Four main principles of nutrition are embodied in one short abbreviation - LESSON.
This is a simple lesson to learn, but it will help you eat right, get the most benefit and pleasure from your food, and feel good.
U - moderation. You need to eat so much that when you get up from the table, you feel light, have a surge of energy, and are ready to act. If you overeat, you won't be drawn anywhere except to the couch, says Irina Vorontsova , an expert at the 9 Monks ECOmarket.
In addition, overeating leads to digestion problems and weight gain. To ensure effective saturation, maintain a balance of proteins, fats and carbohydrates, do not forget about dietary fiber, make it a habit to control the vitamin and mineral content of your diet.
R - regime. Breakfast, lunch and dinner - the optimal number of meals per day. The effectiveness of such a diet is confirmed by scientific research, which primarily concerns daily fluctuations in human hormonal levels (digestive hormones - insulin, gastrin, secretin) and the secretion of digestive enzymes in the gastrointestinal tract.
During periods when these enzymes are at their peak, food is better digested. In the evening, the production of enzymes and hormones is reduced, so the latest time for dinner is 3-4 hours before bedtime.
Between the three meals, you can have small snacks consisting of nuts and fruits.
O - vegetable component. The Chinese - a nation of long-lived people - advise filling the plate so that "the meat is completely hidden under the vegetables". Vegetables are a source of fiber, which helps digest food, as well as vitamins and minerals.
K - caloric content. You need to watch your calories: their excess leads to weight gain, problems with the cardiovascular system, liver, and musculoskeletal system. A severe lack of calories can cause a deterioration in mood, apathy, decreased performance, problems with bones and joints.
You should try to eat as little fried and fatty foods, overly sweet dishes, and flour products as possible.
It is better to choose products with “slow” carbohydrates - whole grain cereals, nuts, cottage cheese, milk. They provide us with energy for a long time, do not cause jumps in insulin and sugar levels, and will not lead to problems with excess weight.
Earlier, an endocrinologist named the best breakfast for those who want to lose weight.
Author: Valeria Kisternaya
