Table of contents:
- Eat breakfast yourself, and preferably oatmeal
- The main myth is to drink more than two liters of water a day
- You can not drink water while eating
- And, finally, we reached the main delusion - exclude sweets from the diet
Diet is a challenge. Not only do you limit yourself literally in everything, and those products that are allowed do not differ in their appetizing appearance and desire to eat them. However, experts are sure: diet does not always turn into torment. The main thing is not to believe in hundreds of myths about her.
Nutritionist, clinical psychologist-nutritionist, member of the union of the national association of clinical nutrition Anna Ivashkevich told us about the most persistent stereotypes about losing weight.
Quite a common phrase from most of my clients: "I can't go on a diet because it doesn't taste good." But in fact, we ourselves are to blame for this - no one says that the diet is constant celery and cucumber salads, boiled fish and the absence of sweets. This stereotype has long been destroyed thanks to fitons, healthy lifestyle, bloggers and a new trend - "healthy lifestyle".
Consider now the main myths that prevent us from switching to the side of healthy eating:
Eat breakfast yourself, and preferably oatmeal
Breakfast, of course, has a powerful triggering effect on the activity of the digestive tract, intensive, but short-term secretion of the glands of the upper digestive tract begins. But we must not forget that our need for food intake is directly related to the individual characteristics of the daily biorhythm of body functions. Someone in the first half of the day will need a hearty breakfast, while others, on the contrary, it is desirable to postpone breakfast and dinner until late hours due to increased body functions in the afternoon.
The main myth is to drink more than two liters of water a day
Do not forget that everything is individual here too. The calculation of the amount of water required is based on your weight. On average, 2 liters of water is taken per 66 kg of weight, and the volume also depends on humidity and your physical activity.
- if the humidity is 40%, then 35-40 ml per 1 kg of weight is in winter, when heating
- in summer, humidity is below 40%, which means that water consumption is higher
During sports, you expend a lot of energy, which causes sweating and, therefore, you definitely need to drink water to replenish its lack in the body.
You can not drink water while eating
Another misconception. It is possible and even necessary to drink water with meals, especially if the food is dry. If your body does not require water with food, then there is no such need. You don't need to force it into yourself. Listen to yourself!
And, finally, we reached the main delusion - exclude sweets from the diet
Sweet is not the evil of mankind, evil is its uncontrolled consumption. Our brain needs glucose to function properly. But it can be obtained by different methods: you can eat sugar, fruits, cereals, carbonated drinks - glucose is present everywhere. The only question is, are you ready to settle on a couple of chocolate wedges, and not the whole bar?
The glucose level required for the normal functioning of the brain, central nervous system, and other organs should be maintained at a level of 70-100 mg per 100 ml of blood. Excess indicates pathological conditions, diabetes is possible. If a person already knowingly has any metabolic disorders, then it is worth reducing it or abandoning it completely. A healthy person can consume it in moderation.
Now let's look at the easiest and safest desserts for your figure that you can quickly prepare at home.
The most elementary in cooking - frozen yogurt … This dish requires ready-made yogurt, you can add fresh berries / fruit pieces to it, mix and send to the freezer. As a result, you get homemade ice cream - tasty and healthy!
The second in simplicity is cottage cheese with yogurt and jam … For cooking, you need low-fat cottage cheese, add yogurt to it, and then your choice: either a teaspoon of jam, or berries and pieces of fruit.
Berry smoothie - a visiting card of any snack, sometimes it can be used as a breakfast. It won't take longer than 2 minutes to cook. In a blender, mix banana and strawberries / kiwi / blueberries / currants (there are a lot of options here, limited only by your imagination) and add kefir or natural yogurt to them. This dish perfectly quenches your thirst and fills you with vitamins.
Cottage cheese casserole. For cooking, we need low-fat cottage cheese 200 g, a teaspoon of cane sugar (you can 0, 5), 1 egg. Mix everything, put the prepared mass in a pan and bake under a lid, like an omelette for 3-4 minutes. The top should be browned and quite firm. You can serve it to the table!
And we got to a treat that you can't eat every day, but you can afford it once a week - brie cheese with cranberry syrup … For cooking, you need a head of brie cheese (you can use Camembert), fry the cheese on both sides in a pan under the lid. An important note, the cheese needs to warm up inside too. Then put it on a plate, pour the syrup on top and enjoy the delicious dish.