1. Eat every three hours
Fasting for too long make the body burn more muscle and store fat tissue.
2. Vary the menu
Try foods that are not only your favorite.
3. Bet on fruit
Eat three to six fruits per day (if it goes with peel / bagasse) and foods with fiber (whole-wheat pasta and vegetables).
4. Take water between meals
Drink a glass of five to ten minutes before eating, but not during the meal (only an hour later). Take two to three liters of water a day.
5. Eat salad before
Invest in salad before the meal - this avoids exaggerating the main course.
6. Season with herbs
The oil and salt do not give flavor to food, but the herbs, yes! Abuse them!
7. Stay away from fried foods
Instead of attacking the fried foods, opt for baked and cooked foods.
8. Avoid bulky meals
Especially at night, because excess nutrients tends to turn body fat.
9. Take off your menu
Sausages, mayonnaise, sour cream, processed products, white sugar and alcoholic beverages - especially at night. Candy? Once a week. Prefer lean meats and skinless chicken.
10. Prefer 1 carbohydrate
Do not eat more than a carbohydrate (rice, pasta, potatoes) per meal.
11. Ask the light option
Go for thin crust pizzas, stuffed without edge and light filling (zucchini, tuna, arugula and sun dried tomatoes, etc.).
12. Eat legumes
Bean, chickpea, pea. You can eat them four times a week.
13. Invest in nuts
Eat a serving / day of oil seed: a nut-nut or nut or two nuts of cashews or hazelnuts or three almonds, macadamias and pistachios.
14. Sprinkle flaxseed
Beat flaxseed (brown or golden) in a blender and store in the refrigerator. Eat up to two times per day.
15. Drink teas
Drink three to four cups of green or white tea a day.

1 - Start the Day Drinking Water
Start the day drinking water. Drink a glass of water in the morning "wake up" the digestive system and also stimulates the bowel. This is a very good habit, especially for those suffering from constipation, and this simple habit can help alleviate the problem a lot, making the intestine react to the stimulus in the morning.

2 - Do not Buy Food Ready to Eat
Do not buy food ready to eat. Save work in the kitchen preparing simple meals just cooking food, or eating them raw, in the case of fruits and many vegetables. Avoid buying frozen, pre made dishes, or even prepare them with much seasoning and sauces. In addition to saving labor and money, it is also much healthier.

3 - Eat with Pleasure
Eat with pleasure the food you like. If these foods do not match a perfect body, reduce the quantities of them including other foods that you also like, but they are healthier, to feel sated, complete the meal and still feel happy. Ex .: if you like to eat chocolate, never eat chocolate when you are hungry or fasting, make a balanced meal as committed and then eat a small amount of chocolate to end the desire.

Making a balanced diet is very important for fitness and health, but as mental well-being also has, it is important to choose a diet suitable to the lifestyle and preferences and also suitable to the times. This is the key to maintaining a healthy diet forever.