For most working people, one full meal is considered normal - dinner. Breakfast and lunch in this case are often replaced by snacks, or even completely ignored. This dietary pattern leads not only to stomach problems, but also to weight gain. If you are watching your figure, you must adhere to the correct regimen.
Diet for those who follow the figure
Proper nutrition involves maintaining proportions to ensure that the correct ratio of proteins, fats and carbohydrates is supplied to the body. It is best to stick to five meals a day: 25% of the daily ration for breakfast and dinner, 30% for lunch, 10% for two snacks.
Breakfast should contain protein and complex carbohydrates. If you want to maintain a slim figure, start the day with oatmeal or buckwheat porridge, cottage cheese, omelet, lean meat, berries, whole grain toast. For lunch, it is advisable to consume fiber - fresh fruits or vegetables. You can also pamper yourself with vegetable or fruit smoothies.
Lunch is the largest meal of the day. It should be composed of complex carbohydrates, small amounts of protein and fiber. Eat vegetable, meat or fish soups, fish, chicken, beef, brown rice or buckwheat, stewed vegetables, or vegetable salads for lunch.
For an afternoon snack, it is allowed to eat a little sweet - this will help normalize blood sugar levels. Suitable for an afternoon snack are fruits, dried fruits and light desserts.
Dinner should be the lowest calorie meal of the day and should be protein and fiber. Ideal is stewed vegetables or a salad with lean meat or fish. Cottage cheese is also good for dinner. It contains a special protein called casein, which is indispensable for proper nutrition and muscle building. Plus, casein can give you a long-lasting feeling of fullness, so you don't have the urge to raid the refrigerator overnight.
Useful Tips
Always exclude purchased sauces from your diet - they contain a lot of sugar, fat, preservatives and other harmful substances. Season salads with vegetable oil, lemon juice, natural yogurt or sour cream.
Stop eating various margarines and spreads - these foods contain trans fats and other additives that are harmful to heart and body health. In addition, margarine causes blood clots to form in blood vessels.
Learn the good habit of starting your day with a glass of warm water on an empty stomach. You can add the juice of half a lemon and a teaspoon of honey to the water. Thanks to this drink, you will improve your metabolism and avoid overeating. Mineral water and tomato juice, drunk 20-30 minutes before meals, also help to reduce the portions necessary for saturation.
Try to get at least 8 hours of sleep a night. People who are regularly sleep deprived are much more likely to gain excess weight due to metabolic problems.
Avoid beer and sweet wines in favor of dry wine. Follow each drink with a small portion of a protein product, such as a slice of cheese.
