エレナ・ペルミノヴァさんのインスタグラム写真 - (エレナ・ペルミノヴァInstagram)「The Post continued. Part 2. The main things that were changed in my diet: 1) ratio of CPFCh (stands for calories-protein-fat-carbohydrate) was balanced, normal amount of protein was added to the diet (one of the key elements of human nutrition, which is engaged in sports, a building material for muscles. Most of the amino acids human body synthesizes itself, but it is very important to obtain non-synthesized amino acids externally (fish, seafood, poultry, meat, eggs, milk). The last was removed, since I have an individual intolerance. I suggest to have the relevant test passed, if possible, to normalize digestion, prevent swelling, which is often expressed in excess kilos on the scales and doesn’t allow a clear assessment of training result along with other unpleasant consequences of food intolerance. 2) consumed fats level was adjusted as fat shortage leads to reproductive system problems/hormonal failures, skin/hair problems and so on. In my case, the level of unsaturated fats was increased (avocado, oils, nuts, fatty fish), saturated "harmful" fats level was reduced. This is more about the health of the cardiovascular system. 3) amount of carbohydrates in the diet was adjusted. Carbohydrates are needed and important! Deficiency of any of the micronutrients sends the body into a state of stress. Cortisol level increases. Increased cortisol = swelling/lack of results. Carbohydrate-free diets usually imply a breakdown. Sooner or later. And this leads to fast return of the dropped kilos. Add to that glycogen reserves depletion which means not enough strength to train, no energy just for life, not to mention the other things. Few people mention it, but lack of fiber on a low-carb diet provoke problems with the gastrointestinal tract. Getting off a carbohydrate-free diet you can immediately prepare for swelling. So keep an eye on the sufficient amount of carbohydrates in your diet. All carbohydrates are recommended to be consumed before 6-7 pm. In the evening you may have berries (we live!!!!)」6月16日 23時04分