ProVitalDNA - Package - DEMO EN

NUTRITION
Dieting rules
Can I cheat?
Everyone sometimes becomes weak and does not completely adhere to the guidelines of the program. If
you eat a little more at a dinner party, this is not a problem, but you need to reduce the number of food
items the following days or do a little extra exercises to compensate.
Hunger and overeating
You have genetic traits that cause you to feel an exceptionally strong feeling of hunger. This makes you
more likely to be tempted to eat. You need to be aware of this tendency and work hard not to overeat. It
is important for you to eat several small meals throughout the day. This keeps your digestive system
working constantly through the day and reduces your feeling of hunger.
Before eating
Start each meal with a large glass of water (500ml/16 oz). This quenches thirst, which makes you feel
more hungry. In addition, water fills your stomach. It also increases your body's ability to burn calories: if
you drink 2 liters (64 oz) of water a day, your body will burn about 100 kcal extra. Also, if you can, drink a
cup of coffee before the meal. Coffee suppresses hunger, makes you feel more full, and reduces the
temptation to overeat. If you prefer, you can drink coffee after the meal to suppress the remaining
hunger. However, be careful not to exceed the daily limit of 3-5 cups of coffee.
During a meal
We recommend that you prepare the first dish, eat it, and then prepare the next dish. During the break
between eating, the first nutrients reach your intestine and begin to reduce your hunger. This
significantly reduces the temptation to overeat. If this is not possible, eat slowly. People who eat slowly
become full faster and eat less than people who eat quickly.
If you are hungry during the day
If you become hungry and do not want to eat, drink a large glass of water (0.5 l/16 oz) and then drink a
cup of coffee without sugar. With this approach, your feeling of hunger will most likely be gone after 10
minutes. Grapefruit also has the ability to regulate blood sugar levels, and eating half a fruit can
significantly reduce the feeling of hunger. If you do not want to drink coffee in the evening or if you are
still hungry after eating, you can eat a low-calorie soup. Clear soup, clear meat broth, clear chicken broth,
and bouillon, each have less than 5 kcal per serving and can be eaten anytime without counting the extra
calories. You can also always eat food that is classed "any amount". Stay active. If you are bored or
watching TV, you will be tempted to go to the fridge and eat something. If you are playing a game with
other people or doing something interesting, you will not realize that you are hungry until the evening.
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