Healthy food that will change the body in 3 days – weight loss tips from Anita Lutsenko. What and in what quantities you need to eat during the day.
Professional trainer and certified nutritionist Anita Lutsenko actively maintains her blog on YouTube, in which she shares life hacks with thousands of subscribers to maintain a perfect body and good mood. In one of the videos on her channel, the expert told in detail what each person’s daily diet should consist of, and to what extent certain foods should be consumed .
Ukraine , Ukraingate , 25 , December , 2021 | Health
It is important to eat 3-4 times a day. Even if you eat porridge, pasta, potatoes, herring, bread, etc., you will be fine with the body – explains the expert.
Vegetables and greens
To get enough vitamins every day, be sure to eat lots of vegetables and greens, says Lutsenko. In particular, these products should take up 50% of what is on your plate. Vegetables can be taken in any form – raw, baked, stewed and even fried without oil. Optimally – from 500 g per day.
Complex carbohydrates
It’s pasta, potatoes, bread – all that people are very afraid of. But when we do not eat them, we begin to be strongly attracted to sweets. Therefore, it is absolutely impossible to forget about them! Porridge can be eaten in a variety of ways: millet, buckwheat, pearl barley. It should be about a quarter of a plate. A piece of bread with soup will not do you any harm either. As for potatoes, eat it 1-2 times a week in baked or boiled form, – says Anita.
White
A professional trainer is convinced that most of the problems associated with being overweight are due to the fact that people do not consume enough protein. Daily volume – 180-250 g per day. You can eat eggs, chicken, turkey, cheese, fish. Choose what you like best.
Dairy and sour milk products
During the day, try to eat / drink 1 glass of yogurt, kefir, milk, no more, – says Nutritionist.
Fruits
You should eat about 300 g of fruit a day. And they should be in their original form, not in the form of a strip. This will have a positive effect on your jaw.
Fat
Let’s not forget about them! Without fat, your skin will become faded and your hair dull. Eat no more than 30-40 g of cheese a day. You should not eat a lot, as the cheese is half fat. It is not necessary to eat it in pieces. You can grate and bake with vegetables or add cheese cubes to the salad.
Nuts and seeds
This is a great snack option. But do not abuse, warns the expert. Optimally – no more than 20 g per day.
Butter
10 g of butter a day, a tablespoon of olive or sunflower oil in a salad is the norm, says Lutsenko.
Sweets
If you eat a spoonful of honey or a few pieces of dark chocolate a day – you will keep a great figure. You can afford a cake or cookie of the same small size. Then you definitely do not have to suffer and sit on a diet! – Anita finished a short lecture.
Source : Ukrgate
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