The main rule of a balanced diet - the ratio of proteins, fats and carbohydrates in your daily menu, it should be 1:1:4. To find out how much it is, mentally divide the plate into three equal parts: the two of them occupied by carbohydrates, and a third equally divided into fats and proteins. Of the carbohydrates we get 56% of energy, so the diet must be a significant part. But not the white bread and butter cookies, and so-called healthy, complex carbohydrates: brown rice, buckwheat, bulgur, couscous, whole wheat pasta, rye bread.
2. Eat more fiber
This is all food of plant origin, as well, such as bran. They can have fun, and can be added to salads or soups. In general, fiber - fiber is indigestible, that is, that at first glance seems edible: cabbage leaves, peel beans, fruits, vegetables, and fruits and seeds. We need fiber for proper digestion and detoxification. On the day your body needs about 35 grams of fiber. It is not too small, considering that 100 g of cooked brown rice, it contains only 2 grams
3. Spread calories
If you eat three times a day, breakfast on calories should be 25-30% of the RDA, lunch - 50% and 20-25% of the meal. It is true that would be even better if you divide the daily rate is also on the snacks, including lunch and afternoon tea. What good is a fractional power? However, it is not a diet, does not require much effort, and allows you to not feel hunger. If you eat at longer intervals, the body releases a hormone that stimulates appetite, and as a result you eat more than they wanted to. And if you eat small meals every three hours, will not produce hormones, but you will not overeat. The solid profits!
4. Drink more water
If you're overweight, the water should be your number two fat burner (first place, of course, remains with the gym). The water has a direct impact on metabolism: the less you drink, the slower the metabolic processes going in your body, the longer the time spent burning calories. To drink more water, start with a glass every morning, day wear with a bottle in her purse, hold a "strategic reserve" in the fridge in the car, and in the office do not be lazy to get up and walk to the cooler every time you had a free minute.
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