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The Golden Rules for Healthy Feeding

Poor nutrition is one of the biggest causes of health problems of a modern man. If you want to be well and vital, opt for a natural and healthy diet. The Golden Rules for Healthy Feeding are guidelines of how to do that.

1) Adjust your calorie intake.
2) Do not starve.
3) Eat slowly and naturally.
4) Use foods that stimulate the metabolism.
5) Compensate carbohydrates.
6) Drink plenty of fluids.
7) Omit the useless food.
8) Change bad habits.
9) Find positive motivation.

Why is each of these rules important?

1) You need to synchronize your calorie intake with TDEE (Total Daily Energy Expenditure). This is the total number of calories that your body will spend within 24 hours, including all activities (for example, TDEE = BMR (Basal Metabolic Rate) x 1.2 (work at the table - Inactive). Otherwise you risk either hunger or you needlessly gain fat.

2) During starvation, the body is not getting power for life and is forced to create reserves (fat) and energy is taken from the muscle, so as muscles may weaken, fat remains in reserve. We cannot get used, on being hungry, so we have to give in. Then we quickly make up for the earlier weight loss or even fatten more.

3) Eat at a specific time and in natural way 4-6 smaller meals a day (a meal is an apple or a glass of juice). People who eat at night are more likely to gain weight. Food intake in inconvenient time may increase the speed of weight gain to double. If it happens to you, include the additional calories to your total daily intake.

The fibers are good if you want to clean the body from harmful substances. An average person takes 25 grams of fiber a day. Thus eat fresh, raw food, cooked in water or steamed. Red, yellow and green colors on a plate are the colors of healthy food.

As we age the body loses calcium and our bones become weak, which often leads to osteoporosis. Therefore, it is very important to get enough calcium in the youth. Yogurt (with few calories) has a lot of protein, vitamin D and calcium and active cultures that help digestion.

4) Antioxidants break down fatty deposits and accelerate their combustion. Foods that stimulate metabolism are those that contain antioxidants (apple vinegar, hot peppers, horseradish, cabbage, pepper, pineapple, beetroot, celery, ginger, curd, green tea, vitamin C, papaya, tomato paste...)

5) Carbohydrates should be taken after exercises. Otherwise, the body will take energy out of building muscle tissue - protein, and from the reserves (fat) only in the case it has to do so.

6) Under normal circumstances we need about ten glasses of 250 ml of water per day. Water helps to maintain moisture and firmness of the skin and the body. Bright urine is the indication that you have enough fluids in the body.

7) White sugar, and products that contain them, pure fats and artificial drinks are unnecessary and harmful. No matter how much grease we remove from the food, we always get just the amount we need. The same goes for salt. Artificial drinks are high in calories, sweeteners and additives that the body cannot process.

8) When you have a good reason to live, then you have the desire to live well. There is no good life without health or health without healthy feeding. So, the rules that you have accepted should be implemented consistently.

Why is it important to apply this set of golden rules?

If you carefully apply The Golden Rules for Healthy Feeding, your looks will not appear to you as a great worry. It will be a powerful source of satisfaction, self-confidence and life optimism.