To prevent excess weight gain in the fall and improve your health, you need to rearrange your diet. Fitness instructor Denis Chernoguzov, author of VK Klipov, told socialbites.ca about this.
According to the trainer, first of all you need to consume enough carbohydrates.
“Don’t demonize carbohydrates; this is your energy. You can eat everyone’s favorite pasta and bread. And even necessary! The important thing is that they are made from Durum wheat. Complex carbohydrates should take up a quarter of your plate. This can be grains such as buckwheat, rice, bulgur, quinoa, millet, whole grain pasta, whole grain bread, or starchy vegetables such as potatoes, sweet potatoes and beets,” Chernoguzov explained.
The trainer noted that every meal should include vegetables – the stock of vitamins, depleted in spring and autumn, needs to be replenished.
“For example, vitamin D, which is naturally absorbed through sun exposure in the summer, needs to be consciously added to the diet in the fall. The highest concentration is in avocado, parsley and cooked spinach. “Vitamin C, which is responsible for immunity, can be obtained from citrus fruits, bell peppers and blueberries,” he said.
He added that there should be at least half the number of vegetables on the plate.
Also the instructor advised to monitor the “correct” consumption of fat.
“Fats provide some protective functions of the body and also help keep the skin, nails and hair in good condition. The right fatty acids are found, for example, in vegetable oils, red fish and eggs,” Chernoguzov noted.
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Source: Gazeta
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