MAJOR PRINCIPLES OF DIET PLANS

The principle of the diet plans is simple: successfully be fed while controlling calorie intake. Adding a little touch of fun ... success is the key. Easy, you say, if to think a little ...

The purpose of the meal is to satisfy hunger. If we analyze his feelings, it is important to distinguish between two signals:

one of which is the meal satiation end signal largely related to the volume of food ingested.

that of satiety that is to say, this state of well-being after the meal, "not hungry" state that extends to the next hunger signal. Satiety is strongly related to the quality of your diet. Carbohydrates and proteins are "satietogenic" as fats, which are more intended for storage.

How to bring food volume without adding too many calories?

Just structure the way we eat around the so-called low energy density foods, that is to say, which provide few calories for a large volume. This is the case of vegetables and fruits, which we are recommended to increase consumption: at least 5 servings of fruits and vegetables per day. To improve control of satiety, you must associate systematically:

starchy foods as potatoes,

grain products (bread, wheat, semolina, pasta ??)

rice and legumes (beans, peas, chickpeas, beans, white beans ??)

lean dairy products (natural yoghurt, cheese up 20%, maximum 20% small-Swiss): 3 dairy products per day ??

nd increase consumption: at least 5 servings of fruits and vegetables per day. To improve control of satiety, you must associate systematically:

From this base, complete

You can add either meat or poultry, or fish, or cheese, or eggs or ham seeking to limit the richest fat products such as fatty meats, etc. Thus, changing our conception of meals and structuring it around these foods low energy density, we can reconcile the two objectives: to cut hunger and control its weight. These basic foods are unprocessed foods, allowing to actually be able to control the nutritional quality and the level of calories ingested. Indeed, from "raw" foods, you can add the accompanying fat controlled amount and you can also choose the type of fat used. It will be easier to meet your need for fats day. This does not mean that the prepared dishes and other pizzas, quiches, burgers, etc. are prohibited. But it is certain that direct our way to eat this meal structure as soon as you can, you will tend towards a better balance. For drinks only water is essential. Sugary drinks are calorie and do not regulate hunger. Alcoholic beverages promote weight gain because alcohol is caloric and when burning alcohol is more easily stores fat. One more reason for moderation ??

Yes, but we do not have the time!

Here too, many a priori circulate ?? The concept of "no time" usually corresponds to the failure to be thought. Tune you do if only 10 minutes a week to think about what you will eat and you will see as you progress on the path of balance alimentary. Indeed, it is not returning the weary night of his working day, with children who shout "I'm hungry," that one is in the best position to consider a balanced diet. However, if a "canvas" is ready, you will more easily good reflexes.