A correctly composed menu is a guarantee of your health, beauty and good mood. A balanced diet is designed to provide the body with all the necessary substances necessary to maintain strength throughout the day, without overloading the stomach with excess and not allowing excess pounds to accumulate. A pre-drawn diet plan will help not only keep yourself in shape, but also save you from unnecessary financial costs.
Instructions
Step 1
When composing a menu for the day, keep in mind that meals should be: moderate, varied and regular. On average, the human body needs food 3-4 times a day. Maintain the optimal ratio of protein, fat and carbohydrates. Make sure your food contains enough vitamins and minerals. Be sure to include one and a half to two liters of clean, non-carbonated water in the menu. Remember to consider your muscle mass and physical activity level.
Step 2
With a normal body weight, be sure to include in your menu foods containing animal proteins, as well as dairy products, vegetables and fruits. If you are underweight, in addition to the main one, eat cereals. As a side dish for meat dishes, you need to use potatoes, cereals, pasta. If you are overweight, eat more fresh vegetables. Limit yourself in animal fats, flour and sweet.
Step 3
Distribute food so that protein-rich foods are consumed during the most active hours and do not eat them before bed. Keep in mind that the more strength and energy you spend, the more calories you should consume. Eat long-term satiety foods during work hours.
Step 4
It is best to eat porridge for breakfast. Foods rich in complex carbohydrates are also okay, but shouldn't put too much strain on the digestive tract. Try to get into the habit of having a second breakfast - a light snack before lunch. At lunchtime, follow the principle of food pairing. If during the day you suffer from bouts of hunger, snack on fruits, dried fruits, seeds or a small portion of nuts. Dinner should be hearty, but light, and no later than 3 hours before bedtime. If you still want to eat something before bed, drink a mug of green tea with honey. But it would be better to end the day with fermented milk products.
Step 5
Eliminate processed foods from your diet. It will take the same time to prepare them as to prepare a simple homemade meal. But it's no secret that the benefits of the second will be much greater. The same applies to flavored yoghurts, canned foods and instant foods.
Step 6
Use a variety of calorie counters and programs to help you know the nutritional value of a food. The correct calculation of the energy value will allow taking into account the combination of proteins, fats and carbohydrates in the food consumed. If you want to adjust your diet and increase or decrease your intake of carbohydrates and fats, these helpers are simply irreplaceable.
