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FIT5 Solutions

Simple rules of the best diet



Positive effects of a correct diet
Your diet is incorrect if the following complaints occur regularly: acidity, belching, flatulence, water retention, tiredness after eating, dizziness. As an effect of the correct diet (along with regular exercise) your digestion and metabolism will improve. If you are fat, you will lose weight, if you are skinny, you will gain muscles. You won't need a lot of energy for digestion so you also save energy this way. As you will have more energy, you need less sleep. The less you sleep the more time you will have to care about yourself and your family! You can see that everything connects, and you can benefit from everything! That's...
Four simple steps
If you want to create a new kind of diet, and it doesn't work easily in the beginning, follow these steps: 1. Measure out smaller amounts of the same food you have had so far. 2. Measure out the same amount of food but eat it more slowly, chewing well. 3. Skip to the lower fat and lower calorie content products of the same food. 4. Substitute only one or two meals eating with the new kind of diet. I need to mention that this should be done if for exceptional reasons you have to change gradually because of some health problem. Otherwise you need to change your diet right away if you had a bad diet before. If you know that this way...
Fads and fancies?
If you must do something and you know that it won't have fatal consequences, do it! If you fancy a dish because you like it, or you are curious about it or you have to accept it for manners, you can have it if you keep to the following rules: 1. Chose the smallest possible amount. 2. Eat it slowly, chew it well, concentrating on the flavours. 3. Yield to temptation only every fifth time. 4. If you fancy sweets, trick yourself with a piece of fruit. If you still feel like eating in spite of all these, do something else: have chewing gum, take a walk, have a chat or the best thing: do some sports! Don't forget: a normal person...
Why is chewing so important?
Eat slowly, and chew your food well. Until you swallow the well-chewed bite, don't take another bite! Chewing mixes the food with saliva, this is the first stage of digestion. Appropriate chewing is good for teeth, palate, tongue and chewing muscles as well. Food should be chewed until it becomes pulpy and the taste completely spreads throughout the mouth. Chewing normalises the amount of food consumed by a person. Eating quickly fools the body because more food gets into the stomach during a shorter amount of time. In addition, inadequately chewed food will actually increase the time needed for digestion.
Chew it right!
On average, people chew their food 6-8 times and they stuff the next bite into their mouth even before swallowing. This is unacceptable! Food needs to be chewed thoroughly and a minimum of 20 times so it can mix well with the saliva. Ample amounts of saliva will help the stomach so it does not have to increase acid production. Chewing will also exercise the jaw and associated muscles. Give it a try! Take a big bite of food and chew 20 times! In the beginning, it will seem like a long time. You may want to swallow it after chewing only 10 times, especially if you are used to eating quickly. You have to teach your jaw muscles how to chew...
Calm, clean and conscious?
Apart from the combination of food in the meals, the mode of eating is also very important. Pay attention to the details and don't overcomplicate things! Have nice clean cutlery, proper kitchen instruments and a finely laid table. Provide a calm atmosphere for eating. Direct your senses and thoughts to eating. During eating don't watch television, answer the phone or talk a lot!
Do not eat if you are sad or angry!
Also, study your mental and physical state during meals. Do not eat while tired because in that case the stomach is tired as well. The best solution is to rest 10 to 20 minutes before eating. If you observe negative feelings, anger, or melancholy, the meal should be postponed. The body is instinctive and it is rare to see someone who is nervous or disappointed eat happily. The energy released from food amplifies the basic feelings we have at the time of the meal. Therefore, it is important to sit down to a meal happy and with a positive attitude.
Correct posture during a meal?
One more key point: during a meal, correct posture is extremely important! You should sit upright with a straight spine so the internal organs are not compressed. In many cases, incorrect height difference between the table and the chairs causes problems and the food is not close enough to the mouth. Make sure not have to hunch over or stretch to reach the food.
What should you drink?
Drink 10 glasses of water a day. Juices made of fruits and vegetables in the supermarket usually contain added refined sugar, so avoid them. Freshly squeezed fruit and vegetable juices may contain many calories, vitamins and minerals, so I suggest their consumption is limited to a daily maximum of 2 decilitres. Alcohol is a very concentrated source of energy; in fact it turns the system's water balance upside down.
I'm a coffee addict!
Avoid coffee or have it only on special occasions, just for its taste. Caffeine works as a diuretic and as well as requiring that you pass urine more often it empties the body's vitamin supply. You may want to drink it to combat tiredness, but it allows you to work for a few hours, and then when its effect is over, you feel even more tired than before. The body quickly gets used to obtaining energy to fight tiredness in an unnatural way so it gets addicted to caffeine. The result is an increasing amount of coffee consumption year after year, and increased tiredness year after year. With regular exercise and adequate diet, tiredness can...
Stop drinking during meals!
Don't drink too much liquid during or just after eating, because it dilutes your digestive juices. Digestion is a precise process; the digestive juices are produced according to the nutrition's quality and quantity. Don't disturb this perfect balance with the intake of additional liquid! It is similar to washing. You add appropriate amounts of washing powder and water to a certain amount of clothes. If you go on adding water, you will have to add more washing powder in order to reach the same cleaning effect. If you drink during or after eating the water dilutes your digestion. Therefore, your organs will generate more and...
