Правильное питание, пп рецепты

Hello!

If your question is: How to lose weight?
The answer is simple - proper nutrition, good sleep and exercise!

Physical exercises are not presented in this application, but you can always find them in the market.

Applications for sleep - everything is simple here, sleep 7-8 hours, go to bed at the same time, ventilate the room before going to bed and monitor the position of the body.

Well, in the matter of nutrition, use this application with a simple calorie count, a water consumption tracker and these simple rules:

<b> 1. Eat often </b>
Frequent meals, an average of 5+ meals per day every 2-3 hours. This helps to speed up the metabolism!

<b> 2. Dose </b>
In the first half, carbohydrates (cereals, vegetables, fruits, honey) predominate, in the second - protein products (meat, fish, dairy products).

<b> 3. Control the time </b>
The last meal 3-4 hours before bedtime, i.e. if you usually go to bed at 23:00, then dinner should be at 19-20 hours. If at this time you start training, then after training you can eat a light vegetable salad, apple or yogurt.

<b> 4. Don’t forget about the foundation </b>
Basic foods: vegetables, fruits, cereals, lean meat, fish, eggs, dairy products, nuts, honey, bread rolls.

<b> 5. Variety </b>
The diet should be as diverse as possible: different acceptable combinations of products and cooking methods.

<b> 6. To be carbohydrates! </b>
50% of the diet (approximately 250 g) should be carbohydrates: cereals, vegetables, fruits. Fast carbohydrates, i.e. sweet (honey, dried fruits) should be 20% of all carbohydrates and this is about a handful of dried fruits (50 g of product) and 1-2 tablespoons of honey (30 g).

<b> 7. About Squirrels </b>
25% of the diet (100-150 g) should be proteins: lean meat, fish, egg whites, dairy products.

<b> 8. Fats </b>
25% of the diet (50 g) should be fats: vegetable oils, oily fish, nuts. The use of animal fat (fatty meat, milk fat) should be minimized.

<b> 9. Daily Rate </b>
It is important to consume your daily calorie intake! If the goal is losing weight, then the calorie deficit should be no more than 25%. You can calculate your daily calorie intake using the Harris-Benedict formula:
(655.1 + (9.6 × weight in kg) + (1.85 × height in cm) - (4.68 × age)) and the resulting number multiplied by 1.3 if low physical activity during the day; 1.5 - average; 1.7 - high.

<b> 10. Water </b>
It is important to consume your daily water intake.

<b> The application will help: </b>
★ Control your diet
★ Calculate your calorie intake, FFA (fats, proteins, carbohydrates), and your water intake.
★ Find a simple recipe for making a delicious first or healthy vegan salad, for example
★ Learn more about popular diets (Ducane, Protein, French, Japanese and others)

<b> Everything is very simple: </b>
- Indicate gender, height, weight, age, daily physical activity.
- Mark your daily diet.
- The application will determine the norm of calories, fats, proteins, carbohydrates and water.
- Offer recipes with pictures and descriptions.

Over time, you will be able to calculate calories yourself without using the application, just monitor your diet, eat a variety of foods, in small portions, at the same time and drink water.

Have a nice day! Or evenings how lucky 😄