five basic rules for losing extra weight

Healthy Food Program

 A healthy food program has moderation and moderation in eating the main food foods, meaning that you do not overeat the meals that contain a high percentage of fat, calories, and sugar, while the food program can become unhealthy in the absence of eating vegetables, fruits, and whole grains, and this leads to  The prevalence of diseases related to obesity and malnutrition, as a healthy diet program depends on several factors, including the positive dietary habits of the person and general culture, in addition to the foods available in the area in which they live, and several other factors such as age,  sex, lifestyle, and rate of physical activity.

- Healthy Food Program

 A healthy diet program must be approved for a week, and you will notice the result at the end of the week and repeat it, after which you can enjoy a rest period while organizing the meal, then repeat it only once a month, until your stomach reaches the required size, meaning that it does not require the same amounts of food  That you were requesting before applying for the program, so follow these steps regarding what you need to eat during the week to get started:

 * breakfast

 • It is helpful to eat breakfast early in the day, preferably at 7 am, or take breakfast one hour after waking up.

 • The meal is sugar-free, and if it must be present, a small amount is preferred, so that the blood sugar level is not affected, you can drink a cup of light coffee, or tea without adding sugar, and eat cheese next to it, and some grains of olives, with a quarter of a loaf of  Brown bread, until your body gets complex glucose, in addition to giving you the energy and energy needed to do morning activity effectively, without feeling tired or hungry.

 • With the approach of the lunch meal, in addition to being cautious during the daytime from eating any source of sugars, such as jam, juice, and sweetened biscuits, because if these things happen and you eat, the blood sugar level will rise, and thus feeling tired during the day.

 • In addition to spoiling the rate of burning fats and proteins, it is also better to eat skim milk and reduce its derivatives, because it is difficult to digest, and the body stores them because they hinder the meal if it contains meat.

 * lunch

 • It is a good idea to eat a meal that is easy to digest after 4-6 hours have passed since breakfast so that meals are sufficiently divided throughout the day.

• As for the proper diet, it should contain white or red meat, in addition to starches, but without eating bread.

 • Also, avoid salads, prefer eating spaghetti with meat, beans with meat, or grilled lean meat, bulgur, sausage or potato soup with vegetables, all of these meals you can eat at lunch.

 * Snack during afternoon time

 • This meal is inserted to give more energy to the body so that you can actively complete your day, and avoid feeling hungry until you reach the dinner date.

 • The estimated time for that meal to be taken is 5 hours after lunch, not before that time has passed.

 • As for the afternoon meal, it includes foods that provide you with sources of vegetable fats, such as some fruits of oily plants, such as nuts, almonds, olives, and a small serving of avocado, for example, 30 grams of dark chocolate.

 • Or eat 5 tablespoons of freshly cut fruit in cubes, a small cup of sugarless juice, 3 tablespoons of compote, 2 tablespoons of white honey or jam, all ideal options available to you.

 * Dinner

 • The main goal of eating that meal, dear, is to help the body to drain the thermal units and rebuild the cells again, instead of what was stored, so it is advised to eat a light, healthy dinner.

 • It is by eating seafood, raw or steamed vegetables, marinated with vinegar or lemon juice on it while staying away from the soup in that meal because the broth doubles the percentage of salts.

 • If you do not want to eat fish, it can be replaced with meat, white, white turkey, or soft fillet.

 • If you do not want to eat dinner, you can eat breakfast on a full-grain bread the next day, or on the same day, until you give your body the fiber that is easy to digest.

• In addition to eating a pack of skimmed yogurt.

- Criteria to be met in a healthy food program

* Drink plenty of water

  Among the most important things that must be taken care of is to drink water, because it is the first healthy drink, which contains many important benefits to protect the body from dehydration, and from the formation of kidney stones, in addition to that the water gives the body a feeling of vitality and vitality and contributes to making you think better, And many pieces of research indicated that eating a cup of water half an hour before eating any meal gives you a feeling of fullness, and eating a small amount of the meal, and thus helping you lose excess weight, by reducing calories consumed, so it is preferred to take care of 6 To 8 glasses of pure water throughout the day with To divide.

* Provides dietary fiber for a healthier diet

  It is useful to eat fruits and vegetables, because this food is rich in dietary fiber and many other important elements, and with eating a lot of them and leaving the food unhelpful, the high value of the health benefits consumed occurs, and that maintaining 3 portions of fruits and vegetables daily protects you from The incidence of stroke, in addition to that you can drink it in the form of juice without sugar, and eating fruits and vegetables reduces coronary artery disease, and prevents high blood pressure, and also protect the body from diabetes, and many other diseases.

* Make sure to provide all the nutrients

  Eat whole grains, vegetables and fruits, brown bread, surreal, brown rice, and whole-grain foods, as they contain minerals, antioxidants, and important nutrients.

* Avoid salty food

 Do not consume large quantities of salt, as salt would raise blood pressure, which subsequently causes heart disease or stroke, and most foods that contain a high percentage of salts are on the market, so you should know these foods and avoid them completely Or, eat less if you cannot refrain from eating it, such as foods such as ketchup, mustard, mayonnaise, canned industrial sauces, and fast food), so you should consume as little salt as possible per day.

* Organizing meal times

You should regularly eat meals on the specified date, and follow the schedule that we mentioned at the beginning of the article because neglecting one of the main meals leads to a feeling of extreme hunger, which leads to eating a large amount of food, because feeling hungry leads you to neglect the followed diet, as It is recommended to eat snacks with a small amount, to avoid eating large quantities in the main meals.

- The importance of healthy food

1. It protects against diseases such as obesity, osteoporosis, poor nutrition, and abundant calcium intake.

2. Maintains the general health of the body, helps it in carrying out its multiple functions, enhances the health of the immune system, and helps the body to transmit nerve signals naturally.