Winter diet: menu. What should be the menu in a winter diet?

The diet for winter should not be restrictive. It is not without reason that we gain weight a bit in winter - with an additional 1-2 kilograms, the body wants to protect itself against the cold. It is worse when it does not end with two kilos. What should the menu in a winter diet look like so that you will stay he althy until spring?

Winteris a difficult test for our body. Frost creaks outside the window, pressure jumps and there is no sun. Not only are yourmoodworse, you are often weakened. And the activated viruses and bacteria are waiting for the opportune moment to invade the interior of the system. You can try to fight all these aura's adversities with a properly balancedslimming diet .

The appetite is greater in winter

During the frosty months, our appetite is usually too good. We are especially drawn to sweet snacks, chocolate, cakes and fatty, heavy dishes. Indeed, our energy requirements increase somewhat in winter. The body must maintain a constant body temperature, even when the outside temperature drops to -20^oC, which is a real challenge. Generating heat is a very energy-consuming process. You have to mobilize all your strength, use your reserves and convert the energy from food into heat, which will be used to warm the body. However, if you do not want to gain weight, you must be strong-willed and curb your appetite a bit.

Balanced winter diet

A winter diet should provide greater amounts of vitamins and minerals, as they constitute a shield that protects us in the fight against bacteria and viruses. Your diet should be rich in protein and complex carbohydrates. Proteins are used to build the body's structures, protect against damage and allow cells to regenerate. Complex carbohydrates are a source of very valuable energy that is released systematically and gradually. It is worth minimizing the supply of saturated animal fat and cholesterol. If you do not want to gain weight, better give up fatty meats, fries, fast food and sweets. Eat wisely and don't forget that a properly balanced diet guarantees well-being and is a powerful weapon against all diseases. In the selection of food raw materials, not only the quantity is important, but also the quality of the nutrients andtheir origin. Protein should come from lean pork, beef, poultry, fish and dairy products. In a winter diet, vegetable fats from seeds and nuts (olive oil, rapeseed oil, soybean oil, grape seed oil) are desirable. A he althy diet must also include plenty of fresh fruit and vegetables.

A he althy start to the day

It's best to start the winter morning with a warm meal. Breakfast should be valuable and filling. You won't eat your next meal in three hours, and you don't want to get cold while waiting for the bus. It's best to make yourself an energetic mix of wheat, oat and barley flakes. Add a sliced ​​banana, a few raisins, a teaspoon of linseed, a pinch of cinnamon and a tablespoon of honey. Pour the contents of the bowl with warm skim milk. If you do not like sweet breakfast, you can eat an omelette prepared from two steamed eggs. It is worth adding dark bread and a vegetable patch of tomato, cucumber, pepper and green peas.

Second breakfast

If you are at home, you can prepare yourself a fancy sandwich. Use wholemeal wholemeal bread, cheese or lean meats, and plenty of lettuce, tomato, cucumber, and radish. If you do not have time, it is worth eating yogurt with grain, fruit and vegetable salad with hard-boiled egg, sandwich cheese with crispy bread. When you feel very hungry, you can eat a bar of granola grain and fruit, drink a milk drink or fruit juice with the addition of grains.

Filling dinner

Should be the main meal of the day. It must contain a high-protein product, e.g. poultry or fish, and a large portion of vegetables. Meat is best eaten boiled, baked in foil or grilled, while vegetables are eaten raw, in the form of a salad, or possibly steamed. For drinking, you can prepare a glass of clean soup, not seasoned with cream or flour.

Afternoon tea

Not obligatory. However, if you feel hungry, reach for some fruit, e.g. apple, pear, orange, grapes. Alternatively, for afternoon tea you can eat yoghurt with a reduced sugar and fat content and crisp bread.

Dinner

Compose it so that it does not burden the digestive tract. It should therefore be easily digestible and satisfy your hunger so that you do not wake up at night with a rumbling in your stomach. It can be, for example, cottage cheese with yoghurt and toasted bread. Another suggestion is dark rice baked with apple and cinnamon. Before going to bed, you can drink a glass of warm milk with a teaspoon of honey.

Important

How to lose weight from your daily diet?

» Cook the braised meat dishes the day before serving. Store them in the refrigerator overnight. After taking it out, remove the top layer of fat from the food.

» When preparing your salad dressings, use natural yoghurt instead of cream.

» For pasta and rice, make sauces based on tomatoes and other vegetables, not cream or cheese.

» When preparing mashed potatoes, use only skimmed milk.

» Give up cream and season your soups with milk or yolk.

» Do not pour the oil into the dish straight from the bottle. Sprinkle the salad with olive oil or use a spoon.

» Eat vegetables and fruit unprocessed in the form of salads and salads.

» Get a good Teflon-coated pan and start frying dishes without adding fat.

» Use only vegetable fats in your kitchen.

» When you buy canned fish, choose the natural brine or tomato sauce rather than oil.

» Check the nutritional value of the food on the packaging.

» Choose a low-fat, low-calorie product.

» Give up alcohol with meals.