If you adhere to the basic rules of healthy eating, not on a case-by-case basis, but constantly, making them the base of your daily diet, then it will maintain your optimal weight for a long time without hard diets. You will also be able to control your weight without taking such powerful drugs as Meridia or others that help to lose excess weight.
Exclude from your diet fried, spicy and salty foods, as well as fatty. But you need to take into account that fats can be different – harmful and useful. Completely exclude sweet fizzy drinks and all fast food products: ice cream, chips, hamburgers, etc.
Make your weekly menu only of healthy foods that will provide the body with all the necessary fats, proteins, carbohydrates, minerals, and vitamins.
Regular and divided meals during the day: traditional breakfast, lunch and dinner, and between them – a second breakfast and a healthy snack. This will reduce the load on the digestive system, evenly distribute the calorie content of dishes, avoid unhealthy snacks, which are one of the main reasons for weight gain.
Make daily menu so that the total calorie content of dishes did not exceed the recommended by nutritionists 2000-2200 kcal if there is no need to adhere to a diet for weight loss or gain.
These figures are conditional: there can’t be the same expenditure of energy in men and women, people of mental labor and physical. Caloric content of a daily diet depends on the age, the general condition of the body, etc.
Make up your menu in such a way that the energy expenditure in the form of calories and its amount entering the body with food were balanced.
Thoroughly chew food, do not rush while eating – the process of digesting food begins already in the mouth. Enzymes produced by salivary glands contribute to the cleavage and initial disinfection of food. The more thoroughly the food is crushed, the more it is prepared for further digestion and assimilation.
Carefully monitor the condition of the teeth, gums, and mouth. Sore gums or carious teeth are an additional source of infection, which creates an extra burden not only on the immune system but also on the GIT in general. Even healthy teeth are recommended to be cleaned after each intake of food to avoid the occurrence of plaque on the teeth and completely eliminate the remnants of food.
It is also not advisable to distract on a book or TV: when you are focused on anything else, not on the process of eating, its quantity increases and quality may drop.
Try not to drink during meals and immediately after eating: the required interval is half an hour.
Rule 10. The most controversial and complex rule of healthy eating is the principle of separate food and product compatibility.
It is enough not to mix a large number of products in the lunch or dinner menu, exclude regular desserts, fried dishes and foods containing a large number of preservatives, dyes, and other harmful chemical compounds. You can’t deny the benefits of separate nutrition during illness or during the recovery period, to regulate the process of natural gastrointestinal purification. With a weakened body, all energy must be directed to the processes of restoring the immune system and the body as a whole. The most basic rule of a healthy diet is to afford everything you want but in a small quantity. Then even harmful and high-calorie foods and dishes won’t harm health and will allow keeping a slender figure.