The plan for the diet of boys and girls will be different. An adult male needs 2,000 to 2,200 kcal and a female needs 1,600 to 1,600 kcal. Many vegetables are available in our country during winter. Winter seasonal vegetables should be on the food list.
Our body needs anti-oxidants to stay healthy. Eat sugars, proteins and fats every day. In winter you should eat green vegetables and fruits.
One egg should be eaten every day. There is no substitute for egg albumin. You can eat chicken instead of fish or there are options for almost all other food items. But there is no substitute for egg albumin. This material is very useful for the body. When albumin is low, many times water enters the body, anemia is created.
A portion from fish or meat, an ingredient from milk should be eaten. Many do not want to drink milk. I think there is fat in milk. So you can also eat nonfat milk. If you want to lose 3 kg weight in 30 days, you have to reduce carbohydrates by 10 percent. If you don't want to eat fatty milk ingredients, you can take Sour yogurt for dinner. Tocai contains protein and calcium at the same time. Sour yogurt helps us in digestion. Many eat out and eat irregularly as a result of working in the office. As a result, they have digestive problems. Such people will get good benefits by playing Sour yogurt at night. One cup of Sour yogurt helps him digest the ingredients he eats throughout the day.
Exercise
It is best to exercise or walk in the morning. However, if one cannot make time in the morning, then after returning from the office or work, climbing the stairs (five storeys) three times in a row, there are many benefits. Gym should not be done against the will of the mind. You can walk up the stairs. If you want to walk, you have to walk at the same speed for at least 30 minutes straight. Then good benefits can be obtained.
24 hour plan
Morning
Should wake up in the morning. Breakfast should not be eaten after waking up. First you have to drink one to two glasses of water. Drinking water will create a balance between our body and outside temperature. This gives a signal to the brain that the day has begun to take food. Drinking water on an empty stomach prepares the stomach for food. When you suddenly start eating fried bread, your stomach will feel heavy after some time of eating. Those who want to lose weight can drink warm water in the morning. You will get better benefits by playing with lemon and honey in hot water. Lemon-honey water does not have any properties of its own but it enhances digestion. You can have bread, fried and a boiled egg for breakfast. Eating boiled eggs provides more nutrition than poached or fried eggs. You can have a cup of green tea after breakfast in the morning. You can eat fruit around 10 to 11 after breakfast. The fruit will of course be seasonal sour fruit. In this case you can eat fruits like papaya, guava, pear, mango or grapefruit.
Lunch
Lunch should be eaten between one and a half to two. Men and women should eat two to three cups of rice, one cup of vegetables, one cup of salad, a piece of fish or meat and half a cup of pulses. It is best if you can eat a mango after lunch. Playing mango changes the taste in the mouth and at the same time the deficiency of vitamin C is also filled. Absorbs iron from food.
Afternoon or evening breakfast
You can have a light breakfast in the afternoon or evening. You can't eat anything fried in any way for breakfast at this time. You can have a cup of green tea. You can eat a handful of nuts. Peanuts are not a problem. However, nuts should not be eaten too much. Almonds are high in fat. Eating more fatty foods can lead to weight gain.
Night
Dinner must be eaten by nine o'clock. Those who want to lose weight, they can completely stop sugar. It is best to play soup. You can also eat sour yogurt. You can also eat pulses soup. You can eat a small amount of vegetables and fish or a piece of chicken in thin pulses. This means that all the ingredients except rice can be eaten at night. Of course dinner should be eaten two hours before bedtime. However, many stay up late. In that case you can eat sour yogurt or butter milk some time before going to bed.