Food is full of vitamins and minerals. Food is also medicine. Food makes us happy, calms us, and is also food for the soul. But never forget that, above all, food is fuel so the body can function as it should. That’s why it’s important to follow the next rules.

1. Eat Frequently and in Small Amounts
There are two reasons why it is better to eat a little but more often. Each time you eat a lot, your stomach also stretches. If you eat less, especially if you drink a glass of unsweetened lemonade 20 minutes before lunch, you will also feel less hungry. The second reason is connected to the functioning of internal organs. When you introduce large amounts of carbohydrates (sugar, processed grains, white bread) into the body, the blood sugar level quickly rises. This causes the pancreas to start producing insulin at full capacity, which takes some time. But because simple carbohydrates break down quickly, blood sugar levels drop, and suddenly there is too much insulin in the bloodstream, which the body tries to lower with hormones. This situation can cause hypoglycemia, resulting in dizziness, fatigue, weakness, and soon after eating, hunger returns, as the exhausted body needs quick energy, which is sugar. This creates a vicious cycle, which is less obvious and easier to manage with smaller meals.

An optimal meal is 250 to 300 ml, and you should eat this every 3 to 4 hours.

2. Exclude Simple Carbohydrates from Your Diet

Not all carbohydrates are harmful and fattening. Complex carbs give the body quick energy and break down as slowly as fats. In addition, they do not create fat deposits and their impact on blood sugar levels is negligible.

Simple carbohydrates are broken down into glucose and quickly enter the bloodstream. Complex carbohydrates can be found in whole grain flour, whole grain rice, bran, legumes, nuts (such as almonds)... Avoid white flour, white bread, pasta, fruit juices, sugary drinks, candy...

3. Start the Day with Carbohydrates and End with Proteins
Complex carbohydrates for breakfast are the best way to fill your body with energy. They will activate bodily processes and clean the digestive tract, plus you will burn off any extra calories through movement during the day.

It is very important not to eat carbohydrates in the evening. In the evening, give preference to proteins, which help you rebuild muscles and build a fit body.

4. For Lunch, Focus on Fiber and Protein
The combination of proteins and carbohydrates is not good for digestion, so try to avoid this. If this is not possible, first eat bread (with salad if you wish), take a few minutes’ break, and then eat meat, which you can also combine with salad or other vegetables.

5. Eat Plant-Based Proteins at Least Once a Day
Plant-based proteins are of course much healthier for our body, so try to make sure that at least one meal on your menu contains chickpeas, beans, lentils, tofu... Don’t forget that avocado and nuts contain the most plant-based protein.

6. Don’t Fry in Butter
Butter becomes carcinogenic at high temperatures. Fried chicken is among the most harmful, yet unfortunately a common dish in our menus. Potatoes baked in the oven with a few drops of olive oil will be just as crispy and delicious.

7. The 20-Minute Rule
The brain needs 20 minutes to receive a message from the stomach. Fast eaters can eat a lunch and a half in 20 minutes, which burdens the body, causes weight gain, and results in fatigue. The 20-minute rule thus says that no meal should be eaten in less than 20 minutes. Always drink 20 minutes before meals. Likewise, after eating, give your body 20 minutes of rest to digest the food in peace. Do not drink anything for 20 minutes after eating. If you can, wait with dessert or coffee for 20 minutes after your meal...