By Jalal Bek
First, Diets: Forget Frustrating Ones !
Avoid Diets in order To reach your target : you absolutely need to know and understand what you eat to adapt it to your objective!
First, compose your food based on some macro-nutriments, micro-nutriments, these nutriments-band bring energy to our body to assure vital functions and to guarantee a good reception.
Also, You need some cleaning in your kitchen to start your program.
Second, Change your bad habits by good ones! you need to begin with BASICS:
Diets : How to make them healthy
Macro-nutriments recommended in your wagons are:
- the good proteins (good muscles).
Animal Proteins: They are thin meats, fish, eggs, milk and lightened dairy products (natural yoghurt, fromage frais 0 % …)
Proteins plant are: cereals (quinoa, barley, wheat, oats, rye), leguminous plants (soya, lenses, dry beans, flageolet, mean pea, broken peas).
- the good lipids (good grease)
Good lipids are:
Vegetable oils rich in omega 3 and omega 9: olive oil, coconut oil, rapeseed oil, linen oil …
Oleaginous plants: Nuts, almonds, hazelnuts, pistachios…
Pisces: Salmon, Sardine, Tuna…
- the good carbohydrates (token sugars)
Fruits and vegetables and leguminous plants. Such as: Strawberry, Raspberry, Kiwi, citrus fruits, blueberries, papaya. Also,persimmon, zucchini, French beans, broccoli, Quinoa, lenses weight – mean, Saracen, chestnuts, soft potatoes and other tubers (yams …) always try to include them in your program, because they will give you power!
Oat flakes, sound of oats, basmati Rice, wild rice, complete rice …
- fibres
Favour green vegetables French beans, broccoli, zucchini …
Sound of oats, oat flakes, wheat sound
However, be Careful!
A too high-fibre meal is likely to cause a digestive riot (such as flatulency or diarrheas). In addition, it can also contribute to irritate the walls of the alimentary canal.
Avoid augmenting in a too violent way your consumption of fibres. And let your digestive tract get used to it by augmenting your contributions progressively.
- Drink water (drink on average 1.5 – 2 L a day)