Nutrition for weight loss. How to properly adjust nutrition for weight loss. Simple Tips on How to Set Up Your Eating Plan

How and how much food should or can be consumed during the day? This issue is very important for human health. Many women do not know how to build their daily diet correctly.

In Ayurveda, the ancient Hindu teaching about healthy life- food throughout the day is coordinated with the rhythms of nature. The ancient sages noticed that during the day three periods are successively replaced, 4 hours each.

The first period is rest (in Hindu "Kapha", which means "Plime"), the second is energy activity ("Pitta", which means "Bile") and the third period is physical activity ("Vata", which means " Wind"). These periods are primarily associated with solar activity.

The period of "Slime" (begins at sunrise) - from 6 to 10 hours. As a rule, the morning is calm. At the physiological level of the body, this affects the rest and heaviness of the body. The "Bile" period lasts from 10 to 14 hours and is characterized by the high position of the sun. At this time, a person experiences the greatest feeling of hunger and the "fire of digestion" is most powerful in the body (by analogy with the sun). The "Wind" period lasts from 14:00 to 18:00. The sun heated the earth, warmed the air. From this, the movement of air masses begins, the wind rises and everything starts to move - trees, grass, water, etc. sway. At the physiological level, this is a period of motor activity, the highest efficiency. Then comes the repetition: from 6 pm to 10 pm - "Slime", from 10 pm to 2 am - "Bile", from 2 am to 6 am - "Wind". It is in this rhythm that the whole world of animals and plants lives. Moreover, such activity is observed in both diurnal and nocturnal animals.

Based on these premises, the sages of Ayurveda give the following recommendations regarding nutrition during the day.

• Get up during the "Wind" (motor activity) period a little earlier than 6 am (local time) - you will be active all day. If you get up during the period of "Slime" (rest) - you will be inert all day.

After getting up, drink a glass of warm protium or spring water. "Wind" enhances the work of our intestines and promotes the evacuation of the contents of the large intestine. This recommendation coincides with the active time of the large intestine from 5 to 7 in the morning. (Additional information will be given on the daily activity of the organs.)

• Usually from 7 to 9 o'clock in the morning there is a slight hunger - eat.
• During the period of "Bile" (especially from 12 to 14 hours), when the digestive "fire" is strongest, eat the largest meal. Within 2 hours after eating, stay in vertical position(sit or walk).
• During the end of the "Wind" - the beginning of "Slizi", before sunset (17-20 hours), - a light dinner in the form of fruits, a vegetable dish, a glass of sour milk or a warm decoction of herbs. After that, it is advisable not to eat anything else.
• Go to bed between 21:00 and 22:00. This is the period of "Slime", sleep creates heaviness and drowsiness in the body.

Such a biorhythmological mode of life is most favorable for the functioning of the human digestive system. Falling asleep, you will not feel bad from the stomach filled at night. Night sleep will bring you rest and be calm. When you wake up, you will feel rested, go to the toilet, and around 9 o'clock in the morning a healthy feeling of hunger will appear.

But if you even moderately ate at night, then the processes of digestion will not allow the body to rest. It will work by digesting and assimilating food in adverse conditions(body temperature drops at night, which negatively affects digestive enzymes). Such digestion is defective, a lot of toxins are formed. Wake up unrested and, to cheer yourself up, take some kind of stimulant - tea or coffee. You will want to eat only at lunchtime, and then in the evening. So malnutrition weakens and slagging the human body.

To change the way of life, eating habits, it is necessary, firstly, to understand the process of nutrition, digestion and, secondly, to change the stereotype eating behavior in your mind, develop and consolidate the necessary character traits.

The second meal - at noon from 12-13 to 13-14 o'clock - should be when feeling very hungry and consist of vegetables (salad or stew) or first courses (especially in the dry and cold season). Next - whole porridge, nuts, soup or bread from sprouted grains, potatoes, etc. (you can eat meat food but not more than 2-3 times a week).

The third meal - no later than 17-18 hours - should consist of only one dish. These can be: seasonal fruits (soaked dried fruits), any vegetable dish(preferably fresh or properly cooked) spoiled milk. You can limit yourself to drinking freshly squeezed juice from vegetables or an infusion of herbs with honey.

The daily amount of food should not exceed 1-1.5 kg. remember, that accepted food should become yours internal environment, and the digestive system in this respect has limited abilities. Excess food "extinguishes the digestive fire", depresses energy, disrupts acid-base balance and detoxifies the body.

About what you consume normal amount food per day, confirms a small feeling of hunger that persists throughout the day. This is a kind of life on the verge of hunger, lightness and vigor of the body.

Meals should be separate: eat protein food in one step, and starchy - in another.

Of course, there may be other options, depending on traditions and habits, but this one is the best, and you will see for yourself.

AT modern world people are constantly in a hurry: to work, to the bank, to pick up the child from kindergarten. Due to the extreme lack of time, rash snacks often occur on the wrong ones. breakfast modern man practically devoid of lunch - if there is enough time (most likely it will be a sandwich or a business lunch), but dinner - from the heart. Abundant and high-calorie.

