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Lose weight :- with the disk of five and food pyramid what to do by step !

How to lose weight ? 

Lose weight :- with the disk of five and food pyramid what to do  by step !
Lose weight :- with the disk of five and food pyramid what to do  by step ! 

Healthy eating is an important part of a healthy lifestyle.

A healthy lifestyle for adults consists of a healthy diet, minimum 30 to 60 minutes of moderate intensive exercise, no smoking, coping well with stress and very moderate alcohol consumption.

In the Netherlands, the disk of five is used to make it easy to see which parts of a healthy diet consist of.

The well-known and renowned food scientist Walter Willet has developed the food pyramid.

The parts that both models come back are varied food, not too much food, lots of exercise and lots of fruit and vegetables.

In Walter Willet's model, however, a number of extra healthy rules are added that make losing weight easier and reduce the risk of cancer. Do not eat salt, white flour or sugar,
The disk of five

The disk of five is a disk that consists of five feeding compartments of unequal size.

You have to eat the most of the foods from the largest food subjects.

The largest food subjects are the fruit and vegetables subjects (together a subject) and whole-grain products (a subject).

You should eat the least of the foods from the smallest food subjects. The smallest food subjects are the oils and fats subjects (together a subject) and animal products, such as dairy products, meat and fish (together a subject).

 It is also indicated that you exercise daily, prepare food safely, be moderate in saturated fat and eat varied food. If you eat according to the five-slice, an adult between 20 and 70 can eat the following:
  • 2 pieces of fruit (200 grams)
  • 4 serving spoons of vegetables (200 grams)
  • 4 boiled potatoes the size of a chicken egg or 4 serving spoons of boiled whole wheat pasta, or brown rice (200 grams)
  • 5-7 slices of whole grain bread with spread of low-fat margarine
  • 1.5 slice of cheese (30 grams)
  • 0.5 litters of skimmed or semi-skimmed milk products
  • 100 to 125 grams of lean meat, fish and meat products, preferably with fatty fish at least twice a week
  • 15 grams (1.5 tablespoons) of margarine, oil and a total of 30 grams of low-fat margarine (for on the bread)
  • 1.5 to 2 litters of moisture
By using only the above-mentioned foods and exercising for at least 60 minutes a day, you can easily lose half a kilo per week.

The food pyramid of Walter Willet

The food pyramid, just like the disk of five, consists of different compartments of different sizes.

The basis of the Willet food pyramid is to move and to pay attention to your weight.

In the food pyramid, exercise is an important part, the basis of the pyramid.

Eating a lot of fruit and vegetables and opting for whole-grain products and healthy oils form the following three subjects. You have to use a lot of these courses.

The fish, poultry and eggs and nuts and seeds courses are the following courses and you may use less.

Milk and milk products must be eaten daily in small quantities. White pasta and rice, potatoes, (processed) red meat, butter, salt, sugar, candy and soft drinks are advised against eating.

 In addition, the food pyramid is used to take extra vitamin D daily and drink moderate alcohol.

Easy to lose weight with a few simple rules

Losing weight becomes a lot easier if you stick to a few simple dietary rules of the food pyramid.

Because of these dietary rules you know very clearly what you should eat and what to do every day and what you should absolutely not eat. Below are the different rules that make losing weight a lot easier:

Exercise an extra 60 minutes a day at a moderate intensity By exercising an extra 60 minutes a day at a moderate intensity you burn an extra 3000 to 3500 calories a week.

If you continue to keep your diet the same, you lose half a kilo a week with exercise alone.

Eat 4 pieces of fruit and 300 grams of vegetables a day.

Vegetables and fruit provide few calories, but a lot of moisture and vitamins. Fruit and vegetables give you a full feeling for a long time, so you won't start eating sweets.

Try to eat at least 1 piece of fruit and / or vegetables for every meal you eat. Because of this, appetite has already decreased a lot, which means you eat less.

Do not eat (added) salt

By eating products with added salt, you cannot eat a lot of unhealthy products. For example, salt has been added to sauces, chips, shot nuts, frikandelles, croquettes and other snacks. These products are high in calories.

Do not eat white flour and sugar

White flour and sugar will raise your blood glucose levels quickly.

 A lot of insulin is released in response to the rapidly rising blood glucose level. Insulin ensures that glucose can enter the cell from the blood.

 Insulin also ensures that fat is made. Falling blood glucose levels make you hungry again quickly.

 So eat only whole-grain products and not products with white flour and sugar, such as white bread, sweets and soft drinks.

By simply removing soft drinks from your diet, you can lose twelve kilos in a year.

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Lose weight :- with the disk of five and food pyramid what to do by step ! Lose weight :- with the disk of five and food pyramid what to do  by step ! Reviewed by Health-nutrition-fitness.net on May 07, 2019 Rating: 5

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