Good nutrition and daily routines are inextricably linked. If you want to lead a healthy lifestyle in general, it is not only what you eat that matters, but also when you do it.
A useful product in itself, eaten at a bad time, will at best simply not be of any use. The regime is also important because irregular meals are a stress for the body, because of which it begins to put off the fat about the reserve. In addition, there are unloading days, therapeutic starvation and other extreme ways to lose weight.
When do I get up?
Scientists have proven a connection between sleep patterns and the percentage of body fat. If a person goes to bed and gets up every day at the same time, it not only has a good effect on his psychological state, but also a positive effect on the figure. In addition, the length of sleep is also important. The smallest percentage of body fat in those who sleep about 8 hours a day. So, we conclude: for good health and appearance it is important to always get up at the same time and fall asleep.
What’s for breakfast?
Many have already heard about the importance of breakfast. It’s essential for a successful active day. If breakfast is not enough calorie, you just won’t have the energy to work, study, do sports or anything else that you have planned for the first half of the day. And if it will be excessive, the body will throw all the energy to digest food and then half the day you will be in a sleepy state.
That’s why experts recommend eating food with so-called long carbohydrates and proteins for breakfast. Simply put, porridge on milk. Or bread and cheese. But here, of course, the quality of the food is very important. Do not take one-minute oatmeal: after the treatment, it is no longer called a complex carbohydrate. The bread has to be whole grains. Breakfast cheese is suitable for non-fat hard varieties, it is easy to digest.
Some people say they just can’t eat in the morning. In that case, we recommend dinner 4 hours before bed. This will also make your sleep stronger and you are more likely to want to eat in the morning. It is also possible to get up a little earlier than usual to make breakfast, if not for yourself, then for the family. It is quite possible that the flavour and pleasant type of food will awaken your appetite, too.
Snack is allowed!
Have you had a tight breakfast and you’re far away from lunch and you’re hungry? In that case, you need a snack. There is an opinion that snacks are harmful, because they interrupt the appetite, and then a person does not eat a full meal. But the opposite is true: without a snack you are so eager to eat that during the main meal there is an overnutrition. There’s not much good in that either.
The golden mean is the right snack. First of all, it should not be abundant: 10% of the daily norm of kilocalories. For a healthy person it is about 200 kilocalories (2000 per day, respectively). Secondly, a snack should be satisfying and not sweet. What can it be – small and nourishing? 30 grams of nuts, 50 grams of parmesan, 300 grams of unsweetened yogurt with a fat content of 3.2%, fresh vegetables with a little olive oil. And of course, it’s very important to drink water. A small snack, a glass of water – and you will calmly wait for lunch.
It’s time for lunch
Lunch should be the most intense meal of the day. It accounts for approximately 45% of all daily calorie intake. Like breakfast, it needs to be nutritious so you can successfully complete your working day. But there’s no need to overdo it, because not every office has trendy sleep capsules nowadays.
Mandatory components of a proper lunch: soup, meat (poultry or fish) and garnish in the form of vegetables or useful carbohydrates (buckwheat, wild rice). Soup improves peristalsis and helps to satiate, meat gives strength, vegetables help to digest meat, complex carbohydrates help to stretch until dinner. At the same time, of course, we must not forget about the taste of food, because lunch should please, not just be boring to eat.
The good news is that the “no eating after six” rule applies only to those who go to bed at 10. As we have already said, dinner is best 4 hours before bed, and just before bed you can drink a glass of kefir. For dinner, it is best to eat a light protein dish, such as turkey, and thermally treated vegetables. Such a meal is well digested and does not interfere with a quiet sleep.
Another good option is cottage cheese. And you don’t have to eat it with something sweet like jam. You can cut into it some greenery or some fruit.