The latest diet research shows that the healthiest and most effective way to reduce weight gain is to eliminate processed foods and junk food in favor of healthy, fresh, home-cooked meals.
Sticking to a Mediterranean-style diet has been proven time and time again to be the best way to get what you want.
Nutritionist Linda Foster explained: "You should eat plenty of lean protein, such as chicken, fish and eggs, and legumes such as beans and lentils, and cook with olive oil and increase your intake of vegetables and whole carbs, such as cereal bread. This provides your body with high levels of protein and fiber, and helps It helps you feel full and create long-lasting energy - while fruits and vegetables, along with plenty of water, will keep you hydrated and help beat bloating."
And the report of the British “Mirror” website revealed a two-week plan (which can be followed safely for a longer period) that keeps you feeling full with the absence of constant hunger, because it is designed to keep blood sugar levels stable, which helps prevent those cravings that are difficult to ignore for foods that are not eaten. health.
Golden rules
1. Drink two liters of water daily to maintain hydration.
2. Eat plenty of fresh fruits and vegetables, and more vegetables than fruit.
3. Avoid white carbs - including regular potatoes (sweet potatoes are good). Instead, be sure to choose whole varieties of bread, pasta and brown rice.
4- Address stress levels. Research shows that stress can make us choose unhealthy foods and eat more calories.
5. Try to avoid alcohol for the duration of the two-week plan.
The easy meal plan below can be followed for two weeks or more - depending on how much weight you want to lose.
- breakfast
• One boiled egg with one slice of wholegrain bread, plus half an avocado and half a pink grapefruit.
• A spinach and pepper omelette made with an egg, plus a handful of chopped red peppers and spinach.
• 4 tablespoons of low-fat yogurt, in addition to eating blueberries and strawberries.
- the lunch
Avocado salad with beef, and vegetables with lemon juice and black pepper.
• Sweet potatoes with tuna and one tablespoon of sweet corn, plus one tablespoon of low-fat yogurt and one apple.
• Vegetable soup with a flavored fish fillet.
- dinner
• Chicken breast cooked for 35 minutes, with grilled vegetables consisting of red pepper, tomato, broccoli and zucchini.
• A meal can be prepared from spicy salmon.
- Snacks
• One piece of fruit.
• Full fat natural yoghurt.
• Apple slices with a tablespoon of peanut butter, with a small handful of unsalted nuts.
• carrots.