Dairy products are often used for Breakfast. But in fact, they can be eaten at any meal, regardless of time. Milk, cheese, curd, dairy products are an excellent source of calcium and protein. However, it is important to avoid fatty cheese and whole milk, as these too are saturated fats and contain cholesterol. This not only affects body weight but also overload the cardiovascular system.

Cereals, potatoes and beans contain starch, so consume them very carefully in small doses. As bread. For example 2 small slices of bread are equal to 100 g mashed potatoes 100 g prepared porridge and 100 g of cooked beans.

Meat, fish and eggs form the staple food for most people. And, as a rule, are often the cause of excess weight, if the preference is too fatty pieces. Fat, meats, oily fish is undoubtedly good. But it is better to ban such things, or very rarely afford them. Only lean meat and fish must be present in the diet. The protein contained in them supports the muscles in the right form and also gives energy.

Vegetables, alas, is not popular with the majority of the population. Meanwhile, this is the most important source of minerals and vitamins. They, like dairy products, can eat in any of the meals. Especially useful raw vegetables. Season them with vegetable oil and soy sauce.

Fruits, like vegetables, very rich in vitamins. And use them as useful in its raw form. True, fruits contain sugar, and better to have just three fruits a day.

The sweet you can eat only in limited quantities. Excessive consumption of sugar, honey, chocolate and sweet pastries inevitably leads to an increase in body mass and body fat.

The presence of fluid in the diet is a prerequisite to maintain balance. Every day you should drink 1-1,5 liter of water. It is desirable to do between meals. Coffee and tea are allowed in small quantities. But carbonated beverages and alcohol can only harm the body, so it is better to exclude from your menu once and for all.