Diet for office workers: keep your nerves and figure

Office workers, to avoid problems with excess weight and health of the whole body, it is necessary to take certain measures. We will disclose to you the secrets of how to change your eating patterns, without getting up from his chair.

Dining at the office

For most of us, a sedentary lifestyle has become commonplace. Office workers for eight hours a day sitting in front of their computer, forgetting about the health effects. Dietary   I can not save you, for example, back problems, but in general will change shape. Healthy eating not only removes extra weight, but will significantly strengthen health and improve resistance to stress.

So, you do not have time for fitness? Then revise its principles of nutrition.

Sedentary lifestyle obligation to monitor caloric intake, says "AIF". It is calculated according to the formula - 1 kg 1 x 1 x Watch Kcal (eg., With a weight of 70 kg rate will be 1680 kcal). If you need to lose weight, the rate should be reduced. But this should be done not by the size of the portions, but at the expense of low-calorie products.

Also important is the ratio of protein and carbohydrates entering the body. Carbohydrates should not exceed 350-400 g per day, protein - 0, 8 g per kilogram of body weight and fat - 30-40, the proteins and fats should be of both animal and vegetable origin - equally.

It is necessary to settle treatment and quality of food . Absolutely can not work in time to sit for a coffee and a snack in the form of biscuits, cakes and snacks in the evening for the whole day to gorge heavy food. Avoid fast food, which are crammed with flavors and addictive. Remove from the diet fancy pastries, meats, refined sugar, coffee, energy and sodas. It is best to fully eat during breakfast. Snacking is recommended that fruits, vegetables, nuts and dried fruits. A dinner cook fish, boiled vegetables, salads, drink kefir or yogurt.

Be sure to include in your menu citrus fruits, bananas, dairy products, chocolate, whole-grain cereal, almonds, tomatoes, beef, and fatty fish. This range of products will help you in dealing with stress. To improve digestion eat honey, ginger, dairy products and cooked beets, carrots and cabbage. (READ MORE)

Sample menu for five working days:

Breakfast
1. Scrambled eggs, a slice of corn bread, a salad of cucumber and greens.
2. 2-3 tbsp. l. cheese, fruit puree, herb tea.
3. oat porridge, fruit syrup, apple.
4. Low-fat ham, 2-3 radishes, corn bread, butter.
5. Vegetable fritters, low-fat yogurt, oatmeal and fruit puree.
Snack number 1
A handful of nuts and apples.
Lunch
1. Green salad with feta cheese, boiled beans with tomato sauce.
2. Hummus, salad of carrots and cabbage.
3. Buckwheat porridge, steamed vegetables, a little cheese.
4. Baked potato, salad of radish and cucumber.
5. Pasta with vegetables and seafood.
Snack number 2
Yogurt, granola, dried fruits.
Dinner
1. Stewed fish with carrots, tomatoes and onions.
2. Baked mushrooms with cheese, a little rice, boiled chicken.
3. Seafood with eggplant, carrots and daikon.
4. The protein omelet with cream cheese, spinach and herbs.
5. Lean beef stewed with vegetables.

Diets

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