Usually people remember about diet when the body starts some problems - for example, appears overweight, shortness of breath, and habitual physical activity are heavier. Today, however, a healthy lifestyle is becoming more popular, and more and more people are trying to change your diet, without waiting for the appearance of health problems. Make it not too difficult, but by human need patience, perseverance and, of course, motivation.

Keep it simple. Rather than worry about the calories or the amount and weight of portions of food, do their priorities variety, freshness and color of food. These factors are far more reliable guide to the selection of useful products Eight useful products, which you thought Than the number of calories on the package. In addition, it is essential to plan the diet. Look for new and simple recipes of the foods that you start typing in your diet. Gradually, your diet will become more healthy and tasty.

Change your diet slowly. Trying to change your diet for one day - in most cases inefficient and not too smart. If yesterday you allow yourself to have a cookie, pizza or hot dogs, and from today begin to eat only vegetarian food, fish and dairy products, chances are that you do not sustain such a diet a week, is very high. Start small - include in the diet of vegetable salads Vegetable salads: the generous gift of nature   without mayonnaise, start cooking with vegetable oil instead of butter once a day instead of a cookie eat fruit. Step by step replace old habits with new - it is much more effective than abruptly starting a "new life."

The most important thing - moderation

In all, including constraint. Switch to a healthy diet makes sense in order to gradually develop a meal plan that you can stick with for a lifetime, not just as long until no extra weight. Therefore, the correct diet is no place severe restrictions, the main thing here - the balance and moderation.

• Do not think of any products as unlawful. It is necessary to prohibit myself any product, it immediately becomes the most coveted in the world. Is it worth it to give in to the temptation has arisen and will inevitably come a sense of guilt that many seize the regular portion of goodies. A vicious circle, and it's much easier not to fall than to seek out exit. If you are very fond of sweet, salty, or some type of fast food, do not forbid them to yourself - just try to eat them sparingly and in small quantities. Over time, you will notice that these products want smaller - this is a normal consequence of the fact that the body gets used to the healthy food.
• Eat small portions. The power of your appetite is directly proportional to the amount of food that you see before you, so Apply the own food in small portions.

What to include in your diet

• Monounsaturated fats contained in vegetable oils, avocados, nuts and seeds.
• Polyunsaturated fats, including - omega-3 and omega-6, which are found in oily fish - salmon, mackerel, anchovies. Other sources of polyunsaturated fats include oils from linseed, sunflower and maize, have not undergone heat treatment, and peanuts.

What should be excluded from the diet

• Saturated fats are contained mainly in the red meat and fat dairy products.
• Trans fats are contained in some margarines in crackers, potato chips, fried foods, and many of refined products.

Proteins

Contained in food proteins in the body are broken down into twenty amino acids that are absolutely necessary for cell regeneration and energy production. Lack of protein leads to a decrease in muscle mass, weakening of immune problems with the cardiovascular and respiratory systems. Therefore, a healthy diet can be considered as the only one that provides the body with enough protein. Besides meat and dairy protein sources include:

Legumes: lentils, beans, chick peas, and various soybean products - tofu, soymilk, and so forth.

Nuts: almonds, hazelnuts, walnuts, pistachios. Avoid salty, sweet and roasted nuts - they contain more calories than nutrients.

Include in the diet of colorful fruits and vegetables

• Try to plan a diet so that every day you have on the table were all the colors of the rainbow - or at least most of them. The brighter the fruits and vegetables you eat, the better. The bright fruit contains especially many vitamins, minerals and antioxidants. Colored fruits contain different nutrients, so it is important that the diet was as diverse as possible.
• Greenery. Pale green salad, dark green onion, dill, parsley, celery Celery: vegetable with obvious advantages , Spinach - only some kinds of greens, which are a necessary component of a healthy diet. They all contain large amounts of calcium, magnesium, iron, potassium, zinc and vitamins A, C, E and K.
• Sweet vegetables such as carrots, corn and pumpkin to help cope with cravings for sweet foods containing simple carbohydrates. In addition, they provide a feeling of satiety for a long time, and, of course, contain a lot of nutrients.
• Fruits - another important component of a healthy diet. They are sources of fiber, vitamins and antioxidants. They had a great substitute for high-calorie sweet foods and snacks can be useful. Plan your shopping so that your house always had fruit: put them in a nice basket or bowl, and eat them when you have a desire to have a meal with something sweet.

It is important not only that, but how you eat

• When possible, eat in the company. During the conversation, people usually eat more slowly and the brain has time to signal saturation before you have time to eat too much. In addition, the presence of other people may just be ashamed to overeat.
• Do not eat in front of TV and computer. Ignoring these sources of information, many do not realize how they eat too much.
• Listen to your body. Ask yourself if you really hungry, or you just want a cup of water to do without eating a couple of hours. Stop eating before you feel saturated. Between the moment when the body gets enough food, and when the brain gives a corresponding signal, it takes several minutes - which is why it is recommended to get up from the table before they will feel that the stomach is filled.

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