There are firms that organize healthy nutrition on a turnkey basis. You place an order and report your wishes for the diet (or the wishes of your trainer), and professionals prepare breakfasts, lunches, dinners and snacks for you, taking into account the rules of healthy eating, and deliver them to your home or office. All that is required of you is to eat it all on time and not have a snack. harmful products like store-bought sweets, especially if your goal is to lose weight. Read more at https://servicediet.com/. This approach is very good because you do not need to study the tables of glycemic indexes and food compositions in the store, think about how to make muffins from whole flour, and salad - delicious without mayonnaise. In addition, proper nutrition most often involves the rejection of semi-finished products, which means spending time on cooking.

Breakfast

Lunch

Dinner

Protein with a side dish should serve as a second dish. You can choose any lean meat. Rice, buckwheat, fresh vegetables - everything you need. The main thing to remember is that you need a little cereal, but vegetables - several times more than meat.

Snack

Dinner

Again protein. If there was meat for lunch, you can eat seafood for dinner. And again, a vegetable side dish would be an excellent option. From drinks, you can choose herbal infusions.

Last meal

And finally, some useful tips:

• Every time you feel like eating something, you should ask yourself the question: "What is useful here?"
• You can not drink food with water, it increases the volume of the stomach.
• Always have a light snack on hand. For example, banana or muesli bar.

It turns out that when you first feed your husband and children, and then eat yourself, you follow one of the rules of Ayurveda. Who would have thought! Many of us, without knowing it ourselves, fulfill other commandments of this ancient teaching: do not drink food cold water, fruits are eaten in a separate meal, they try to avoid snacking ... And here full list tips to improve digestion and metabolism.

Meals and rituals

In ancient Ayurvedic science, it was customary to honor food through prayer and rituals. While eating, people were supposed to feel gratitude. When we pray before a meal or eat mindfully, food anxiety subsides. By taking the time to bless food, we can change our mood to be more positive, which will improve digestion.

Here simple ways make eating a ritual.

• Be grateful. Say "thank you" for food created by mother nature. Feel that she is giving you nourishment. For this, other living beings - plants and animals - were sacrificed.
• Set the table, even if you eat alone. When you lay out a beautiful tablecloth, lay out coasters for plates and linen napkins, you inform your subconscious that food is sacred.
• Feed others first. In Ayurveda, we first offer food to other people as a sign of gratitude to Mother Nature who nourishes us. If you live alone, prepare an extra portion and take it to your neighbors. You can also water the flowers or feed the birds.
• Eat with focus. When you eat and surf the web, watch TV, text, or drive at the same time, it dampens the digestive fire.
• Chew slowly and mindfully. Feel grateful for what you have achieved this stage own life.
• Eat in a good mood. Our mood affects the quality of the food we eat. When we eat and get angry, sad, or experience others negative emotions, the food is “infected” with this mood, and it penetrates even deeper into the body and thoughts.

With our food infused with the power of the ritual, let's explore ways to speed up or at least balance our metabolism. To get started, choose 1-2 points from this list and put them into practice. As these principles become a habit, adopt a few more.

• Drink a glass first thing in the morning warm water with lemon. ¼ of a medium lemon, squeezed into a medium-sized cup, is enough.
• Try to avoid bread, pastries, cookies, cakes, any fried foods, cheese, canned and processed foods, yesterday's food, nuts, alcohol, sugar and pasta.
• The main meal should be lunch. It is at lunchtime that the digestive fire is at full capacity.
• Have dinner around 6pm. Keep dinner light: steamed vegetables, rice, a bowl of warm soup.
• Cook with spices that improve digestion: dried or fresh ginger, fennel, black pepper, cayenne pepper, mint, rock salt, cinnamon, nutmeg, cardamom, dill, turmeric, cumin, coriander, azhgon seeds (scented iovan, Indian cumin). These spices not only help digest and assimilate food; they also help flush out toxic mucus from the body.
• Try not to snack between meals.
• Eat a thin slice of fresh ginger before every meal. Drizzle with lemon or lime juice and sprinkle with a pinch of rock salt.
• Eat, but do not fill up: let the stomach remain ¼ empty.
• Never (never, never!) drink food ice water! Don't drink too much with meals. Why fill it with water and cover it with ice?
• Before eating, sprinkle the dish with ¼ tsp. olive oil or clarified butter (ghee).
• Before cooking cereals, eating nuts, seeds, lentils and rice, it is better to soak them in water for at least 30 minutes. Some types of legumes (harder ones) need to be soaked overnight. Boil cereals with spices (ginger, black pepper, asafoetida, some seaweed). The spices will help prevent gas and bloating and aid in the digestion of grains and legumes.
• Throw away the plain white table salt. It's full of chemicals that wash away nutrients from bones. Use natural, unprocessed types of salt - sea and Himalayan rock.
• Drink more digestive teas such as ginger, cardamom, fennel, cumin, and coriander.
• Consume more products that improve metabolism: these are soups, most spices, garlic, leafy vegetables, olive oil, oatmeal, apples, pears, grapefruits, green tea, tomatoes, broccoli, celery, parsley, nettle, turmeric, beets, fennel, carrots, fresh ginger, mung bean.
• Avoid any product that says "with low content fat", "fat-free", and "sugar-free". Avoid white sugar and table salt, artificial sweeteners and colors, foods fried in unknown oils, trans fats, and fat substitutes (margarine and cooking oil).

