A proper diet lunch will help you successfully fight extra pounds or maintain good physical shape.
To have a slim body, you don't need to starve yourself, it's important to eat right.
Lunch should be light, contain nutrients in the right quantities, bring taste pleasure and energize. This meal also helps to avoid evening overeating.
Tasty and healthy quick recipes will help you diversify your diet lunch for weight loss. And lunch menu options will help you organize your meals properly.
What does a healthy lunch mean with proper nutrition?
A diet lunch should be hearty, but light and healthy. After this meal, a person no longer feels hungry, but energy remains, and there is no feeling of heaviness from overeating. In order for the third meal per day to bring only benefits for weight loss, you need to follow these recommendations:
- Before eating (30 minutes before), it is recommended to drink filtered water, herbal or green tea (without sugar) or vegetable juice. Drinking prepares the digestive organs for a meal, creates a feeling of slight satiety, slightly reduces appetite, then you will eat a smaller portion.
- According to the rules of PP (proper nutrition), it is important to combine foods correctly and take into account the proportions of proteins, fats, and carbohydrates. For a diet lunch, it is better to eat proteins and slow carbohydrates. The basis of the diet should be seasonal fruits and vegetables.
- It is recommended to include soup or other liquid hot dish in your diet lunch. It is easily absorbed by the body and allows you to eat less.
- A full meal should consist of a first and second course. If you ate vegetable broth without meat, then you can consume meat or fish later. If the liquid dish contained meat, then the second should be without it. To lose weight, you need to control the amount of flour products and potatoes in soups.
- You should not subject foods to excessive heat treatment, because this causes them to lose more nutrients. To retain more minerals and vitamins, it is recommended to cook with a lid.
- A diet lunch should not be supplemented with desserts, compotes and tea, as many are accustomed to. Such combinations cause digestive disorders, just like the above drinks. Diet lunch should not contain simple carbohydrates, which sharply increase blood sugar levels and cause lethargy and drowsiness. If you really want something sweet, then it’s better to eat a piece of dark chocolate, a handful of dried fruits or a little honey. Better yet, wait for afternoon tea.
- It is necessary to choose the right method of heat treatment of products. Nutritionists advise boiling, steaming, stewing, baking (without oil) or consuming them fresh.
- You should not wash down your food, as this can cause flatulence, heaviness and discomfort. After your meal you need to wait at least half an hour.
- Plan your meal so that it takes 30 minutes, chew each piece thoroughly, then the food will be easier to digest and you will not overeat. The interval between lunch and dinner should be 4 to 6 hours with a light afternoon snack in between.
- Try to eat at the same hours - from 12 to 15 hours. During this period, foods are easiest to digest and assimilate.
- The calorie content of a diet lunch should be within 450 kcal.
- If you eat not at home, but in a cafe, then try to choose the least calorie dishes or ask the cook to reduce their energy value, for example, by replacing mayonnaise with olive oil.
Interesting! If you don't want to count calories, you can use your hands to calculate an appropriate serving size. Pour a few tablespoons of dry cereal into your palm, then measure the amount of vegetables in the same way. According to nutritionists, lunch is a plate that is ¼ filled with porridge, ¼ with meat or fish, and ½ with vegetables. Also, the third meal may include soup with vegetable broth.
Follow these rules if you want to lose weight and maintain your new shape for a long time.
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How to have a healthy lunch with a healthy diet.
I won’t get tired of repeating it for better assimilation of the material.
