BASIC RULES OF RATIONAL balanced diet.

1.Utrom an empty stomach to drink a glass (better 2st.) Of warm water
2. After 20-30 minutes have breakfast (breakfast legkiy- fruit, cereal is the energy for the whole day, particularly flax and oat kashi.Suhofrukty.Peregruzhat stomach scrambled eggs, sandwiches, meat ... not recommended.
3. Every time the 30 minutes before a meal to drink a glass of water (often the body "asks" is not food and water, also after drinking the water, we eat much less than usual).
4. There is often, but small portions (get up from the table with a sense of light malnutrition, so the stomach will gradually decrease in size and eventually will "ask for" less and less).
5. The interval between meals 2-3 hours.
6. During the meal, do not drink! Drink is recommended after about an hour.
7. There after 6! But! -this 2-3 hours before bedtime.
8. Add in the diet of more vegetables, berries and fruit (but reduce the consumption of bananas and grapes) .Each day to eat at least one apple! -Cleans The body of toxins and poisons.
9.Est for 1-2 hours before exercise (well, if it would be digestible carbohydrates, cereal, they provide energy, which is so necessary during training).
10.When there is a better workout in an hour.
11.Upotreblyat animal protein (lunch and dinner): white meat, poultry, seafood: salted fish (not fried and smoked), caviar, ... Eggs (better to drink them raw, or at least cook "in smyatku"). Pork and veal are undesirable because they destroy the liver) .Nelzya eat meat just slaughtered animal is unhealthy.
12.Upotreblyat vegetable protein: beans, peas, beans, nuts (sam.polezny-cedar, hereinafter walnut, almond ...).
13.Upotreblyat fats, especially in winter (they give endurance and performance): dairy products (better if they are rural), vegetable oils! (linseed-most useful, as well as mustard, sesame, sesame oil, pine nut, corn, soybean, olive, vegetable oils, etc. .... Add the oil in salads, instead mayoneza.Hranit oil cooler is not desirable (except linseed ).
14.Upotreblyat carbohydrates: cereals, potatoes, hlebobul.izdeliya (the lighter the bread, the less useful it is, and the more it contributes to obesity: sam.polezny loaf mustard) makaron.izdeliya (durum wheat), cocoa, chicory , honey, jam, halva, kzzinaki (especially sesame).
15.Nezhelatelno have first and second dish in a row.
16.Est boiled, stewed, steamed food. Fried excluded.
17.Vypivat 1 per day, 5-2 liters of water (preferably filtered) .But before bedtime drink.
18.Svesti to minimize consumption of tea and coffee (cons: do not give digestible protein, "planted" the vision and heart, yellow teeth). Replace these drinks: natural cocoa, chicory (similar to coffee, but 100 times more useful), juice, jelly, natural juice with pulp.
19. To minimize and preferably eliminate, bakery products (flour, baking, condensed milk, sweets).
If you pulled on the sweet-eat fruit.
20.Samye harmful products: sausage, mayonnaise, ketchup and all kinds of sauces, any soda, chips and crisps, fast food, drinks, sandwiches, sweets and chocolates (excluding bitter), ice cream.

A balanced diet (per night):
Belki- 14%
Fat 30%
Carbohydrates, 56%

Diet:
25% Breakfast: carbohydrates, fats, fiber.
Lunch, 35% proteins, carbohydrates (most nourishing meal).
Dinner-25%: fats, proteins, carbohydrates

Second dinner (at night): a glass of buttermilk, yogurt, sour milk or snow (you can with crackers) from putrid protsessov.uluchshayut -Cleans perestatiku intestine), vegetables.