Why you shouldn’t skip lunch
A proper lunch replenishes the supply of nutrients and energy expended in the morning hours and affects how high-calorie dinner will be. Skipping lunch, the body experiences a stressful situation – hunger. And numerous snacks, which we are trying to stifle appetite, only slow down the metabolism.
Feeling hungry, the body begins to store fat from any food received. Skipping lunch, in the evening, it is hard to cope with the temptation to eat something tasty – after all, these calories were so lacking during the day, which leads to overeating and frequent trips to the refrigerator.
How and what time can you have lunch
- Have lunch at the same time, from 12 to 14 hours – at this time, the body secretes a large amount of enzymes that help to digest food faster, and not put it in reserve.
- Drink a glass of water 20 minutes before lunch to kickstart your metabolism as well as fill your stomach and reduce your appetite.
- Before a day’s meal, a glass of water can be replaced with a vegetable salad – it will fill the stomach and reduce the amount of food eaten.
- Eat slowly and steadily – this way you will be satiated faster and will not hinder the work of the digestive system.
- Reduce the calorie content of soups – for a balanced diet, use chicken, turkey or lean fish, add less potatoes and pasta, and better cook vegetable puree soup.
- Choose a stew or steamed lean meat or fish as a hot dish, and use cereals or vegetables as a side dish.
- Use the simple rule of the plate – half of the dish should be vegetables, one fourth – proteins (meat or fish) and a quarter – complex carbohydrates (buckwheat, brown rice, quinoa, etc.).
- Do not skip breakfast – for the metabolism to work well, the interval between your morning meal and lunch should be at least 4 hours.
Following these simple rules, you can easily make your lunch not only tasty, but also balanced. Remember – the feeling of satiety does not come during a meal, but 10-15 minutes after it ends. What foods are suitable for an afternoon meal.
Low-fat varieties include cod, haddock, whitefish, pollock and others.
A large amount of fiber is found in barley, pearl barley, buckwheat and millet groats. Buckwheat and quinoa occupy the leading place in terms of protein content.
To adhere to proper nutrition, as a side dish for lunch, you can cook durum wheat pasta, lentils, peas.
Replace harmful snacks with healthy ones . For example, eat fruits between meals – they are low in calories and high in fiber. Eat pears, grapes and bananas with caution – they are high in sugar.
If you want bread, give preference to rye or bran bread, most importantly, do not exceed the daily allowance of 300 g per day.
Sweets are best eaten in the morning – until 12 noon.
And this is roughly how a proper lunch full of proteins, fats, carbohydrates and fiber will look like.
Day 1. Broccoli and turkey puree soup, cottage cheese casserole, fresh fruit.
Day 2. Lean stew with buckwheat and vegetable salad.
Day 3. Fish cakes with grilled vegetables.
Day 4. Mushroom soup, grilled breast with brown rice and vegetable salad.
Day 5. Chicken cutlets with boiled lentils and vegetable salad.
Day 6. Large portion of salad with avocado and tuna.
Day 7. Boiled beef with vegetable stew.
Season vegetable salads with olive oil, linseed oil, soy sauce, natural yogurt or balsamic vinegar. Add a slice of whole grain bread, green tea, or chicory to each meal.