Increase Your Energy Levels With This Effective Method

You might be wondering which method is this right! as you know nowadays the whole world population suffer from the low levels of energy due to the lifestyle we follow, the bad habits like fast food, job stress, and so more…

The best thing about this Formula is that you won’t have to count carb or starve yourself to death to stay healthy and fit. All you need to know and do is to choose the right food. Once you have completely adopted this formula eating habit and lifestyle, it’s pretty much a very easy and sustainable way of eating and living.


Planning your Diet
This formula diet follows nine (9) protocols. also emphasizes consuming nine (9) food staples according to your daily intake need based on a 2,000 calorie per day diet for men and 1,500 calories per day diet for women.


Vegetables:
The major component of this formula is vegetables. There is no way you can eat too many veggies. One way to eat more of them is to make them a part of your lunch and snacks. You can pile your favorite sandwich with lettuce, cucumbers, tomatoes, peppers, onion, and virtually anything you like. Vegetables help you fill up and they will not add many calories into your meal.


What if I don’t like vegetables?
Well, begin by thinking of any vegetable you like. The more you think about it, the more you discover that you do like vegetables. Make a list of those veggies you like and keep them on hand. Then slowly explore and add vegetables that are less familiar to you.
How much should you eat every day?
Based on a 2,000 calorie per day diet for men and 1,500 calories per day diet for women, you should average over 10.8ounces if you are a man and over 8.9 ounces if you are a woman.


Legumes:
There are wide varieties of legumes and you can choose from different kinds that you can choose from to incorporate into your meals. the legume is a great source of fiber and an alternative source of protein.
You can eat legumes as a side dish, part of the main course, in soups, or in salads.


How much should you eat every day?


Based on a 2,000 calorie per day diet for men and 1,500 calories per day diet for women, you should average over 2.1 ounces if you are a man and over 1.75 ounces if you are a woman.


Fruit and Nuts:
Fruits make perfect snacks. They are satisfyingly sweet and you can pack your refrigerator with a wide array of them – oranges, apples, pears, and more as handy nibbles. Juicing them is acceptable, but it’s far better to actually eat them.


Nuts are also great. They do have plenty of calories, but those calories come from monounsaturated fat, In fact, research shows that if you replace 2 ounces of cookies with 2 ounces nuts, you will not gain weight even though the nuts contain more calories.


How much should you eat every day?


Based on a 2,000 calorie per day diet for men and 1,500 calories per day diet for women, you should average over 8.9 ounces if you are a man and over 7.7 ounces if you are a woman.


Grains and Cereals:
Whole grains are great for the your diet. However, if you are used to “white” starches like white bread, pasta, and white rice, slowly shift to whole grains. You can start with great tasting “light” whole wheat bread, then slowly move to whole grain bread. Substitute brown rice any whenever a recipe calls for white rice and you instantly increase the amount of fiber in your diet. You can also substitute raw potatoes with yams or sweet potatoes. Always look for whole-grain cereals.


How much should you eat every day?


Based on a 2,000 calorie per day diet for men and 1,500 calories per day diet for women, you should average over 10.4 ounces if you are a man and over 8.9 ounces if you are a woman.


Fish:
The rule is simple. Less meat, more fish.
What if I don’t like fish?
Like vegetables, start with the ones you like and then slowly explore and add the ones that are less familiar to you.


Fish are not only a good source of protein, but they also have lower fat content and the fats in seafood are good fats. The most important of these fats are omega-3 fatty acids, which are known to decrease the risk of stroke and heart disease. Although the results are inconclusive, other studies have linked the prevention of certain cancers, as well as heart rhythm problems with the consumption of omega-3 fats.


How much should you eat every day?


Based on a 2,000 calorie per day diet for men and 1,500 calories per day diet for women, you should average over 1 ounce if you are a man and over 0.75 ounces if you are a woman.


Please note that lately there has been a lot of concern about mercury contamination in fish. However, this should not keep you from making seafood a part of your diet. The advantages of eating fish greatly outweigh the risk of contaminants. The Centers for Disease Control and Prevention recommends avoiding fish with more than 1.0 ppm (parts per billion) of mercury.


Oils and Fats:
You have to emphasize eating more monounsaturated fats. This involves using olive oil. However, other oils, such as canola can also be used. In fact, many claims that grapeseed oil is even far better than olive or canola oil.


The most important thing, however, is to decrease or totally eliminate the use of highly saturated fats, such as butter, palm oil kernel, shortening, coconut oil, lard, or any oil that has been hydrogenated.


How much should you eat every day?


Instead of a daily total, both men and women should consume 60% more unsaturated fats than saturated fat daily.


Dairy:
Dairy and dairy products are not a major focus of the traditional Mediterranean diet. When dairy is part of any Mediterranean meal, it is usually in the form of cheese or yogurt.
for women, you should be less than 7.2 ounces if you are a man and less than 6.9 ounces if you are a woman.


Meats:
The protocol in the Mediterranean diet is to eat less meat and less lean meats. The average consumption was 4 ounces daily of meat while the rule for red meat was once per week.

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