Diet Mark Hyman
Mark Hyman has developed an interesting nutrition system, thanks to which you can bring yourself back to normal after experiencing stress, and at the same time lose weight. How is this related? And everything is very simple: during stress, the level of the stress hormone cortisol rises, which leads to blocking the breakdown of fat. As a result, there is a problem with weight gain, a person tries, but can not lose weight. Therefore, the main task is to get rid of stress, adjust your diet and begin to lose weight. The expected result is 4 kg in 10 days.
6 tips to get rid of stress
- get enough sleep. Sleep plays a very important role in the fight against stress and overweight, sleep at least 8-9 hours a day.
- ventilate the room before going to bed and close the curtains so that the room is dark
- put the phone at night in night mode
- in the morning, do not immediately jump out of bed, lie down a bit and stretch, do relaxing exercises
- to lose weight and stabilize the emotional state, take B, D vitamins, fish oil and magnesium.
Before you start a diet, keep a special diary that will make the diet more effective. Record in it all the parameters of weight, girth of the waist, hips, arms and legs, blood glucose, blood pressure, sleep duration, nutrition, physical activity and your emotions.
9 tips to adjust your diet
- give up sugar and artificial sweeteners
- stop drinking alcohol, minimize coffee
- reduce the consumption of legumes and dairy products
- the last meal should be up to 3 hours before bedtime
- drink at least 8 glasses of water per day
- at each meal eat 100-120 g of protein food
- allowed to eat unlimited starchy vegetables
- eat pumpkin and other starchy vegetables that contain fiber, eat unsweetened berries and fruits 1-2 times a day
Sample diet menu of Mark Hyman
Breakfast: detox cocktail
Snack: any fruit, 10 nuts.
Lunch: vegetable soup, vegetable salad.
Snack: a portion of pasta made from durum wheat, vegetables, 1 fruit.
Dinner: baked chicken breast with spices and stewed vegetables, grilled fish with vegetable salad, steam cutlets with vegetable salad.
A detox cocktail recipe to be taken every day for breakfast
- white cabbage 2 leaves.
- peeled ginger root 1 cm.
- fresh cucumber without skin and seeds 1 pc.
- water 1 cup
- flax seeds 4 tbsp. l
Method of preparation: Put all the ingredients in a blender bowl, pour water and grind into a homogeneous mass. Pour into a glass and drink slowly sips.