Useful tips for dieting
Last reviewed: 20.11.2021
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As all men and women know, diets are needed to keep the figure in tone, and we will start with the main
The concept of "food pyramid" and the right diet
Walter Willett, an American nutritionist at the Harvard School of Healthy Nutrition, was in charge of research on the benefits or harms of diets for the body. It was this dietician who introduced the basic principles in the schematic display of healthy nutrition, which is now called the "food pyramid".
Those dishes or products that occupy the lowest part of the pyramid, it is desirable to eat more often and most, and those products that are at the top of the pyramid either exclude or limit to the maximum - everything is simple.
So, start with the middle step and go along the guide
At the heart of our pyramid are only three groups of foods that should be eaten most often, from 3 to 5 servings of vegetables, or fruits 2-4 servings. Products based on whole grains include bread (very coarse grinding), pasta, rice (only one that is not cleaned), from 6 to 11 servings of various cereals.
What is most often eaten, the lower level
Eat more than anything that contains a large number of proteins. The products can be of plant origin, such as nuts, seeds (sunflower or beans). Animal origin is chicken meat, turkey meat, fish and other fish products, and we also necessarily eat eggs. It's all necessary to eat 2 to 3 servings per day, no more, no less.
Necessarily we try to saturate the body with calcium - dairy products, milk, yoghurts, cheeses to your taste. If you suffer from intolerance to lactose, replace it with chemist's or strictly dietary components, in which there is a sufficient amount of vitamin D3, as well as calcium. All this should be placed in 2-3 days.
The upper step in the diet
Everything falling under this caste is excluded or "reduced to nothing." Eliminate beef with pork, because they are classified as red meat and are animal fats. Also, butter is not desirable.
Stop eating foods that belong to the list of "fast carbohydrates", this is what is originally made from white flour (bread, some confectionery, bakery products), sweets, lightly carbonated, and in general, soda water, refined rice and sweets.
Recently, potatoes have entered the upper stage of fast carbohydrates, it is considered a fast-carbohydrate product because in the middle of this vegetable contains a huge amount of starch.
Completely eliminate, stop even thinking about such foods and dishes from them.
The concept of a portion is always a difficult question
Many people ask this question, but few can answer it correctly. It is difficult for yourself to determine the exact portion, so that the diet is not affected.
If you have a daily weight of 100 grams of food, then try to absorb the porridge (from 700 grams), 300 grams of bread (for sure, bread of coarse grinding), 400 grams of vegetables and exactly one hundred grams less (700) of fruit. Whether it's meat, nuts, pistachios, yogurt, cheese, nuts.
You can imagine that such a portion will be very small in order to fully saturate. If you find it difficult to get along with such a pretty cynical and strict diet - increase the period of habituation to two weeks, and the number of products also doubles.
The conclusion about the diet
This diet is almost the same for people of different ages, so you should always work on yourself. Your dedication will present you with a chic trophy in the form of improved health and harmony. The main thing is the desire to have something to lose weight for. Lose weight and good health!