Medical expert of the article
New publications
Diet against stress: the golden rules of choice
Last reviewed: 16.10.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
[How much fat, carbohydrates and protein should be in the diet?
Choose them in this ratio. Carbohydrates are half the total diet. This includes products such as vegetables, especially potatoes, fruits, wholemeal bread, and corn.
Proteins should be less - up to 20%. You get them from milk, meat, eggs, peas and beans.
The rest - 30% of fats, which you get from oils of all kinds, seeds and nuts, as well as fatty cheese varieties.
Water - it should drink at least 1.5 liters, and an average of 2 liters per day.
This is a diet for a balanced diet, as a result of which a person does not receive stress due to lack of nutrition and nutrients in the body.
What foods can not be rejected with proper nutrition?
Very often, sitting on a diet, a man completely excludes from his diet fats. The organism experiences wild stress, many processes in an organism are broken. For a while you lose weight, but then you must recover again. And lost health can not be returned.
You can not refuse from fats, because it is from them that you get vital vitamins.
Diversify your menu
If you do not do this, you risk not getting enough substances useful to the body and you can not get out of stress just because of a wrong diet, even without taking into account psychological factors.
A big mistake is to use the same products for a long time, depleting your diet (often so doing on mono-diets).
The harm of fast food
Give up the fast food, if you want to look healthy and fit. Canned food and smoked meat is also not for you. They are caloric, but they can not be called vitamin complexes.
The fact is that during the industrial processing the properties of vitamins are lost, sometimes their content in one or another product is reduced to zero.
How many times a day do you need to eat to get out of stress?
Fractional food, as practice shows, is the most rational. And for health, and, strange as it may sound, to lose weight. And for the health of the soul too - that is, to combat stress, you should not overload your body with too large doses of food at a time.
Your healthy anti-stress menu should look like this
Breakfast (to speed up the metabolism and increase energy for the whole day)
Lunch (again a small load on the body and replenishment of energy reserves)
Snack (with a low calorie, to activate the work of the gastrointestinal tract)
Dinner (fresh vegetables or fruit)
One hour before sleep - kefir or tea without sugar, you can with a spoonful of honey
So, eating 5-6 times a day is a full meal and getting rid of stress. It is important that your regime of the day is observed in accuracy. That is, it is good to accustom your digestive tract to eating at the same time. Then he will thank you for the well-organized and effective work.
It is important to understand that with the help of properly selected foods and diet you can help yourself in the fight against stress, but not completely. It is important to combine a reasonable diet with sports and the desire for peace of mind. Then all your efforts will be effective.
Be healthy and happy with the right products and well-balanced solutions!