Now everyone is passionate about losing weight, and fashionable diets appear almost every day. One of the new developments of Canadian researchers from the Université Laval in Quebec is a nutrition plan that consists of a large intake of vegetables, fruits, whole grain foods and foods high in protein, which helps to achieve satiety. It would seem that this diet is not different from others, but it has its own peculiarity. It is important to feel full when other diets often ignore it.

Basic rules of the diet

This is a long-term nutrition plan in which you can stay full and satisfied, while moving towards the figure of your dreams. Basic rules for compiling a daily diet:

• 4 servings of vegetables (serving - half a cup of boiled or raw vegetables);

• 4 medium-sized fruits;

• 5 servings of grain products (containing at least 4 grams of fiber);

• 4 servings of protein (serving - 150-200 grams of boiled lean beef, poultry without skin or fish per day; 30 grams of meat or fish can be replaced with one egg, half a cup of cooked peas or other legumes);

• one light snack.

Another important component on which the "well-to-eat" diet is based is the use of spicy and spicy spices. They help to feel fullness faster and accelerate metabolism. The diet includes a large amount of grains and healthy fats (fish, nuts, seeds, eggs and avocados), it reminds many of the keto diet and the Mediterranean. However, the keto site contains only about 10% carbohydrates, while this plan provides for about 50%.

 

The most important criterion when choosing products that will be included in the diet is how well they saturate the body.

How to start a well-thred diet?

A well-to-hearted diet is based on two principles: a special menu and appetite control. The second is even more important, because often the main reason for the appearance of excess weight is overeating.

How to learn to control appetite?

There is a whole scale of satiety, which should learn to use those who want to achieve the figure of their dreams. A scale of 1 to 10 should illustrate the degrees of hunger and satietation. Mark her condition before you start eating, during and after it.

 

For example:

1 — hungry as a wolf;

2 - hungry that I begin to get irritated by others;

3 - I feel hungry, it's really time to eat;

4 - hungry, eat only what will be useful to me;

5 - well-inged and at the same time feel light;

6 — ate densely;

7 - a feeling of slight overflow of the stomach;

8 — I ate so much that I feel discomfort;

9 — ate up to the dump;

10 is very bad from what you eat.

Try not to allow extremes. Eat around 3-4, stop around 6-7, and aim for 5 as soon as possible. Analyze each meal. What did you eat too much? Is there enough fiber in today's diet?

Useful tips

Analyze your emotional and physical state when you start eating. Many seize stress, and this is the way to obesity. Try to listen to your body: it's really time to have a snack or this desire arose from boredom.

- Go to bed on time. It is important to sleep at least 8 hours. With lack of sleep, the body begins to look for energy in food.

If you take on a snack when you are stressed, then first you need to determine: is it time for eating? Food is the fastest way to relieve nervous tension, but not the most useful. At such moments, you want to eat some delicious food, that is, fast carbohydrates, and these are products that do not give the necessary saturation to the body. They dull the feeling of hunger only for a short time.

- In your free time from work or study, try to find yourself an exciting activity. It can be a new hobby (dancing, yoga, painting, sewing). A bonus to this will be new acquaintances, impressions and skills. And when we are busy, enthusiastic and in a good mood, sometimes we forget about all sorts of goodies.

- Be careful! Often thirst is disguised as hunger. Cultivate a habit: a glass of water before each meal.

Who is not suitable for a well-to-sleep diet?

Since one of the components of this diet is the use of spicy spices, it can not be done for people with gastritis or ulcers. Also, it is not suitable for those who want to lose weight as soon as possible.

What are the benefits of this diet?

With it, you can learn to listen to your body. And develop a constant diet. The diet is designed for a long time, which means that it does not harm the body. With it you stop starving, which means that it does not spoil the mood.

What should include your meals on a "full" diet

Vegetables: leafy greens, broccoli, cabbage, Brussels sprouts, cauliflower, zucchini, mushrooms, tomatoes, eggplant, avocado.

Fruits: apples, oranges, bananas, oranges, peaches, pears, plums, pineapple, papaya, mango.

Cereals: brown rice, whole grain pasta, whole grain cereals, oatmeal, quinoa, buckwheat, bulgur, rye, barley.

Products containing protein: seafood, poultry, lean pieces of beef, eggs, milk, yogurt, cheese, nuts, seeds, tofu, soy, legumes, chickpeas, beans, peas, lentils.

Example of daily menu

Breakfast: scrambled eggs with tomatoes, spinach and spices; apple; tea.

Second breakfast: bulgur salad (can be replaced with couscous or quinoa), boiled beets, cheese, pumpkin seeds, seasoned with olive oil and pepper; pear; juice.

Snack: coffee, oatmeal and cottage cheese cookies.

Lunch: buckwheat, baked turkey breast with broccoli in low-fat cream with spices, red pepper salad, tomato with herbs, spices, seasoned with olive oil, tea.

Afternoon snack: some cottage cheese with a handful of dried fruits, a spoonful of honey and cinnamon.

Dinner: brown rice, boiled fish; salad of cucumbers, radish, grated cheese, with lemon juice, with dill and parsley, juice.