Fatigue periodically accumulates in anyone. However, everything can be fixed, get more energy and cope with fatigue. Proper nutrition will help. With the help of a special diet you can not only get more energy and cheer up, but also strengthen your health and become slimmer.
What is the essence of a diet to replenish energy?
What gives the body energy? These are difficult carbohydrates and proteins, as well as vitamins and minerals. Therefore, the essence of the diet is to ensure a balanced diet of fats, proteins and carbohydrates and other important substances. It is also important to eat regularly, snacking between meals to maintain the right blood sugar level. Vitamins and minerals should be plentiful, so vegetables and fruits should be eaten in large quantities.
There are also prohibitions that must be followed during the diet:
- you can’t eat sugar;
- you can not eat fatty foods;
- prohibited foods rich in monosodium glutamate – chips, carbonated beverages, crackers, lollipops;
- alcohol is also banned;
- you can not eat sweets – fatty pastries, cakes, very sweet cookies, candy.
All these products provoke lethargy and laziness. Sweets quickly raise blood sugar levels, and then it drops just as quickly. As a result – a lot of calories, and little energy and want to eat again.
What foods should be consumed during the diet? These are various cereals, whole grain and bran bread, nuts, lean meat and fish, seafood, vegetables and fruits, berries, greens, eggs, low-fat dairy products. That is, everything that is low-fat and not very sweet can be eaten. Preference should be given to cereals, fish, nuts, fruits and vegetables.
Proteins can be obtained from various nuts, fish, seafood, veal, chicken, dairy products (low fat), eggs, some vegetables (legumes, for example). Protein is the main supplier of energy. With regular consumption, protein is able to strengthen muscles and remove fat cells.
Complex carbohydrates saturate well and for a long time, which means they add energy for several hours. Millet, buckwheat, pearl barley, oatmeal, brown rice, wholemeal bread or bran bread – all these products are suitable for the diet.
What else is important to do during the diet? Find the right exercise, they are necessary to give vigor and drive away fatigue. These can be dancing, walking, swimming, simple morning exercises, yoga. Everything that brings you pleasure.
The diet menu can be different, because the main thing is to follow the rules and eat the right foods.
Therefore, we offer you two menu options. You can choose one of them or make your own menu.
Here is the first version of the diet menu:
- breakfast – milk porridge, egg and a glass of fresh juice;
- snack – fruit or yogurt;
- lunch – puree soup, a piece of roast veal, a salad of seasonal vegetables, a piece of bread, compote of dried fruits;
- poludenok – nuts, dried fruits;
- in the evening – stewed fish, salad, tea with honey and lemon.
If you wish, you can drink kefir, warm milk, drinking yogurt or green (chamomile) tea with honey before going to bed.
And here is the second version of the diet menu:
- in the morning – omelet with vegetables, a slice of bread, a slice of cheese and cocoa without sugar;
- second breakfast – bread with lettuce and tea;
- lunch – vegetarian soup, boiled chicken, stewed vegetables, fruit juice cranberries;
- snack – cheese with dried fruit;
- dinner – seafood with rice and salad, kefir.
In general, for breakfast you should eat a variety of cereals, cheese, omelets, you can even eat a little boiled meat. It is good to add a portion of fruit or freshly squeezed juice (fruit or vegetable) to the main dish. That is, the dish for breakfast should be prepared hearty, so that in an hour you do not want to eat. For lunch you can eat soups and meat or fish, as well as a salad. But you can also choose a vegetable dish with meat without soup. Dinner – food that does not create heaviness in the stomach. Boiled fish, cheese, stewed vegetables, salads – the best options. As for snacks, they can be nuts, dried fruits, cheese, cottage cheese, yogurt, fruit, fruit salads.
Health recipes that are suitable for the diet
What can be prepared during the diet? It can be many dishes. Recipes are very diverse, choose dishes to your liking.
Here are some useful recipes that will relieve fatigue and give energy.
Shrimp salad
Fresh cucumber, bell pepper cut into cubes. Ten cherry tomatoes cut into quarters. Lettuce leaves torn by hand. Boil 200 g of shrimp. Put all the vegetables on the salad leaves, then the shrimp, sprinkle with soy sauce and lemon juice.
Soup with fish and vegetables
Fill one red fish steak and tail with water and cook for twenty minutes. Then cut two potatoes into cubes, grate carrots or cut into small cubes. Put the vegetables in a saucepan, after five minutes add 8-10 broccoli inflorescences. Add salt and cook until cooked. Then leave to infuse for five minutes, sprinkle with chopped herbs and serve.
Sauteed with vegetables and ginger
One eggplant, one zucchini, bell pepper cut into cubes. Chop two cloves of garlic, three cherry tomatoes cut into four parts. Grate 20 g of ginger. All vegetables except tomatoes and garlic ginger, extinguish almost to readiness. Then add the rest of the ingredients, you can add soy sauce and herbs. Add salt and stew for another couple of minutes.
Cheese pudding
150 g of cottage cheese mixed with egg yolk. Wash a handful of raisins and soak for a couple of minutes (because you can not eat sugar during the diet, you should do with sweet dried fruit). Add salt, raisins and 150 g of flour to the cheese, mix everything. Beat one protein and add to the dough. Put the dough in a form, and top with egg-sour cream mass (one egg and two tablespoons of sour cream). Bake at 180 degrees. Instead of raisins, you can use dried apricots or other sweet dried fruits.
