The well-known proportion “90-60-90” – is not always the “standard” of beauty, but you need to be able to keep yourself in good shape. In order to achieve the maximum result (an ideal figure), working out in the gym is not enough. First of all, you need to normalize your diet and accustom yourself to proper healthy eating. This does not mean that you should completely give up sweets and flour products.
This is a balanced healthy diet that contains enough proteins, fats, and carbohydrates to keep the body healthy and keep those extra pounds off.
What foods can be considered healthy and dietary?
Vegetables: white cabbage, carrots, beets, broccoli, cucumbers, tomatoes, asparagus, radishes, zucchini, potatoes (baked only);
Fruits: apples, citrus fruits, pineapple, mango, peach;
Greens: spinach, lettuce, basil, fennel, celery root and leaves, parsley, dill;
Berries: strawberries, raspberries, blueberries, currants, watermelon;
Cereals: buckwheat, oatmeal, millet, rice (from unpolished rice).
Each of these foods contains a certain amount of vitamins that give health to our body. For example, beans, fish, nuts, cottage cheese (low-fat), and yogurt are high in protein. The source of carbohydrates is broccoli, spinach, cauliflower, apples, plums, peaches, oatmeal, asparagus, tomatoes, turnips, celery, etc. Fats are found in walnuts, almonds, and olive oil.
This is not the entire list of foods recommended for dieting, losing weight, and strengthening the body in general, it is only a small part. They are familiar to everyone, but even a third of the list is not included in the daily diet. By including them in our daily diet, we can consciously replace unhealthy and unbalanced foods with them.
Learning to combine foods
If you combine certain foods incorrectly, you will get bloated. For example, eating cabbage, and grapes, and drinking a glass of milk at the same time (i.e. in one sitting) will increase fermentation in the intestines. You can get an upset stomach if you combine an alkaline product (milk) with acidic foods (tomatoes or cranberries). Some food combinations will add extra centimeters to your waistline. First of all, it is a combination of carbohydrates and fats. For example, a cup of coffee with cream and a cake or a bacon sandwich turns into fats and are located in the most visible places.
It is important to choose carefully what we drink. For example, juices and compotes, fruit drinks, and coffee and tea simply do not go well with food. The maximum that can be consumed with them is simple desserts such as chocolate, marshmallows, or marmalade, and then in small quantities.
Otherwise, you should drink either before a meal or an hour after eating. Strong alcohol should be left for the end of the meal, and if it is wine, it should be drunk in small sips.
Portions of meals should be approximated as follows:
- A portion of porridge should be the size of your fist;
- Bread or bread rolls – 2 pieces (on average 30 grams);
- Meat or fish – the size of your palm;
- Cheese – 180 grams;
- Kefir, milk – 1 glass;
- Vegetables, fruits – the size of a fist.