Anyone can success with their diet and get rid from overweight, finally, as long as you keep your focus. Here are the most important tips:
1. Turn your diet a priority number 1. Enter into transactions with yourself - if you turn off harmful foods from your diet that are sure to adore, you're pleasing with something else (other than calorie food). If you stay away from the bad pastry dough and fried foods will be rewarded with something else (purchase, travel, cosmetic procedure) and so you will not feel deprived of "good things in life."
2. Be honest with yourself. Make sure you do not be fooled that you eat healthy and actually harmful assumptions and "exceptions" in the menu. Try to write down everything that goes in your mouth in a notebook or on your phone. Way you can track how many calories you have consumed through apps like MyFitnessPal and MealSnap.
3. Remove the alcohol from your table. We all know that the spirits are high in calories, especially those leading to concentrate. A glass of white wine or beer is acceptable, but not every day.
4. Sleep well. People who are well rested and feel less hungry and less tempted to eat food with carbohydrates and sugar. So do yourself a favor when you go to bed on time and leave you in 8-9 hours sleep a night. This will help your diet, and it will have extra energy to play sports more regularly!
5. Secure your daily motivation. This may sound difficult, but you have to think of something that puts you "on track" whenever you are about to err. Hold a pic in a bathing suit in your wallet or your phone, which will remind you that you have to be responsible for the decision to lose weight once and for all.
6. Make sure you eat a balanced diet. You do not have to stay hungry. Moreover, you have to eat sitting down, not on foot. Eat slowly with a knife and fork and not with your hands. It is less likely to mindlessly consume excess calories.
7. Fill 2/3 of your plate with vegetables. This excludes potatoes and maize. Aim to this proportion for each of their meals. You will get many nutrients from vegetables rich in fiber. Forget the white bread you eat one slice. Remaining 1/3 of your plate should be filled with lean protein - chicken, fish, turkey, seafood, rabbit, veal.
Fruits and vegetables are very healthy foods, so it is no coincidence they are present in all dietary recommendations for a healthy lifestyle. Unfortunately, the involvement of the food industry can make them dangerous to humans. Recent studies show that 46% of cases of food poisoning are responsible in particular vegetables and fruit.
Study by the U.S. Centers for Disease Control and Prevention revealed that leafy vegetables such as lettuce and spinach are the most common causes of nutritional problems. The same study also shows that meat and poultry is responsible for 22 percent of cases of food poisoning. The survey results show that each year one out of every ten people in the United States experienced food poisoning.
The majority of cases of food poisoning in leafy vegetables are caused by a pre-cut vegetables, packed in plastic bags. Typically they are consumed raw by humans, thus the bacteria may not be killed. Dr. Michael Doyle warns that lettuce can be especially dangerous because harmful bacteria can form in plant tissue.
This means that even very thoroughly wash the lettuce, some bacteria may remain in it. Risk exists for E. coli, salmonella and listeria. Usually come from infected animals whose manure onto soil or water, and hence in vegetables, the newspaper Daily Mail. In extreme cases of food poisoning salad can cause fatal renal failure.
1. Protein
As you may have noticed in many of the articles on the site, we whey protein after a workout is just mandatory. The reason for this is that it provides the necessary amino acids that you need for recovery after training.
During exercise we fall into a catabolic state, which means that our muscles are broken. Although this sounds like a bad thing, but it is not. This is a mandatory process can then muscles then become stronger and grow.
There are many products which are designed to deal with a catabolic process, but nothing can be compared with the whey protein. Whether you want muscle size or just shape them better, he is a fantastic source of amino
acids and is required for men and for women. The market has a variety of quality brands
that offer whey protein, the choice is yours.
2.Fruits
Since we are using sugar as the main source of fuel for our muscles after workout it is in deficit, and this is not good if you want muscle growth. Many studies have shown that the problem is that the muscles are not able to recover and store this sugar as energy for your next workout.
In other words, your muscles tested sugar starvation especially in the hours after exercise. If you do not provide this sugar, they will not be able to recover and be sufficiently robust for the next workout.
Great idea would be to mix the fruit with your whey protein - banana, blueberries, berries, etc.
3.Omega 3 or fish as a food supplement
We hope that you know the benefits of Omega 3 since we wrote about it. It is best if you have time to prepare fish for after a workout, if not, Omega 3 supplementation is an excellent choice.
Eating fish or taking omega-3 will reduce muscle inflammation and muscle pain in general, but will also recover - quick.
Our bodies keep toxins from pesticides, herbicides and hormonal preparations which our food is processed. Factors predisposing liver and stomach and other organs to produce toxins are bacteria, viruses, excessive amounts of alcohol, coffee and other caffeine-containing drinks, smoking and certain medications.
