Useful tips for dieting

As all men and women know, diets are necessary to keep your figure in good shape, and we will start with the main thing

The concept of "food pyramid" and the correct diet

Walter Willett, an American nutritionist at the Harvard School of Nutrition, was at the forefront of research into the benefits and harms of diets for the body. It was this nutritionist who introduced the basic principles into the schematic representation of healthy eating, which is now called the "food pyramid."

Those dishes or products that occupy the very bottom of the pyramid are desirable to eat more often and in larger quantities, and those products that are at the top of the pyramid are either excluded or limited to the maximum - it's simple.

So, we start from the middle step and follow the guide

At the base of our pyramid are only three groups of products that should be eaten most often, these are from 3 to 5 servings of vegetables, or 2-4 servings of fruits. Products based on whole grains are bread (very coarsely ground), pasta, rice (only the one that is not refined), from 6 to 11 servings of various cereals.

What we eat most often, the lower level

Eat mostly what contains a large amount of proteins. Products can be of plant origin, such as nuts, seeds (sunflower or beans). Animal origin - chicken meat, turkey meat, fish and other fish products, and we also definitely eat eggs. All this should be eaten 2-3 servings a day, no more, no less.

Be sure to try to saturate the body with calcium - dairy products, milk, yoghurts, cheeses to your taste. If you suffer from lactose intolerance, replace it with pharmacy or strictly dietary components that contain a sufficient amount of vitamin D3, as well as calcium. All this should fit into 2-3 daily portions.

The top step in the diet

Anything that falls under this caste is excluded or "reduced to nothing". Exclude beef and pork, because they are red meats and are animal fats. Butter is also not desirable.

Stop eating foods that are on the list of "fast carbohydrates", this is what is originally made from white flour (bread, some confectionery, bakery products), sweets, lightly carbonated, and generally carbonated water, refined rice and sweets.

Recently, potatoes have reached the top tier of fast carbohydrates; they are considered a fast carbohydrate product because the middle of this vegetable contains a huge amount of starch.

Completely eliminate, stop even thinking about such products and dishes made from them.

The concept of a portion is always a difficult question.

Many people ask themselves this very question, but few can answer it correctly. It is difficult to determine the exact portion for yourself so that the diet does not suffer.

If your daily food weight is 100 grams, then try to fit in porridge (from 700 grams), 300 grams of bread (probably wholemeal bread), 400 grams of vegetables and exactly one hundred grams less (700) of fruit. Be it meat, nuts, pistachios, yogurt, cheese, nuts.

You can imagine that such a portion will be very little to fully satiate. If you find it difficult to get along with such a rather cynical and strict diet, increase the period of adaptation to two weeks, and the amount of products also doubles.

Conclusion about the diet

This diet is almost equally suitable for people of different ages, so you should always work on yourself. Your dedication will give you a gorgeous trophy in the form of improved health and slimness. The main thing is the desire to have something to lose weight for. Lose weight and get better for your health!