After showing you how to lose weight with a 5 minutes exercise, today we will approach one of the most important topics when it comes to weight problems: diet.
A balanced diet is one that assures proper nourishment for the body. It is the key factor in maintaining a state of good health and good feeling. Eating fair means eating mixed, from all food groups: vegetables and fruits, grains, proteins, fats and even sweets.
Which is good for what
Fruits contain soluble fibers that act like sponges that absorb toxins and cholesterol (yes, excess cholesterol). They come bundled with energy, enzymes, vitamins and minerals. In the morning, on an empty stomach, they are the ideal breakfast. Fibers also attenuate the increase of insulin level.
Vegetables are also rich in fiber. Adequate fiber consumption reduces levels of cortisol, insulin, stabilizes blood sugar and lowers bad estrogen (which can reduce the risk of breast cancer). Combine them, play with their tastes and textures and consume more salads.
Healthy fats, natural saturated and monounsaturated are obtained using the pressing technique. Olive oil (best kept in dark bottles), coconut oil, cocoa butter and animal fat (lard, butter) – derived from healthy sources. Fatty fish is rich in unsaturated fats Omega 3 and protects the body from heart disease.
Bad fats are considered to be polyunsaturated vegetable oils, chemically modified and high in Omega 6 (margarine, sunflower oil, peanut oil, soybean oil). They cause a number of diseases, inflammatory processes, and eventually serious maladies.
Water cleanses the body, energizes and activates internal organs. The best time to drink water is in the morning on an empty stomach. The general recommendation is to consume 2 liters (0.5 gallons) of water (not liquid) daily.
When is the best time to eat
A balanced diet and lifestyle mean to comply with strict mealtimes. Try to keep the same eating hours every day. Breakfast should be somewhere between 7 am and 8 am at latest, lunch between 12:30 pm and 1 pm, and dinner between 6 pm and 6:30 pm. Eating later than 7 pm can completely ruin your diet. This schedule can be adjusted, depending on your waking hours. If you get up early in the morning and go early in the bed at nights you can shift your meals earlier. If you wake up late and stay up half of the night the meals can be pushed 2-3 hours later. The important thing is to keep the same schedule as long as possible and take a pause of 12-14 hours between dinner and breakfast.
How much of each
Have a look at the below infographic to get a hint on how to portion your daily meals.
These are simple tips about how a healthy diet should look like. Try to keep this in mind next time you go shopping or eat in a restaurant. Eating healthy should not be a sacrifice you have to make, it should be something you enjoy. As long as you don’t exaggerate, you can taste anything there is out there, food wise (sweets included).
How do you prefer losing weight? Doing more exercises or eating healthier? Are the foods you enjoy most, low in fats and sugar, or should you consider taking them out of your diet? Let us know in the comment area. Thanks!