Senin, 09 November 2015

healthy diet





Healthy Diet Menu

Change of mind that shrink the stomach diet means eating less. Only one meal or two meals a day, with the hope of shrinking the stomach, it is a big mistake. "By reducing the eating, then the body's metabolism slows down, so that fat burning is reduced and even fat storage will increase," said Denny.

The solution is to eat more often. For eating to 5-6 times a day, or in other words we need to eat every 3-4 hours. "By eating more frequently, your metabolism will increase, triggering more fat burning. Therefore, begin to get used to eat with a frequency of 3 large meals with 2-3 times snacking between meals big, "Denny advice.
Daily menu good formula is to reduce carbohydrate and fat intake and increase protein intake. Sugars and simple carbohydrates, such as rice, potatoes, biscuits, pastries, ice cream, soda, sugar syrup, and others, is a food that is responsible for an increase in insulin which stimulates the accumulation of fat in your body. Better consumption of high-fiber carbohydrates, such as brown rice, oatmeal, whole wheat bread, sweet potatoes, cassava, as well as a variety of green vegetables and fruits.

Here is an example of a diet in accordance with the principles recommended diet, with a variety of settings carbohydrate. The portion shown is a standard portion. You can change it according to your ability as a dietary pattern that is really not going to make you hunger and satiety.

Apply a low-carbohydrate diet for three weeks, then in the fourth week apply carbohydrate diet with a normal portion. Repeat this cycle until it reaches the desired target.

Week 1 to week 3

Low Carbohydrate Diet

Breakfast
• 1 egg omelette or boiled egg
• 1 slice whole wheat bread / 1 cup oatmeal
• Can add a glass of low-fat high-protein milk and sugar

Morning snack
• 2-3 slices of tofu / tempeh
• 1 apple / citrus / pear

Lunch
• 150 grams of chicken breast / fish / beef without fat
• 8-9 tablespoons brown rice / brown rice
• ½ cup of vegetables

Afternoon snack
• 1 piece of fish / meat grilled
• 1-2 slices of tofu / tempeh

Dinner
• 200 grams of chicken breast / fish / beef without fat

Snacks Night
• A glass of low-fat high-protein milk and sugar (whey protein)

Week 4

Normal Carbohydrate Diet

Breakfast
• 1 egg omelette or boiled egg
• 2 slices whole wheat bread / 1 cup oatmeal
• Can add high-protein low-fat milk and sugar

Morning snack
• 2-3 slices of tofu / tempeh
• 1 apple / citrus / pear

Lunch
• 150 grams of chicken breast / fish / beef without fat
• 16 tablespoons brown rice / brown rice
• 1 cup of vegetables

Afternoon snack
• 1 slice whole wheat bread / ½ cup oatmeal
• 1 piece of fish / meat grilled

Dinner
• 100 grams of chicken breast / fish / beef without fat
• 8-9 tablespoons brown rice / brown rice

Snacks Night
• High-protein low-fat milk and sugar (whey protein)
• 1 apple / citrus / pear

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