For good health and a slim figure, you should eat only healthy foods. What foods are suitable for a healthy diet? What sweets can you afford? Read in this article.
Probably, almost every woman or girl dreams of eating everything and not gaining weight. Some are incredibly lucky. But what to do if you see extra pounds on your figure, but you don’t have the slightest desire to exhaust yourself with diets? Or just a few days ago the cherished number on the scales was reached. How to eat healthy and tasty?
breakfast without harm to your figure
IMPORTANT: The key to a beautiful figure and excellent health is a full breakfast.
It should be remembered that you should have breakfast at least half an hour after waking up. Between seven and nine in the morning. Eating a healthy breakfast can help you avoid unwanted snacks and feelings of extreme hunger at 11 o'clock in the afternoon.
- The ideal breakfast is muesli. They contain all the products necessary for a complete and healthy breakfast. You can season your muesli with yogurt, kefir, juice, following your preferences
- You can prepare porridge: oatmeal, buckwheat, wheat. For a more complete effect, add vegetables or fruits to the porridge.
- For those who like a hearty breakfast, it would be ideal to eat steamed fish or lean meat. In addition, you can prepare a vegetable salad seasoned with olive oil.
- For variety, fruit salads with the addition of cottage cheese, yogurt, juice will lift your spirits in the morning and energize you for a long time.
Boiled potatoes
Potatoes are not very popular in the world of healthy eating. But this vegetable has several properties that make it an ideal food for both weight loss and health maintenance. It contains an incredibly diverse range of nutrients, with a little bit of everything you need. There are even stories of people who lived on potatoes alone for extended periods of time. Potatoes are especially rich in potassium, which plays an important role in controlling blood pressure, but which we often don't get enough of. The Satiety Index table shows that boiled white potatoes rank first among other foods in terms of their effect on satiety. This means that by eating boiled potatoes, you will be full and eat less of other foods. If you cook potatoes and then let them cool, they form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits, including increased weight loss (A. Nugent, “The Nutritional Benefits of Resistant Starch”). starch"). Sweet potatoes (yams), turnips and other root vegetables are also very healthy.
dinner without harm to your figure
IMPORTANT: You should have dinner without harming your figure at least three hours before bedtime.
- You can prepare dinner from vegetables, with the exception of potatoes. Light salads, steamed or oven-cooked vegetables will give you a feeling of fullness. You can make vegetable soup
- A piece of low-fat fish, steamed or baked with vegetables in the oven, will lift your spirits and satisfy your hunger.
- You can boil chicken breast, in addition make a portion of salad from fresh vegetables
- For a light and nutritious dinner, you can drink a glass of kefir or yogurt. You can have a snack with kefir just before bed.
- Sour apple, strawberry, currant, grapefruit, orange will help you feel full in the evening and wake up with ease in the morning.
- Seafood will help not only satisfy your hunger, but also say goodbye to extra pounds.
It is strictly forbidden to eat in the evening or at night before bed:
- Flour
- Sweets
- Nuts
- Sausage
- Halva
- Seeds
Before going to bed, you can drink green tea or a glass of water. You should always try to go to bed on time, to avoid unnecessary snacks, and for a good mood in the morning.
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1. Oatmeal
A bowl of oatmeal for breakfast will provide the body with useful microelements: potassium, magnesium, phosphorus, iodine, fluorine, zinc, iron, chromium, as well as vitamins A, B, E and K. All these substances maximize the development of bone and muscle tissue.
2. Bananas
Banana is one of the best food sources of potassium, which means that by eating bananas every day, your baby will grow well. Moreover, you can eat them in their pure form or add them to milk porridges or cereals.
3. Legumes
A source of vegetable protein and B vitamins, as well as a complex of vitamins and microelements that promote active growth of muscles and bones.
4. Chicken eggs
Eggs are a quality protein and source of vitamin D. Children need to get them on a regular basis if you want them to develop normally. Boiled eggs are completely absorbed by the child's body.
5. Beef
It contains much more protein, iron and zinc than other types of meat. All this plays an important role in the child’s growth processes. Beef is also rich in vitamin B12.
6. Seafood (salmon, herring, crabs, oysters, clams). Another source of high quality protein. Plus a record amount of vitamin B12, which, among other things, stimulates brain function. It is recommended to eat any seafood in the evening, as they contain a lot of proteins and few carbohydrates, which means the child will produce growth hormone in his sleep.
7. Walnuts
The benefits of walnuts, and in particular, their beneficial effects on the growth and development of the body, have been known since the time of Hippocrates, who pointed this out in his treatises. For example, boys and young men were advised to drink nut milk every morning, which was prepared according to the following recipe: grind the kernels of 10 walnuts, pour in 100 g of cold boiled water and leave for at least 2 hours. Then strain and add 2 teaspoons of honey. Not much has changed since the time of Hippocrates.
8. Cottage cheese
Cottage cheese is the undisputed leader in the ease of absorption of proteins by the body, so it must be present in the diet of children. Under the influence of sunlight, the human body produces vitamin D from the provitamins that cottage cheese is rich in. This vitamin is actively involved in the metabolism of calcium and phosphorus, which has a positive effect on the condition of the child’s bones and teeth.
9. Honey
Bee honey supplies the child's body with a complex of mineral elements that are necessary for his growth and development. Honey in a child's diet allows calcium and magnesium to be better absorbed, which contributes to the normal development of bones and teeth. Honey can be given to your child instead of sugar by adding it to tea, milk or yogurt. Honey should not be given to babies under one year of age - it is difficult for the baby to digest and can cause severe allergies.
