Eating style is just a set of eating habits. If you want to change them and change yourself, you must act gradually. Haste in this matter is completely useless, according to nutrition experts. Better — not quickly, but reliably!
Nutritionists assure: you should not run at full speed to a slender figure, but move slowly. This principle is supported by scientific research. So, in the American medical journal Annals of Behavioral Medicine, data from one experiment are given. Participants who made one change in eating behavior or physical activity schedule every week for four months lost twice as much excess weight as those who followed the standard recommendations. Scientists say that if we focus on one change in a certain period of time, it quickly becomes a habit. And most diets work on a different principle, so sooner or later we will definitely break down.
Let’s also try to change and improve our eating behavior. For two months. Shall we try?
Read also: How to quickly prepare your body for the summer? Anita Lutsenko’s advice
It takes about three months to completely change your eating habits. Metabolism changes in 120 days!
Instead of meat, try making any dish with beans (hello fiber!). Canned beans should be thoroughly rinsed with water, soaked overnight and cooked. Marinade should not be used. By the way, due to the presence of protein, such a dish perfectly saturates!
Be sure to try a product that is not included in your diet. So, mango (a source of beta-carotene) or fennel (rich in antioxidants). And also start the day not with the usual latte or espresso, but better with a cup of cocoa. And instead of sugar, add cinnamon or orange zest to it. A fresh, fragrant, cheerful morning will be provided to you. And as a snack — eat not a hamburger, but a juicy apple.
Less salt! Salt food already at the table, not during cooking. So the risk of oversalting is reduced to almost zero. Nutritionists have calculated that the products that make up the average daily human diet include about 15 g of salt, and this amount also includes sodium chloride found in foods such as meat, fish, bread, and vegetables. Even cottage cheese and cereals contain sodium chloride. Therefore, the best guideline for you will be this rule: 5 g of salt per day. That is one teaspoon. Maximum!
Include seafood on your menu. If you are cooking fish, it is better not to fry it, but to steam it or bake it in foil. And also do not forget about seasonings and herbs: for example, dill and garlic will help you more easily survive the almost complete absence of salt in the diet. You can also experiment with spices.
Try soy products. For example, if you freeze tofu cheese and then rub it into a salad or pasta, you will not notice any difference with regular cheese.
And also at home should always be frozen vegetables. Add them to soups, cook as a side dish for fish and meat.
Make your own muesli and have it for breakfast. The recipe is simple: a mixture of 2 tbsp. oatmeal, 1 tbsp. dried fruits, 2 tsp. spoons of brown sugar pour into a baking dish and put in the oven for 35 minutes. And remember: the maximum serving is 350 g at a time. Drinks count too! By the way, if you can’t completely give up coffee, replace at least one cup with green tea. And gradually switch to this more healthy drink.
Cabbage time: broccoli, Brussels sprouts, Savoy, cauliflower, etc. Take your pick. Broccoli, by the way, goes great with paprika and sesame seeds. And the Brussels sprout is very good if fried in olive oil with rosemary and garlic. Also, keep a healthy snack on hand: nuts, fruits, vegetables, low-fat yogurt and a glass of water.
Fruit dessert instead of sweets and cakes. This simple replacement will reduce the caloric content of the diet by at least 100 kcal. Salads dressed with low-fat yogurt, and apples baked with honey and cinnamon, are also suitable. Just do not need to eat canned fruits: we absolutely do not need the syrup with which they are soaked.
Read more: Detailed horoscope for July 2018 from an astrologer
The opinion of the editors may not coincide with the opinion of the author of the article.