Today, Amelia: the woman behind James Corden and Kirstie Allsoppdramatic weight loss, reveals his plan of removing fat and how surprisingly simple base can work equally well for men and women. Matterwhat their level of age or fitness, discover how a slim you. Most of ushave a good idea about the General principles of a healthy diet, but these days also a new complex power system. Thanks to the movement of eating clean are bombarded with messages about what supposedly there you eat and what you should avoid. Somehow, the movement has been a step in the right direction, with good nutrition takingprominence and facilitate access to the ingredients. But - and this isa big but, it has also created anxiety, fear and confusion in food. Food is not something to be feared. My eating plan is the concept of 'positive nutrition' with a simple but effective tool of the pyramid. I wantto focus on what you can eat, not what you can not, and so it helps to maintain healthy eating habits for life. THE FOOD GUIDE PYRAMID
Nutrition ' positive ' pyramid (see attached table), is a simple collection of images, each of which represents a single serving of food. Thewhole pyramid represents one day, and the goal is to mark every type of food in the photo. Then had breakfast and lunch, for example, you can then see exactly what food still should be marked for their dinner. You can then prepare a meal that incorporates them. Some foods are classified into more than one category, for example, can be a handful of almonds or nuts and seeds or 'protein' or 'healthy fats'. Halfof a can of chickpeas can be 'starch carbohydrate' or 'protein'. It is up to you to choose any type of food you most need and works the restof your day accordingly. Importantly, the pyramid does not specify orrestrict what they choose to eat up the recommended portions. Foodin the image represent a suggested minimum. In fact, some people strive to include all the vegetables in the image and the work up to this level gradually from one part extra per day. That does not mean that I am encouraging a rein completely - the pyramid works only whenit is their first priority. Then it is up to you if you want to add in foodor beverages that may be nice, but not necessary. If you do not get all the food in the photo, don't worry. I do not want is that you yourself stuffed with all the remaining parts or cluck five glasses of water just before going to bed. You should not try to 'catch' the next day; every morning, just start over. Well IRRIGATED water should do the majority of your fluid intake. If you don't like water, try adding slices of cucumber or lemon. Also try herbal teas and organic milk. Drink tea andcoffee in moderation: no more than one or two cups of coffee or three to four cups of tea a day. Remember: Avoid sugar and artificially sweetened beverages. Take a break — your palate changes: well can find those drinks prove something different after a couple of weeks without them. Green is good six servings of vegetables of all varieties should form the basis of your meals, since they are rich in vitamins, fiber, minerals and beneficial nutrients and filling. Try of... vegetables 1 to2 handfuls (leaves of salad, spinach, watercress, Arugula, baby gem leaves).2 to 3 tbsp. chopped, fresh herbs 3 heaped tbsp raw or cookedveg 1 carrot or stick medium celery courgette 1 leek and tomato onion 2 or a handful of cherry tomatoes half an eggplant or large pepper a quarter to a half of a small head of cabbage remember : Do not get too hung up on exact portions size, 'speculation' are fine. It could be done a part with half an onion and half carrot, for example. Quickly using his fist tightened as a rough guide, you will get the fall of it.Green, leafy vegetables can be a good non-dairy sources of calcium for vegans or those avoiding as well as fruit, try eating a rainbow of colors of vegetables and dairy. THREE-fruit rule if you are not eating inthe vicinity of three servings of fruits and vegetables six at this time, Isuggest that increase their consumption by a portion extra per day,working his way up. Test: 1 handful large fruit pieces (mango, pineapple, melon) fruit 1 medium-size (Orange, pear, banana, Apple, peach,Nectarine) 2 PCs small fruits (plum, apricot) 2 large handfuls berries 1bunch grapes - target black or red varieties for a spoonful of 2 boostfilled with fruit Compote/pure antioxidant remember: do not rely onfruits
MORE MEAT
There are more meat or fish in their protein three a day. Try:
2 medium eggs (ideally organic or pens)
4 Tablespoons (half a can) cooked legumes (chickpeas, lentils, beans)
150g organic, plain, yogurt without fat or 120g tofu
Remember: Avoid processed or smoked, such as ham, sausage, bacon and sausage meat. On the other hand, eat fish two or three times aweek. Ideally, a party must be a blue fish, by its beneficial omega-3 fats. Also get at least one of my servings of protein from plants, such as almond breakfast or hummus for lunch each day.
THE RIGHT CARBOHYDRATES
We have a lot of carbohydrates from fruits and vegetables, as well asvegetables such as beans and peas protein, so two lots of complex carbohydrates are optional. Try:
4 to 5 tablespoons whole oats
1-2 slices of bread (rye, wholegrain, sourdough or buckwheat)
oatcakes without sugar 3 to 4
4 Tablespoons (half a can) cooked legumes (beans, lentils, legumes)
2 to 3 small potatoes
2-3 tbsp of mashed potatoes, pumpkin or squash
1 small fresh or baked potato
3-4 tablespoons heaping cooked, seed beads unprocessed (Brown/wild rice, quinoa, barley or millet).
Remember: Opt for the lower sugar, more fiber and less processed carbohydrates that can be found. More, it seems that he did it when he was growing up, better.
GOOD FATS
Dietary fat is essential for the normal functioning of our body. However, it is the densest of all the food groups, so if you're watching yourweight, you can join a couple of portions of reasonable sizes every day to make sure that you give your body the nutrients it needs, without going overboard and tip the balance of power. Try:
a means of neighborhood avocado
1 tablespoon cooking oil dressing (olive, avocado or coconut oil)
1 tablespoon of butter nut or tahini
2 tbsp coconut yogurt
cheese 30g (matchbox size)
Remember: There is a difference between fats in terms of its potential health benefits, so use a 'traffic light' system:
Avoid red: processed trans fats and hydrogenated fats (found in processed foods, margarine, pastry, cakes and biscuits), commercial dressings and oils heating repeatedly at high temperatures, since this cancreate trans-fats.
Amber eat consciously: animal fats such as those found in meat anddairy products.
Green eats happily: oily fish or oil supplements fish, nuts, seeds, avocados, olive oil. GOING CRAZY
Point to a handful of nuts without salt (almonds, cashews, peanuts, walnuts) or seeds (Chia, squash, poppy, Sesame) a day. They are rich innutrients, with a mixture of unsaturated fats, vegetable protein, minerals, fiber and phytonutrients.
Remember: Buy nuts and seeds, raw, whole and unprocessed.
Eat a variety to ensure that it is padded in different nutrients withoutgoing overboard in any particular. Brazil nuts, for example, are a great source of essential mineral selenium; but you can eat too much; objective 3-4 a week.
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