These are some of the basic dietary guidelines that can be applied today to start eating a healthy balanced diet full of all the vitamins, minerals and nutrients the body needs for optimal wellness. Losing in conjunction with a regular regime of exercise, fat, increase your energy level and give a sense of guilt.
1. A healthy diet rich in fiber and low) sugar and filled with lean protein (lean meat, chicken and fish, fruit and vegetable colors (oranges, apples, raspberries, broccoli, peppers, asparagus, and list a few), nuts (almonds, cashews and walnuts) and whole grains (oatmeal and multigrain)
2. Selecting foods should have a high proportion of calories from food. Some examples of this approach are drinking consumption of each whole fruit, fruit-flavored, more drinking, eating, vegetables, potatoes, nuts and snacks, and chips.
3.Try modest 3 meals and snacks, 2-3 per day, plus snacks above 2.3. To achieve an element of planning is required. Eating shortly after waking and then every 3-4 hours thereafter until they go to bed. Smaller meals help to beam best use of all nutrients, more vitamins are retained and the control of blood glucose. Check your blood sugar is key to avoid hunger and fatigue
4. Try in your daily diet, take enough high-grade portions of lean protein. Your choices are lean beef, chicken, turkey, salmon, cottage cheese and other dairy products low in fat. Nutritionists recommend consuming 0.6 to 1.0 grams of protein per kilogram of body weight per day.
5. Follow the Rainbow Diet. The only rule here is so many different colors of fruits and vegetables you can eat. The nutrients of each fruit and vegetables are often associated with color. You need to consume more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of vegetables per day and usually at least 5 servings of vegetables per day (like broccoli, peppers, asparagus, etc..) Fruits and vegetables have many nutrients like fiber, vitamins, minerals and phytonutrients that many simply do not exist in other foods.
6. Do not drink your calories - Stay away from sodas and sugary drinks. Limit alcohol consumption. Each stroke of alcohol, beer or glass of wine is about 150 calories. If you have a mixer in the drink you can take a lot of calories to between 300-1000 calories per cup. It is easy to see how alcohol can cause an accumulation of fat. Limit alcohol and sugary drinks will help you lose pounds of fat in a very short time.
7. Alcohol 12 (3 liters) of water per day during the day and consumed during training. For every kilogram of weight lost during exercise, suggesting that athletes should drink two cups. Water also helps to burn fat by removing toxins that may accumulate in the body by the kidneys work more efficiently. When the kidneys to function, then the liver is not involved in this process and can concentrate on their work, including the burning of stored fat for energy
8.Don T "try to change everything at once. But for every improvement in 2-3 weeks. Example., In Week 1, allowing sodium intake and add 1 new fruit for breakfast every morning.
To make the application of this advice and only a handful of them can make a difference when it comes to deposit fat or trying to feel better. A balanced diet is more information on how to improve your appearance is usually crucial for the healthy functioning of body and mind. After a well-balanced diet can help prevent disease, slow aging remain active in the fight against stress and increase vitality. With these advantages, but it is time to change your eating habits ... Your body through.
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