10. Apples
For normal growth and development of children, they need apples. They are rich in potassium, magnesium, calcium, beta-carotene, B vitamins and many other beneficial substances that can significantly increase bone density. In addition, unlike other fruits, only apples contain boron and the flavonoid phloridzin, which are best for strengthening bones. Therefore, giving these fruits to children during a period of rapid growth is simply necessary.
Sweets without harming your figure
Sweets work as antidepressants, probably for all women. Many people get too carried away in this way to cheer themselves up, and look with horror at their reflection in the mirror after a while.
In order not to harm your figure, you should choose only the right sweets.
- The safest and healthiest sweet, in moderation, is honey. It not only tastes sweet but is also, of course, healthy. Increases immunity, improves metabolism, fills the body with vitamins, minerals and amino acids. Allowed daily intake: two tablespoons
- Fruit ice is a perfect substitute for higher calorie ice cream and will give you a feeling of coolness and freshness during the hot season.
- You can replace sweets with dried fruits, eating 30 grams every day. At the same time, you will receive only benefits for your health and figure.
- You can treat yourself to dark chocolate. A few pieces of this dessert will lift your spirits and improve your well-being.
- Another healthy sweet is marshmallows. It contains only healthy ingredients: egg whites, fruit juice, molasses. If you eat no more than 50 grams, you can improve the functioning of the gastrointestinal tract, strengthen the immune system, improve memory, strengthen muscles
- High-quality marmalade, in an amount of no more than thirty grams, will not add extra pounds, but will only improve metabolism and stomach function
- Pastille will not bring any particular benefit, but 50 grams of sweetness will not harm the figure, but will only bring pleasure
You can eat sweets only in the first half of the day, then the body works at full strength, and there is no threat of extra pounds. Well, if the desire for something sweet doesn’t give you rest in the evening, you can indulge yourself by running a few laps at the stadium or in the park.
Salmon
Not very high in calories, but fatty fish helps you feel full without gaining weight. Salmon is rich in healthy fats and proteins, as well as other important components, including iodine and Omega-3 fatty acids. It is these elements that have a positive effect on the functioning of the thyroid gland, which regulates metabolism and human body weight. Many cases of obesity are due to a malfunction of the thyroid gland. Salmon, trout, mackerel, and herring contain Omega-3 and iodine, so they help normalize metabolism.
Healthy lunch for your figure
For a beautiful and slim figure, you should have lunch at the same time. A complete lunch should include first and second courses.
Without harming your figure, you can eat chicken soup or broth first; it will not only give you a feeling of fullness but also help the digestive system. And in the cold season it will warm you up. Also, vegetable cream soups are perfect for the first course. Thick and nutritious, can replace a side dish.
For the second course, low-fat varieties of meat and fish, steamed, baked in the oven, boiled, stewed, are well suited. The only exception is fried.
For garnish you can choose:
- durum wheat pasta
- potatoes, not fried
- rice
- whole grain bread
- legumes
- vegetable salads prepared with olive oil.
A nutritious lunch is the key to health and well-being. By having lunch every day, you can avoid overeating in the evening at dinner. And only benefit your figure.
Eggs
Previously, eggs were avoided because of their high cholesterol content. However, recently everything has changed. Recent studies show that eggs do not negatively affect blood cholesterol levels and do not lead to heart attacks. Moreover, they are one of the best foods for weight loss. Eggs are high in protein and healthy fats. They are very filling and low in calories. In 2008, J. W. Wander published an article in the international journal Obesity, “Egg Breakfast Enhances Weight Loss,” which cited data from numerous studies. Thus, one of them, which involved 30 obese women, showed that eating eggs for breakfast instead of sandwiches increased satiety and the amount of food eaten over the next 36 hours. According to another 8-week study, eggs for breakfast increased weight loss during a reduced-calorie diet (compared to sandwiches). Eggs are a real storehouse of nutrients. They will give you everything you need during your fat burning diet. Moreover, the yolks contain almost all the necessary vitamins, macro- and microelements.
Food without harm to your figure: tips and reviews
- For a slim and beautiful figure, you should adhere to a healthy and nutritious diet. You should forget about fatty, fried foods, fast food
- You should eat food every day, at the same time. The body should not feel severe hunger, otherwise it will begin to store excess fat in problem areas
- Do not overeat, you should have a sense of proportion. Even the lowest calorie foods eaten in large quantities can be harmful.
- The menu should contain a sufficient amount of fruits and vegetables for good health and mood
- Don't forget about water, you should drink your daily allowance. Water helps cleanse the body and dull the feeling of hunger
And, even if you eat right every day, and only healthy foods, you should not forget about physical exercise. They will only help you maintain normal weight or lose extra pounds.
The best foods for weight loss
The most useful foods for losing weight are included in the following list, recommended by nutritionists:
- Water – reduces appetite, maintains water balance. Non-carbonated mineral water satisfies hunger, improves digestion, removes toxins and activates metabolism. Make it a habit to drink a glass of liquid before meals to reduce the calorie content of the food you eat.
- Proteins – chicken breast, egg whites, turkey, fish form muscle mass. The more it is, the better fat is burned. Fish rich in fatty acids, proteins and a complex that prevents skin aging is considered the healthiest.
- Vegetables – their processing takes more energy than can be obtained from consumption. Eating a daily serving of cabbage, bell peppers, radishes, green peas or cucumbers saturates the body with fiber.
- Pineapple – fights fat, promotes weight loss due to bromelain in the composition.
- Citrus fruits - reduce insulin levels, control bad cravings for sweets, strengthen the immune system. Grapefruit, containing the flavonoid naringin, activates the liver and has a choleretic effect, which is necessary in the fight against fat.
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