Proper nutrition

In the normal diet should be based on providing the body with all the essential nutrients such as proteins, carbohydrates, vitamins, minerals and even fats. Because it is fat is necessary for us to live, ensure proper operation of our nervous system, and thus the brain. Fats should only occur in a healthy form. Please refrain from animal fats to vegetable fats. Excellent sources are fish, olive oil, nuts, flaxseed, pumpkin seeds, etc. Animal fats, and so saturated fatty acids increase blood cholesterol levels, which is associated with risk of coronary heart disease.



The primary base of a healthy diet are well-balanced meals. Take only as many calories as your body can burn. Meals should be served in small quantities, but every 2-3 hours. Making our swinging metabolism returns to normal, and your body will work at higher, and most importantly, constant speed. Inevitable, so the question is how many calories to eat to lose weight or not gain weight? The easiest way to determine this is by looking on the internet stronek in which calculators are used to calculate your daily caloric needs. Just enter the weight, height, age and degree of its activity.


My iron rules:



• Breakfast is the key! It gives energy for the day.
• Every morning I eat a bowl of porridge (100g) with milk and raisins.
• 3 main nutritious meals a day: breakfast, lunch, dinner.
• At least 2 times a week fresh fish or seafood.
• do not use hunger strikes, try to eat regularly, every 2-3 hours in small quantities.
• drink plenty of water, 1.5-2 liters per day.
• Do not eat sweets, do not use sugar - only occasionally.
• Eat plenty of fruits and vegetables.
• Nuts, sunflower seeds, pumpkin seeds, flax seeds are the healthiest source of healthy subjects. vegetable fats - stateful perfect snack.
• Green tea, peppermint, chamomile greatly improve digestion. I drink three times a day.
• Regular exercise (swimming, biking, skating, skiing, running, etc. depending on the season).