Autumn diet Bashny.Net

Five rules of the autumn diet and menus that will help, even if you don't lose a lot at once, but to acquire useful habits and to improve the shape.

1.Try to include in the diet of full hot meals – prepare vegetable soups of cabbage, celery, bell peppers and tomatoes, put the cabbage with a small amount of oil, bake in the steamer or grilled fish and chicken Breasts.

2. Autumn isn't the best time for carbohydrate-free diet. Even if carbs are for you – the main thing is taboo, try to include in your diet at least one serving of whole grains daily. Give preference to buckwheat, millet, brown rice and quinoa, and leave on a plate of semolina, white rice, and wheat cereal.

3. Do not get carried away "tea gatherings" with sweets. Even provisionally useful marshmallow, honey and candy significantly add diet calories, especially if you drink tea a few times a day. Eat "real" sweets 1-2 times a week.

4. Give up the habit densely to eat before bed. Let the main meal is in the middle of the day and not at night. In the rest of the 3-5 meals a day – that is necessary for the diet in the fall.

5. Try to keep each meal was high quality protein, a little complex carbohydrates, source of fiber and vitamins, and avoid any fast food and canned food. In the autumn of the body very effectively retain water, and swelling can to upset you.

   




Autumn menu

Breakfast:

Millet porridge with pumpkin, 200 g, a glass of milk with a teaspoon of coffee;
Buckwheat porridge, 200 g, 100 g yoghurt with herbs, tea or coffee with honey;
Casserole 200 g low-fat cottage cheese, 2 egg whites and pumpkin or apples, coffee;
An omelette with 1 egg, 3 protein, mushrooms, tomatoes, or spinach, whole grain breads

Lunch:

200-300 ml of any vegetable soup, whole wheat bun, 100-200g of chicken breast for a couple;
Stewed cabbage, baked potato, 100-200 g fish or steam fish cutlets;
Vegetable salad, a serving of beef, 100 g boiled buckwheat.

Dinners:

200-300 g shrimp, lemon juice, herbs;
200 g salmon, trout or mackerel with lemon juice;
200 g low-fat cottage cheese and half of the big Apple;
250 ml of yogurt, serving of Brussels sprouts for a couple, a little bran

Snacks:

Any fresh fruit with a slice of cheese or a spoon of cottage cheese. 30 g of nuts and dried fruit 1-2.







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