What are the correct portions?
Amount of food should closely match the amount needed by the body. Imagine the body as a steam engine furnace. If you over-supply it with coal, it will create smoke and work harder, producing a great deal of by-products. An adequate amount of fuel will create optimal efficiency. No one would be overly skinny or fat if everyone just ate the amount of food required naturally by the body and chewed it properly! That's all. We do not live to eat, we eat to live! We must overcome the excessive need for flavours so that our natural hunger and thirst system will resume correct functioning once again. Constantly counting calories and...
When and how to eat?
Eat 5 times a day, once every 2-3 hours. This way your stomach won't get a lot of work at one time, the nutrition is able to be assimilated more easily, you won't be sleepy after eating and you won't get hungry during the day. It's easier at work to devote 10 minutes to a short meal than a long, 30-minute dish; or while others have a cigarette, you can have some small, light, delicious snack! Do not miss a meal during the day. As you are eating often, a one-hour delay from the planned eating is not tragic, but you need to substitute it in good time! This is my timetable: 1. Eating - Breakfast: between 6:30 - 7:30 2....
Why is breakfast so important?
Start the day with a glass of water followed by a light, delicious breakfast. After a long sleep you need to restock your body's energy stores. The energy derived from food starts and accelerates the metabolism. Your breakfast converts itself to energy promptly. Fire can be fed by fire therefore we can cover the energy needed for the breakfast by taking in some nutrition. To lose weight and to burn fat stored in your body you must have breakfast!
How much to eat?
You must eat when you get hungry and stop when the hunger is gone. You should not eat until our stomach is full or until you have no food left on your plate. Look out for the time when you begin to feel full, and as soon as you feel this, stop eating immediately! When the time for the next meal comes, but you are not hungry, wait half an hour more, to ensure your stomach has assimilated the previous nutrition. Don't forget: you must get used to regular eating!
Walk 100 steps after each meal!
A Shaolin monk once said, "If you want to have good digestion, walk 100 steps after each meal!" Walking 100 steps takes only about a minute and a half. Everybody should have that much time after a meal. This is enough to boost your digestion and to eliminate the satiety-induced fatigue and sleepiness after a meal.
Why should you create an eating diary?
If necessary, take notes about when and what you eat. It is important to know what is going on in the background of your progress. It is important to make a note if you change from the planned meal. This way if the result is either positive or negative, you can trace it back. You will know what extra calories you took or what important nutrition you missed.
It's all in the planning!
As with exercise, the first stage of success with a new diet is in the planning. List your shopping needs precisely through pre-planned eating. The advantages of this: - Foods that are not suitable for you don't get into your kitchen, - You won't have something to snack on, - Proper quality and quantity foods are always accessible for your new diet. If you are going to purchase an unfamiliar food item, please read the label on the package and compare it with food you already use. If any of the parameters on the label are not advantageous to your diet, look for another brand or simply stick to the old one.
Different foods have different digestive times!
Nutrients break down at different times in the body. The digestion of different nutrients starts in different sections of the digestive tract. If an easy to digest dish gets in the alimentary canal behind one that is more difficult to digest, then it needs to wait until the stomach digests the meal before that. It is similar to a situation when you are in a hurry but there is a slower car in front of you that you cannot overtake: you must wait. It's very important to take digestion times into consideration when you compile your daily nutrition. The stomach usually starts with the food that takes the longest time and is the most...
Optimize your digestion
The most optimal would be when you eat one type of food at one sitting. You can mix a maximum of 2 or 3 food types, but only when their digestion times are similar. Always start eating with the food containing the most liquid. So raw fruits and vegetables come first. You can have boiled or steamed fruits and vegetables to follow. Never finish eating with sweets, cakes, pudding, ice cream or fruits, even though this is traditional in many countries. This causes unnecessary acid generation for your stomach, and furthermore it does not disappear in the gut, until you have digested the food eaten before. Dessert is enjoyed everywhere, but...
Fresh food vs. ready-made?
Reduce the ready-made food you consume. Sustaining foodstuffs are natural or hardly processed food. Their nourishing value is higher and they don't contain non-beneficial additives. Fresh food equates to youthfulness, while frozen food preserved for days gives little or no energy.
Quick and natural?
To select your food, it is an important to choose mixed meals of natural origin. Use meat not as the basis but as the spice of your meals. Draw up your basic menu using all kinds of fruits and vegetables and cereals including, brown and rye bread, raw and cooked vegetable, pasta, rice, salads, honey, garlic, onion, oily seeds, lemon. Milk, butter and eggs can be added in moderate quantities.
What is the eating pyramid?
An eating pyramid shows which amount is recommended of each nutrient. The higher we get to the top the smaller amount is recommended from a certain nutrient to be healthy. The eating pyramid also contains the number of portions.   Maximum 1 bite daily! Moderate consumption of fat, oils and sweets! Daily 1-2 amounts Meat, poultry, fish, eggs, nuts. Daily 2-3 amounts Milk, yoghurt and cheese. Daily 3-4 amounts Fruits and vegetables. Daily 6-8 amounts Bread, cornflakes, rice and pasta.