oces, ne brini
ako bas zapne zovu u pomoc : )
eo, zanimljiv odlomak
"LIVING LARGE
Let’s look at a whole day of eating to see how this plays out in real life. I’ll compare a day of eating small meals with a day of eating big meals. The calories consumed for the day will be the same, but you decide which would be more satisfying.
Breakfast
Small meal: 2 slices white toast with 2 tablespoons jam
Big meal: 3-egg-white omelet with vegetables and 1 tablespoon shredded light cheddar cheese, 3 slices Piller’s Better than Bacon chicken or turkey bacon, with 1 slice Weight Watchers 100% Whole Wheat Sliced Bread, toasted and topped with fat-free cream cheese and sliced tomato
Lunch
Small meal: 1 bagel with tuna salad made with full-fat mayo
Big meal: 1 miso soup, 1 large La Tortilla Factory Multi Grain Wrap with vegetables, mustard, and 100 grams (3.5 ounces) of low-fat turkey, 1 single serving of yogurt, and an apple
Dinner
Small meal: 1 slice of pizza
Big meal: 1 barbecued chicken breast, ½ cup basmati rice, steamed zucchini, and a side salad with shredded parmesan and balsamic vinaigrette
Although the small meals weigh less in your stomach and feel virtuous, I can practically guarantee that from a weight-loss standpoint, you’d be way better off going with the big meals. Technically speaking, both days addup to about the same number of calories, but it would be harder to resist snacking between meals and having “seconds” on the small meal day because you’d be so much hungrier due to the relative lack of fiber, protein, and volume.
When it comes to big meals, here’s what you do:
•Include high-water, low-cal foods like vegetables, salads, clear soups, shirataki noodles, berries, grapefruits, and egg whites whenever you can.
•Eat low GI foods such as those listed in the previous point, as well as lean meats, fish, and unsweetened dairy products, so that you can have more of them without spiking sugar levels.
•Limit dry carbs, such as crackers, chips, pretzels, cereals, and granola, because the calories add up far too quickly. Instead, opt for starches with more water, such as whole grain rice, noodles, porridge, and sweet potatoes or yams.
•Add flavor with spices, fresh herbs, vinegars, and lemon, lime, and orange juice and rind, rather than fatty, sugary, oily sauces and dressings—the calories add up so quickly that your meal is practically over in one or two bites."
, na kraju torta i sitni kolači...
, pa još spakovala i 
