Proper nutrition in the autumn

When autumn comes, our bodies, following the dictates of nature, seeks to create fat reserves. How should you eat at this time of year, not to gain excess weight and do not hurt yourself, "advises nutritionist from the Institute of Nutrition in Warsaw Anna Poplavskaya. Almost all of us the impression that the fall appears increased appetite. With what it could be linked? Typically, during the cold season, we really eat more high-calorie and nutritious food. In this way, our body prepares for winter. Although we are not bears and do not have to store fat during hibernation, the climate and time of year have an impact on our energy needs. If we are cold, lightly dressed and we are in a poorly heated room, then of course we gladly consume more high-calorie foods to compensate for the missing energy to us. Can you somehow prevent the recruitment of extra calories? For example, sit on a rigid diet? Energy metabolism - individuality of each person. Some may eat a lot and burn all the others have to limit yourself in the consumption of calories, if you want to maintain a constant weight or achieve the desired. Those people who are repeatedly used by various stringent diet to lose weight, greatly limiting the body's energy needs, usually have many problems. Because their metabolic processes are configured more for energy storage, rather than its consumption. Can I lose weight in the autumn of the year? It should be done cautiously. After all, in principle, any organism tends to a definite constant weight, which may vary in different periods of life. However, if someone has long supported the overweight body, that is doing it for themselves the norm, then it is very difficult to reduce this level. That is why it is so important to lose weight too quickly, while maintaining a reduced weight for a long time. In this case, running the following principle: if you're in a period of three months, lost weight, say, six pounds, this weight must be kept at the same level in six months. Help simple calculations: time losing weight is multiplied by two. This is the period in which the body gets used to reduce weight. How can I prevent the increased appetite and limit yourself to high-calorie food? If we are cold and we're hungry, you should dress warmly and take a warm bath. More active move and, oddly enough, plenty to eat. But this meal should be low calorie. It is also good to drink warm skim milk. All this will enable us to warm up and satisfy your hunger. And if you do not leave a clear desire to eat more fatty food? Hence, the body needs it. In this case it is better to stay in oily fish and dishes with the addition of vegetable oil. For metabolic processes, this type of fat is more useful than animal. What if there is a feeling that the low-calorie food "does not warm? Every overweight person should rejoice with a sense of cold. This is proof that he is losing calories and draws energy from its own resources. But if you feel the cold very pesters, you can find a way out, thinking about soups. You can recommend this course and in terms of weight loss, although there is a perception that the soups to increase weight more quickly than other foods. It is not. Soups are useful and those who lose weight. But only on condition that they do not add sour cream and seasoned flour fried them. Especially good warm, but not hot soups that contain lots of vegetables, including potatoes. But remember that soups should not be too salty. It is known that salt prevents weight loss, holding water in the body. Therefore, better fill the soup seasoned with herbs and avoid adding salt. What other dishes are safe for those who observe the shape or lose weight in autumn? Very useful at this time the potatoes. Do not be afraid of it fat. Body weight increases not the potatoes, and various additives to it. For example, fatty sauces, butter, fried cutlets. Potatoes contain a lot of potassium, vitamin C. Potatoes boiled in their jackets and a small amount of nonfat cottage cheese with the addition of dill - delicious, nutritious and low-calorie dish. Nor should we forget the sauerkraut. It also contains a lot of vitamin C and very few calories. An important feature: in the autumn to try to eat only warmed food. If we do not want to get better, then you need to forget about the snacks. If you want something to eat you can eat raw carrots, apple or some fruit. But nothing more! It must be remembered that the diet for weight loss should be an example of proper nutrition. It should include all securities and products available in the required amount. If we lose weight, they should be less, but if we support your weight on the same level, their number should match the energy consumed. Autumn - a period of melancholy. Can I prevent it through diet? When the rain pours through the windows, dark early, we sits down at the TV and improve your mood with sweets. And then we are surprised that in the spring we will be hard to put on summer clothes. The fact that in the fall, many of us down in the body content of serotonin. And we are willing to consume foods that contain sugar, which increases serotonin levels in the body. Then we experience a temporary improvement of mood, while seamlessly adding weight. Therefore it is better to limit yourself to consciously sweets. Gymnastics and fresh air far more effectively correct the mood, and the additional benefit of this will also be evident. Recipes, which can be particularly useful in autumn Eggplant Croquettes Eggplant-medium-sized wash, peel, cut off the stem. Each cut into 8 pieces. Season with salt, roll in bread crumbs and lightly fried in sunflower oil. Prepare the peanut sauce: potoloch half a cup of walnuts with 5 cloves of garlic, salt, add a slice of bread soaked in water, stir, add a teaspoon of vegetable oil, vinegar and a few spoonfuls of yogurt or yogurt, to get a sauce of medium thickness. Drizzle with sauce eggplant, sprinkle with finely chopped greens. Salad of peppers with sour bake in the oven a pound of sweet peppers, peel and chop. In a separate bowl, combine half a cup of yogurt and half cup of crushed walnuts, 1 teaspoon vegetable oil 1 tablespoon finely chopped parsley. Pour cooked mixture of chopped peppers, add lemon juice and mix well. Sauteed spinach with rice go, wash and finely chop 1 kg of spinach, put out with a tablespoon of sunflower oil and a few tablespoons of water until soft. When tender, mix with a cup of bread crumbs. Pre-cooked rice out onto a half of spinach, put the rest of the spinach and pour two eggs, whipped with a glass of milk. Bake until browning in the oven. Squash soup with goat cheese Stew 2 tablespoons of flour with a spoon of sunflower oil, not podrumyanivaya. Dissolve 7.6 cups of water and salt. Bring to a boil, add two medium-sized zucchini, peel and cut them into cubes. Soup remove from heat and add 3-4 tablespoons crumbled feta cheese. Fill the egg and half a glass of kefir or yogurt. Sprinkle with finely chopped dill soup. Carp with sauerkraut Half a kilo of sauerkraut put out with a tablespoon of vegetable oil for 2-3 minutes. Bring the cabbage until tender and add 1 coffee cup of washed rice. Pour 1 cup hot water and simmer until tender. Place on baking sheet, sprinkle with black pepper. Cover with fish, prepared, salted and oiled with lemon juice. Pour half a glass of cold water, add a spoonful of sunflower oil. Bake in the oven. Alla Kunin