-3 hours before bedtime must!
And now, we explain an exemplary menu of the day:
Breakfast:
- Glasses of water on an empty stomach
- Glasses of water on an empty stomach
- Oatmeal with fresh fruit (raspberry, banana) and honey
- Green tea without sugar
Dinner:
- Glass of water 15 minutes before meals
- Chicken patties steamed with sauce, beet salad with basil
Late dinner: yogurt
Snack:
- Watermelon and some raspberries
Dinner:
- A glass of water 15 minutes before meals
- Low-fat cottage cheese with 1% yogurt, banana, raspberry, and honey nektarinkoy
Recipe №1:
Ingredients:
For the meatballs:
- 600 grams of chicken or minced
- 1 small red bell pepper
- 1 tomato
- 1 egg
- 1 tablespoon butter
- small bunch of dill
- salt, pepper
For the sauce:
- 3 tbsp. tablespoons butter
- lemon juice quarters
- parsley and dill
- salt, pepper
Cooking method:
1. Green vegetables and chop in a blender. Meat scroll through a meat grinder or chop in a blender. You can take a ready-made stuffing. Mix the minced meat with vegetables, add oil, egg and seasonings. All mix well. Form patties. Cook in a steamer for 30 minutes.
2. At this time, prepare the sauce: melt the butter in a frying pan, saute hacked herbs, add lemon juice, seasoning. Remove from heat. Cutlets served with a sauce.
Recipe №2:
Ingredients:
- Small-beet 4-5 pcs.
- 1 tbsp. spoon of olive oil
- 1 tbsp. tablespoon balsamic vinegar
- Bunch of fresh basil
- Salt and pepper to taste
Cooking method:
1. Boil the beets and peel.
2. Cut a small piece of it in a bowl.
3. Sprinkle with olive oil and balsamic bite.
4. Season with salt and pepper. Mix.
5. Garnish with fresh basil (the leaves to break his hands)
Now, perhaps, you understand that a healthy diet is not "eat salads all day." Proper nutrition can be just as tasty and varied, but also useful, providing your body with all the essential vitamins and minerals! After some time you will see how to improve overall health, will improve all the processes in the body, improve the complexion, will be problems with skin rash (if any), hair and nails become stronger! The main thing - do not be lazy, do not be afraid of change, go to the goal!
Eat well and stay healthy!
Text and photos: Maria Perchekly