Eating well is easier than you think

Raise your hand who has never said "I can't feed myself healthy because I always eat outside". And in fact, especially lunch at home is a luxury that few can be granted.

The alternatives?  The corporate canteen, the bar in front of the office or for the most unfortunate, its desk. Situations in which it is really difficult to feed as you would like. But the pitfalls for the line and health also hide behind an often non -existent or hasty breakfast, in the bad habit of jumping meals and then bingeing at dinner and, not least, in the inability to choose, on the various occasions, between a plate and the other. Of course, it is useless to emphasize that the correct diet must always be combined with a dynamic and active lifestyle. Because eating healthy is first of all a pleasure. Excessive renunciation should never be made. So let's see some small suggestions to better face your days.

Just raised dive to the table!

Breakfast It is the main meal of the day and unfortunately also the most mistreated. Those who inaugurate the day only with a coffee in the vain hope of saving some calories, are certainly on the wrong road. To confirm a recent study by the University of Nottingham in Great Britain, who performed an experiment on a group of young, thin and healthy volunteers: the same diet for two weeks with the only difference that half of them has systematically jumped Breakfast. The other half, however, has always inaugurated the day with wholemeal cereals and skim milk. Result? In the first group the level of total cholesterol has risen, the calories consumed every day have increased and the sensitivity of the organism to insulin has dropped (let's not forget that the more the insulin levels are fids and we are easier to get fat). No mystery: the stomach empty too many hours, in addition to preventing us from better dealing with professional commitments for lack of "fuel", pushes us to eat too much and bad during the day. To start with sprints and get to the Prnzo break without the raw hunger, breakfast should cover 20 percent of daily calories. Whether it is sweet or savory no excuses to skip the main meal of the day. Here are some examples

Ideas for sweet breakfasts:

• a cup of partially skimmed milk +2-3 tablespoons of oat flakes, a teaspoon of almonds chopped, a fruit;
• Two tablespoons of vaccine ricotta + a teaspoon of hazelnut grains a sprinkling of cinnamon;
• a glass of milk + 5 shortbreads;
• 1 cappuccino + a slice of jam tart

Ideas for savory breakfasts:

• Toast with 2 slices of bread, a slice of cooked ham + a slice of cheese;
• 1 scrambled egg 6-8 thin slices of bresaola + a slice of wholemeal bread;
• 1 salted brioche +a slice of cooked ham;
• A cut of salted focaccia and an orange juice.

The half morning snack.

When the calories of breakfast are running out and the time of lunch still seems too far away, we need a not very caloric breakding but which brings back the levels of sugar in the average (never too high, however, so as not to make insulin too enemy of the line). The snack is essential to preserve energy, concentration and vitality and to avoid binges for lunch. A cappuccino, a yogurt, a fruit, a piece of Parmesan, a mix of dried fruit, not salted, will go very well to get to Prnzo with the right blood sugar values, snacks such as crushing, crakers, energy bars “Finte light "But full of sugar, croissants and brioches will do damage on different fronts. Even on mood because the rapid surge of insulin also causes, as a side effect, discontent and irritability.

The leap of lunch is not considered a sport!

Jumping lunches is always a losing move. Those who jump the main meal of the day behaves as with their own car when the red soy of the petrol reserve is turned on: the speed is reduced to consume less, which in working terms means less efficiency, less concentration, less results. Not to mention that when we are fasting for too many hours, the body implement a series of mechanisms as if it were to face a "famine" alarm: for self -defense it begins to lower the metabolism, minimizing the energy needs necessary to live. At this point, in addition to the damage, the mockery is added: in the long run we will need more and more food and on the contrary, a small rude will be enough to make us gain weight immediately. Another very important factor that should not be forgotten is that, every time we eat, we activate digestive reactions and assimilation that in turn will make us consume extra energy, eating several times a day (continuing the comparison with the car) we always keep "On turns" our metabolism. To the advantage of the line and mood.

The afternoon break

 

Also in this case the snack is used to remove hunger and keep blood sugar stable. It will always be necessary to choose foods that keep insulin on average values. The ideal timetable for the afternoon snack always depends on the hours that have passed on lunch. In principle after about 4 hours it could be fine. A good coffee can also help: its caffeine gives a boost to the metabolism which after 4 pm tends physiologically to slow down. Also for the afternoon, yogurt, a fruit type, bresaola or turkey breast, a banana, can be fine. It would be better to avoid pre -packaged foods or too elaborate snacks such as biscuits or baked goods.

And for dinner?

You can also do a million crunch for the abdominals or to have raced for two hours on the tradmill in the gym but you will not be able to dispose of the pounds too much if you can finally relax "by eating everything that goes there . What we eat at dinner can be the reason why you have accumulated "flab". Also n this case there is no shortage of scientific confirmations: according to a recent study conducted on 12,000 women in the Roman center of Endocrinology for the care of fatalities, the accused number one of the abundant forms would be the wrong dinner. Under accusation the excessive quantities of carbohydrates such as pasta, pizza, desserts and chocolate that become a real attack for the line if eaten in the second half of the day, compared to the early hours. Of course, cellulite aside, these things also apply to men. Key foods pearl dinner are, therefore, proteins and fish meat accompanied by vegetables. This is the right combination to stimulate the metabolism and ensure long satiety, as proteins slow down the gastric emptying time and the absorption of carbohydrates, stabilizing blood sugar. And who wants to have dinner with the pasta? No problem. The important thing is to consume it in moderate quantities (better if associated with proteins) and al dente, because so it has a lower glycemic index. If the dinner is sometimes heavy or too rich? Running away to take two steps or keep engaged in something that is not the leap from the sofa to the bed!

And to finish the day, a nice sleep!

In the last forty years, people have reduced the duration of their sleep on average two hours. The number of adults sleeping less than seven hours per night is more than doubled over 37%. The loss of precious hours of sleep are associated with mood disorders, chronic tiredness and, surprisingly, also overweight. This latest discovery, which made the blood chore for women and men in perennial struggle with the scale, was carried out by a group of researchers from the universities of Chicago in Brussels and has already gone around the world. According to scholars, there is a close link between the extra pounds and insomnia: the duration of rest can, in fact, influence the level of two hormones, leptin and ghost, which regulate the sense of hunger. The leptin, produced by fat cells, decreases it, while the Greclin, produced by the stomach, increases it. The less you sleep therefore, the more the level of ghost increases; The more you sleep the more that of leptin increases. In practice, when you lose sleep, it is likely that you will eat more, and you will tend to gain weight. When you sleep a lot, it is likely that the food is less and therefore you will be better to control your weight.

So let's relax, eat well and sleep peacefully!