If you are exposed to these factors or consume large quantities of cooked and processed foods, then you definitely need a cleansing of the body and give new life to your body.
This diet is designed to remove toxins is suitable for implementation over a period of 1-2 weeks. Includes the bath adding aromatic oils of ginger, rosemary and oregano, as well as placing drops of lavender oil on the pillow for sleeping.
With this small change in habits will strengthen lymphatic activity in the body, which in turn increases sweating and acting diuretic. Thus strengthens the liver and intestines. All of these processes in the body to help the body get rid of unwanted toxins.
Combining and following tips, you will help your body get rid of toxins:
1. Drink 2-3 liters of water (natural, mineral, purified) per day, fruit and vegetable juices, fruit tea.
2. Forget about the existence of alcohol.
3. Try to eat as much as possible fruits and vegetables. Eat them in the form of salads, juices, fresh, lightly steamed with olive oil, cooked, sprouted, dried yogurt (skim). Steaming is a perfect healthy way to prepare vegetables like potatoes is not only advisable to cook this way. Note that when you first begin to detoxify your body can suffer from mild headaches. In such cases, massaging her temples with lavender oil, and if the pain is more severe, you will need tranquility and rest. Try to sleep, and if the pain does not go away, however, take aspirin or paracetamol (but resort to drugs as a last resort).
4. Emphasize foods with low protein content such as peas, lentils, chicken, eggs and smaller amounts of red meat. Avoid pies, pastries and fried foods are harder to digest. Include in the diet possibly more nuts, soybeans, peas and lentils, which I mentioned above.
5. Make your small snacks during the day, but more often, preferably are nuts (not salted). They have great food in this case.
After
you finish your diet (try to apply it at least two weeks), the result
will not be available immediately, but will start to feel better. It
is desirable to further limit the amount of food which you consumed
during the diet and focus on fresh fruits and vegetables. And let this become your new way of life ...
It
is recommended that the ratio is 80:20, where 80% of your diet is a
healthy diet, while the remaining 20% include culinary delights and
"pampering", stating that your body will be able to keep up the fight
against this amount.
Foods included in the plan for detoxification and allowed for consumption:
- Fruit - fresh, frozen or canned (no additives, sweeteners and preservatives). The list includes apples, bananas, pears, oranges, grapefruit, pineapple, mango, kiwi, raspberries, blueberries, blackberries, strawberries, nectarines, peaches, cantaloupe, watermelon and more.
- Fruit juices - the best are homemade, stating that it will not contain sugar or other sweeteners or preservatives. If you buy juice, make sure that they are "natural" and "unsweetened".
- Vegetables - fresh, frozen or cooked without salt. The list includes carrots, onions, cabbage, pepper, mushrooms, broccoli, cauliflower, lettuce, zucchini, leeks, tomatoes, cucumbers.
- Bean and pea food - dried or cooked.
- Tofu
- Oats and oatmeal, rye products;
- Potatoes - in any form;
- Brown rice;
- Fresh fish - mackerel, cod, salmon, lobster, crab, trout, tuna and more. Avoid consumption of canned fish (mackerel, salmon, tuna). - Unsalted nuts - peanuts, almonds, cashews, hazelnuts, macadamias, pecans, pistachios and others.
- Unsalted seeds - sunflower or pumpkin;
- Natural popcorn - without sugar or salt;
- Natural yogurt;
- Olive oil and balsamic vinegar;
- Garlic, ginger and fresh herbs;
- Black pepper;
- Copper;
- Water - at least 2 liters a day (preferably mineral);
- Herbal and fruit teas.
Permitted desserts:
- Fresh fruits;
- Natural yogurt with honey;
- Popcorn (no salt or sugar);
- Unsalted nuts and seeds.
Foods to avoid during a detox:
- Red meat, chicken or turkey and any sausages, burgers, pates;
- Milk, cheese, eggs, cream;
- Butter and margarine;
- Foods containing flour such as bread, croissants, cereals, cakes, tarts, biscuits, chocolates, desserts, cakes, etc.
- Chips, crackers, salted nuts;
- Chocolates, sweet (jam, fruit jellies, jams) and sugar;
- Processed, prepared, cooked and prepared sauces;
- Alcohol;
- Coffee and tea
- Sauces, pickles, salad dressings, mayonnaise;
- Salt;
- Soft drinks and juices soluble dietetic ones.
Anyone can success with their diet and get rid from overweight, finally, as long as you keep your focus. Here are the most important tips:
