The human body is a certain kind of machine, with the mechanisms working in it. Like all mechanisms, the human body needs to constantly receive fuel, that is, food: proteins, carbohydrates, fats, vitamins and minerals
It is very important to understand that food is just a fuel for the body, and it should always be of high quality. Of course, food should give us not only benefit, but also pleasure, otherwise there is a risk to break and start eating everything: sweet, salty, sour. But, who said that useful can not be tasty?
In order to ensure that the body does not give failures, it must be fed every three to four hours (this was the opinion of many nutritionists). A longer break may result in a jump in blood glucose, overeating, general malaise. So what should you eat and when?
Breakfast is the most important part of the diet. Choose protein products for the first meal boiled eggs or fried eggs with bacon, a whole-grain bread sandwich with cheese, a cup of coffee with milk.
Porridge is also an excellent breakfast: oatmeal, buckwheat, millet. These cereals are related to slow carbohydrates, they are also rich in plant proteins and dietary fiber. You can add honey or berries, nuts or seeds to them. Between breakfast and lunch, you need a snack. It can be fruit, carrot salad with yogurt or dairy products.
Lunch is very important as well, it should be balanced and nutritious. Cook a piece of chicken, fish or meat. Pour it with vegetable oil or add a slice of avocado, as healthy fats. You can also add a vegetable salad to your lunch. It is not necessary to choose expensive vegetables. Carrots, beets, cabbage will do. In the spring and summer the choice will be wider: cucumbers, tomatoes, all kinds of greens. You can also serve starchy foods for your lunch: baked and boiled potatoes, a piece of bread, rice, etc.).
At mid-day snack milk products should be used: kefir, fermented baked milk, yoghurt and a small handful of nuts or dried fruits. As for the plate for dinner, it should be divided into four parts and filled with ¼ of protein products (beef, turkey, chicken, by-products), ¼ piece whole-grain products (bulgur, kinoa, amaranth, buckwheat), the remaining half should be filled with fresh vegetables and herbs.
To ensure that the portions are not too large or on the contrary, too small, choose the right dishes. So, if you take a very big plate, then you will eat more calories than your body needs. Surplus food will move to the sides and the stomach. But you should not choose a dessert plate either, since it is too small, and you will not get enough calories, vitamins and minerals.
Daily calorie intake must be calculated individually, depending on sex, age, season, metabolism, physical activity, genetic predisposition and many other factors. A dietician can usually help you with the calculations, but in a variety of studies it was found that men need about 1500 and women about 1200 calories per day.
If you keep a diet, but the weight has stopped moving away, do not reduce the amount of food. It is better to increase physical activity. The lack of nutrients and calories can damage your general condition. So, a constant shortage of fuel will lead to fatigue, malaise, drowsiness. Intensive hair loss is also often a symptom of malnutrition. Hair follicles or hair roots require vitamins to sit tightly on your head. The following vitamins are very important: protein, iron and biotin, so make sure that you have them in your diet.
The chills are another symptom of a lack of nutrients. When you are hungry, your body reduces the production of the thyroid hormone T3, which maintains body temperature.
The absence of dietary fiber and healthy fats in the diet can lead to constipation. This is a great stress for the body, it is dangerous to underestimate it, as it can lead to intoxication of the body.
Anxiety and irritability, insomnia, inability to concentrate on work and study, dizziness, anxiety, headache - all of them are satellites of starvation and lack of nutrients. If your body constantly lacks vitamins, your skin will react to it, it will become dry, scaly and lifeless. If you begin to notice these symptoms in your body, be sure to add avocado, vegetable oil (preferably unrefined), fatty fish or fish oil to the daily menu. These products will improve the condition of your skin, raise your spirits and return energy to you.