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NICENICE

Integral diet

Recent research carried out in the United States and published in the Journal of Nutrition confirms the fact known earlier: the consumption of integral cereals not only improves (or decreases) your weight, but also significantly improves health in general!

Similar studies were done earlier and the aim was to determine the relationship between dietary fibers from various groceries and body fat in adults.

The conclusion is that regular consumption of at least one meal containing integral cereals significantly reduces body fat accumulated around the waist, and the greater (more frequent) use – several meals of  integral cereals per day – leads to weight reduction and health improvement.

Are there any reasons not to try the next diet that lasts seven days and can significantly improve your health and reduce it to 4.5 kg?

Diet with integral cereals for 7 days

Integral diet restores and stimulates the digestive system’s activity and feeds the body with vitamins, minerals, cellulose and bioactive substances.

In a week you will lose 4.5 kg. If you do not want one of the integral cereals or you have a problem finding it, select your beloved ones and replace them with those you do not want or can not find.

Between meals you can drink mineral water, green tea and freshly priced juices. When you finish your diet, eat less meat for a certain amount of time.

If you continue to eat cereals (and raisins and apricots) you can lose 9 kg in 6 weeks.

The perfect side effect of this diet is: if you have acne or you occasionally knock on the skin, it will clean up and the problem will be overcome.

Note: Do not use salt, sugar and alcohol while you are on a diet

– The day of the wheat

Wheat in whole grains is rich in vitamins B1, B2, B3, E, and with folic acid, potassium, phosphorus, zinc, copper, iron, magnesium and dietary fiber.

It helps with diabetes, maintains normal body weight, reduce the pressure and level of cholesterol.

Prepare a daily portion: Take 180 g of wheat in whole grain, add 3/4 liters of boiling water and cook for 20 minutes on low heat.

Breakfast: cereal + substitute for sugar + 1 dl warm milk

Lunch: 1 cup of vegetable stew + young onion + cereal

Dinner: cereal + 1.25 dl yogurt + sugar substitute + cinnamon

– Day of the millet

The millet is rich in lysine, protein and B vitamins. It does not contain gluten, it is alkali and it is easily digested.

It acts as a diuretic, helps with poor digestion, diarrhea (strain the millet before digestion), vomiting (make soup millet) and diabetes. It’s great for stomach, pancreas and kidneys.

Prepare a daily portion: Take 180 g of peeled millet, add 3/4 liters of boiling water to boil and cook for 30 minutes on low heat.

Breakfast: cereal + substitute for sugar + 1 dl warm milk

Lunch: 1 cup of vegetable soup + grains + garlic and parsley

Dinner: cereal + sugar substitute + 1 grated apples + lemon juice

– Oat Day

Oatmeal is rich in vitamin E, zinc, selenium, copper, manganese and magnesium. Oatmeal is a good source of protein.

It reduces bad cholesterol and has anticancer properties, аids in constipation, irritable bowel syndrome and hemorrhoids.

Prepare a daily portion: Take 180 g of oat flakes, add 3/4 liters of boiling water to boil and cook for 10 minutes on low heat.

Breakfast: cereal + substitute for sugar + 1 dl warm milk

Lunch: 1 cup of vegetable soup + cereal + garlic and parsley

Dinner: cereal + sugar substitute + 90 grams of young cheese + 1 large spoon cocoa

– Integral Rice Day

Rice is rich in vitamin B and reduces the risk of bowel cancer, reduces cholesterol levels and helps in diseases caused by a lack of dietary fiber (hemorrhoids, diabetes, chronic constipation and varicose veins).

Prepare a daily portion: take 150 g of whole rice. Add boiled water and leave for a low heat for 35 minutes. Peel 450 g of apples, chop into small pieces, add some water and cook steam for 10 minutes. Mix rice, apples and lemon juice, cinnamon and sugar substitute.

Divide into 3 servings and eat one serving for breakfast, lunch and dinner.

– Barley Day

Barley beans are rich in proteins, potassium and calcium. Barley strengthens the pancreas, regulates the work of the stomach and strengthens the intestines. It also strengthens blood, it is useful for the gallbladder and nerves.

Prepare a daily portion: Take 180 g of barley barley, add 3/4 liters of boiled water and cook for 10 minutes on low heat.

Breakfast: cereal + substitute for sugar + 1 dl warm milk

Lunch: 1 cup of vegetable stew + cereal+ 1 young onion + 1 pepper

Dinner: cereal + sugar substitute + 1/2 cup orange juice + 2 tablespoons yogurt

– Day of lentils

Prepare a daily portion: take a 180 g of peeled lentils, add 3/4 liters of boiled water and cook for 10 minutes on low heat.

Breakfast: cereal + substitute for sugar + 1 dl warm milk

Lunch: 1 cup of vegetable stew + cereal + spices

Dinner: cereal + sugar substitute + 1 cup yogurt

– Day of Combined Cereals

Prepare a daily portion: Take 60 gr wheat grains, 60 g peeled buckwheat and 60 g oat flakes. Add 3/4 liters of boiled water and leave for 20 minutes on low heat.

Breakfast: cereal + substitute for sugar + 1 dl warm milk

Lunch: 1 cup of vegetable stew + cereal + garlic + 3 tablespoons tomato sauce (heat together)

Dinner: cereal + sugar substitute + lemon juice + cinnamon + 1 grated apple

Written by Natasha

Nutritionist. Obsessed with a healthy diet and a healthy lifestyle. Category. Intuitive. Self-critical. Love books. Love to write.

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