1. Rule Eat at least five meals a day, so you will significantly speed up the metabolism. Meals should be smaller, and eat only so much food that is sufficient for you to the next meal.
2. Rule Each meal should contain all the necessary nutrients and should be composed as follows:
• 40 percent of calorific intake should be from protein (fat meat, fish, light dairy products, eggs oz. Egg white, etc..)
• 40 percent of calorific intake should be from carbohydrates (wholemeal bread, pasta, brown rice, vegetables, fruits)
· 20 percent of calorific intake should be from fat (mostly unsaturated).
It is very important that as much as possible reduce the proportion of fat and generally enjoy vegetable (unsaturated) fats (for example, cold-pressed olive oil, fish oil, the North, for example. Salmon, etc.)..
3. Rule Amount of food that contains carbohydrates (the main source of energy for the organism), adjust the volume and level of activity that followed the 2-3 hours after a meal. If you rest after a meal, energy from carbohydrates are not needed.
If you take too, will highlight ended in accumulated subcutaneous fat. In particular, enjoy man-carbohydrate, as they slowly convert into blood sugar and therefore provide a permanent long-term energy (2 to 3 hours). Avoid heavily processed foods (products made from white flour, white rice, sugar, etc..), The proportion of fruit should not exceed 15 percent.
4. Rule Subcutaneous fat may be lost only by diet, which has a negative energy balance (daily need to eat less than you spend).
5. Rule All who are involved with any form of sports recreation, we recommend taking additions to the sports nutrition (eg multivitaminsko-mineral preparations and substitutes for meals).
6. Rule Depending on the weight and climatic conditions take 3-4 l fluid (water) daily.
Following the nutrition rules with regular exercise many things can be achieved in 2-3 months!
