Food is alive and dead: you can eat anything and not get fat. Intuitive eating

Traffic light: how to align your meals to avoid dieting

Valeria Barinova

May 6, 2019, 15:45 MSC

It turns out that you can eat almost everything, but at a strictly defined time.

It has long been known that in order to feel good, to keep your figure and skin toned, you need to eat right. But where can you get instructions so that you don’t fall for endless pp-recipes in social networks and fitness bars at the supermarket checkout? You need to cook healthy meals from the right foods.

During a fitness test at Crocus Fitness Kuntsevo, we talked to doctors and finally got this coveted list of healthy and unhealthy foods. We share it with you.

Sisällysluettelo

This is not a diet

It is difficult to call such a system of nutrition “diet”. Lose weight quickly and much you will not succeed. However, after a month of restricting certain products, you will be able to notice the result. The skin will gain radiance and blush, will become more elastic, metabolism will accelerate, and the arrow on the scale will gradually move towards the norm.

What is the essence?

The main rule of nutrition – “traffic light”: all products are divided into those that should be limited to the maximum, allowed in small quantities and recommended.

Forbidden – “red” – are almost completely excluded from the diet, the use of permissible – “yellow” – is allowed in moderate quantities, preferably before 18:00, but recommended – “green” – represent the basis of your menu.

Red (limit as much as possible)

Carbohydrates	Proteins	Fats
White bread Milk and yogurt with sugar Sweet fruits Pasta, spaghetti Chips, popcorn White rice Potatoes Corn	By-products Processed meats: bacon, sausages, sausages, ham, hamburgers, hotdogs Milk and yogurts with sugar and a fat content of 3.2% or higher	Margarine Coconut oil Animal fats (e.g. mayonnaise)

Yellow

Carbohydrates	Protein	Fats
Apricot, peach, eggplant, Brussels sprouts Zucchini, grapefruit Green peas Plum, pumpkin, strawberries Sauerkraut Turnips, zucchini	Dark meat of chickens, turkeys Homemade cottage cheese Lean cold smoked cuts Red meat varieties Soy products: milk, tofu	Vegetable oils: corn oil, sunflower oil Light cream cheese

Greens

Carbohydrates	Proteins	Fats
String beans Broccoli, cauliflower Celery, cucumber, fresh mushrooms Garlic, green onions Chili Lettuce, spinach, leaf lettuce Parsley, radishes	Low-fat cheeses Skimmed cottage cheese C/m products 1-1.5% Egg (1-2 eggs per week) Fresh fish Seafood, lean meat: chicken, turkey, veal	Fish oil Flaxseed oil Grape seed oil Olive oil (small amount)

Contraindications

Yes, proper nutrition has limitations, too. Pay special attention to the products from the yellow list and consult your personal doctor, what and in what quantities you can consume. This is especially true for people with stomach and kidney problems, as well as pregnant women.

What else do you need to know?

Of course, the doctor did not leave us without general advice. The main recommendations:

drink clean water (learn to listen to your body);
increase the number of meals to 5 times a day and reduce the size of portions;
last meal no later than 20:00;
increase the time of physical activity and reduce the pace, e.g. run longer and slower rather than little and fast;
fix a regular wake-up and bedtime;
eat at the same time.

Following these simple rules will help you not only to lose weight, but also to keep it normal. And most importantly, so you do not limit yourself in vitamins and nutrients from food. Everything you need will remain in your diet.