How to eat right at the right time
“Eating right is not only choosing the right food, it’s eating right at the right time.”
In this article, we will give some tips on how to help our body always be “seasoned” with the right food.
Eat correctly before exercise. It is very important to plan your diet, depending on the duration and intensity of your workout. It is necessary to properly and well refuel before a workout, especially if you start morning with it. If you don’t have time to eat before exercise, take foods that are easily digestible: smoothies, soups, or yogurt. If you have several hours to digest before training, eat regular foods with lots of healthy carbohydrates: whole grain bread, brown rice or pasta, fruits and vegetables.
Eat right after exercise. After a tense workout, your body must definitely refuel. Hungry muscles need healthy carbohydrates (fruits, vegetables or whole grains), as well as the main macroelement – protein. You can read more about proper nutrition during physical exertion in the article: “Golden Rules of the Athlete. Nutrition before, during and after training . ”
Eat right in the morning. It is not necessary to eat food immediately after you wake up, but it is very important to have breakfast in general. People who skip breakfast have been shown to often gain extra calories in the morning or afternoon, or rely on caffeine and sweets to help them live the first few hours of the day. After a light breakfast – a plate of oatmeal with the addition of protein or a plate of berries with a spoon of cottage cheese – a piece of fruit, a handful of soy nuts or a stick of low-fat cheese may follow in a few hours. Or drink a smoothie with milk and fruit. I advise you to read interesting articles: “Breakfast and weight loss. Types of breakfast ” , ” Breakfast is the most important meal that should not be neglected . ”
Eat the right fats. We need fats in small amounts, but most of us abuse them. There are fats ( Omega 3 and Omega 6) that are healthier than others; they are naturally present in fish, hazelnuts, olives and avocados. Read labels to reduce saturated foods, and avoid trans fats that raise cholesterol. Healthy fats make food more flavorful, so add avocado and nuts or a few drops of olive oil to steamed vegetables in the salad.
Eat properly outside the home. Resist the temptation to eat everything. If you are trying to reduce calories, share the first course with a friend and order another salad. Replace simple carbohydrates with complex ones, for example, discard starchy side dishes and increase the number of vegetables. Ask to bring the sauce and seasoning separately so you can control what you eat. Avoid dressings based on dough. The best dressings: sour cream, olive oil, soy sauce, lemon juice, spices.
Eat correctly before going to the grocery store. It is proved that if you shop on an empty stomach, you will look like a child in the sweets department – you will like everything. Before leaving the house, eat a protein bar, a piece of fruit or a handful of nuts, then you will not be tempted. Try to plan your purchases in advance, make a list and stick to it. Do not go to the store on an empty stomach, this will save your wallet, as well as the body about eating junk food.
Eat right from the garden. Fresh vegetables and fruits are the most wholesome food, however we often eat the same thing day after day. Visit the local market and find new types of products to diversify your menu.
Eat right in the evening. Many people consume most of the calories between dinner before bedtime, when, in principle, our body least needs energy. And almost all the calories we eat are deposited at our waist. Anyone who eats little or skips food during the day, and then eats up in the evening, does not give his brain and muscles the necessary fuel for normal functioning during the day. Distribute your meals and snacks evenly throughout the day, and eat a little in the evening. If after dinner you are drawn to snacks, try frozen fruit, a slice of pudding (sliced in advance), a handful of nuts or a glass of tea. Or brush your teeth right after dinner so you don’t feel like eating. Read the article: “What should be the right dinner?” .