Product combination rules

For splitting various products different types are required. digestive enzymes. When you put two foods into your stomach that require two different types enzymes, you seem to order the stomach: “Hey you! Do the right job!" Avoiding incompatible products We make life easier for our body.

1. Eat fruits separately from other foods. Melon should never be combined with anything.
2. Drink milk only separately from everything or in combination with sweets (cereals, honey, brown sugar). It is best digested if. Here are the ones that are suitable for milk: cardamom, cinnamon, black pepper, nutmeg. Worst companions are bananas sour fruit, yeast bread, fish, meat and yogurt.
3. Try not to eat fish and dairy products at the same time.
4. Eggs do not go well with fruits, milk, meat and yogurt.
5. In no case should honey be boiled and subjected to heat treatment.
6. Solanaceae (eggplants, tomatoes, potatoes) do not go well with melon, cucumber and dairy products.

Get Started Now: Healthy Food List

How to know that digestion is working without failures? The tongue will become clean and pink. AT certain time during the day you will feel hungry. The bad ones will disappear.

When there are fewer toxins, the body will be able to digest heavier and more nutritious foods, increasing the supply vitality. With a good supply of energy, we are better able to cope with stress and illness. Here are products that will help you not only exist, but live life to the fullest.

• Sesame seeds and sesame oil
• Pumpkin seeds
• Dates
• Coconut and coconut oil
• Avocado and avocado oil
• Olive oil
• bee pollen
• Barley
• Almonds (soaked overnight in water and peeled)
• Flaxseed and oil
• Walnuts and their oil
• fresh honey
• Fresh organic milk and cream (cow, goat)
• Ghee (clarified butter) or butter
• Sweet potatoes and yams
• Zucchini
• eggplant
• Spinach
• Mango
• Blueberry
• red lentils
• homemade buttermilk
• Homemade unsalted cheese
• Bone broth, thick soups and stews in this broth

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Discussion

great, take note

Drink as much water as possible. At what from under the crane - it is strictly forbidden. We are what we eat.

"Throw away plain white table salt. It's full of chemicals that leach nutrients out of the bones" Gee!!! And I thought that there was only one "chemical" - sodium chloride)))

Comment on the article "How to improve metabolism: 15 tips from Ayurveda"

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It seems to me to improve the metabolism is very difficult. Everyone would have such a ratio of height and weight at 40! But in general, after 30 metabolism slows down, so you need to eat less food and be attentive to what you eat 06/30/2015 18:19:18, Kissynia.

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Discussion

Excellent! I was just reading about the 10 days and was thinking about joining the company - albeit belatedly. And tomorrow I will have exactly a month before the DR - so it's decided! Tomorrow buckwheat with milk!

Well, wow, I just started to lose weight in the first month after the other, under Capricorn. It was easy enough, I threw off 9kg and continue on. Although before that I had never been able to diet for more than 3 days :) probably everything coincided successfully.

Tibetan recipe designed to improve exchange. I have it somewhere, you can look it up. The stigmas told me to drink with cholecystitis, so I would not risk it, maybe just drink them.

Discussion

me from herbal preparations lose weight such a zhor understands that there are no forces: (it’s better without them, just green tea :)

The Tibetan recipe is designed to improve the exchange. I have it somewhere, you can look it up. The stigmas told me to drink with cholecystitis, so I would not risk it, maybe just drink them. But ... You still need to decide on a diet, and then look at what the oranism lacks. IMHO yes.

Also prescribed drugs, consisting of amino acids, which improve the metabolism of the brain. There was an improvement in the characteristics of behavior, motor skills, attention and memory.

Discussion

I don't understand what the controversy is about. Good article, first time I see plain text it is written that MMD is not medical diagnosis. It always seemed to me that a medical diagnosis should be based on one way or another identified physiological pathology, and MMD is just, they looked at the child and decided that something was wrong with him. And no encephalograms, emerai or something else, even a blood test is not necessary. So the nanny looked at the child and said: not everything is in order with his head, well, not so much, then they would immediately write UO or mental retardation, and so, a little, in the end we get the diagnosis of MMD. And if you look at the topic below, then from the point of view of many employees of "institutions", and many doctors, orphans a priori have something wrong with their heads. So we get such diagnoses en masse: in infants, perinatal hypoxia and encephalopathy, in older children, MMD, and so on.
So everything is written correctly in the article and explains a lot, what is there to break spears about?

and really, what was the point of trying so hard to post this "good article" here. There are a lot of different diagnoses, MMD and ADHD are not the most common, according to BlackScore. Why rush about in advance, we solve issues as they come.