Proper nutrition in slimming begins to interest us at a time when we realize that diet does not help. Diets don’t help - that’s a fact. Why? The answer lies in those prohibitions and restrictions that abound in both modern and well-known diets that are "proven over the years. " A proper diet for weight loss should be varied, healthy, and nutritious, strange as it may sound. There are some basic principles to such a diet. There’s also a bunch of misconceptions, wrong decisions, stories about fantastic superfoods, blacklists of "harmful food, " as well as stories about their amazing rehabilitation.
Before you start talking about nutrition, you need to understand that in recent years, or more precisely in the last 25-30 years, the balance of essential nutrients - protein, fat and carbohydrates - has been quite distorted towards the carbohydrate component. At the same time do not strain and count too much - just go to any store and look at the windows with sweets. They occupy almost a quarter of the store space! The first step in moving to a proper weight loss diet will be to completely give up sugar in your daily diet. Sounds awful, right? Do you know why? Because sugar addiction is similar to drug addiction.
- Well, it started. . . - someone in frustration will say, - Again prohibitions and restrictions!
A couple of minutes will get your attention and you will agree that giving up sugar can be a huge breakthrough in improving your body health and resulting in weight loss.
We need carbs, of course. Any? We’ve all heard of fast and slow carbs. We need to be slow. Dishes made from cereals, wholemeal flour, vegetables. . . Fruits and berries are rich in fast carbohydrates, but it is better to eat fruits and berries than to buy sweets in pastry shops. Many nutritionists suggest resolutely and abruptly giving up any type of carbohydrate, reducing their intake to 20-50 g per day. Such a sudden transition from the usual to the beneficial can lead to dizziness, loss of energy, bad mood, and the belief that it is not so beneficial and that it is a proper diet.
Proper nutrition for weight loss will bring much more benefits and joy if you move on to it gradually, consistently and without making a mistake. But first you have to understand why our body is so stubbornly resisting any changes, especially the drop in sugar.
Sugar is truly the scourge of our time. Few supermarket products lack even a teaspoon of sugar. We’re not even talking about sweets right now! Juices, yoghurts, marinades, sauces, meat preparations, sausages and hot dogs, canned fish, instant soups, instant pasta. . . The list is almost endless! How scary is the impending transition to new dietary principles - it turns out that we have almost nothing to eat !? Fear not, there is a way out and she is quite calm.
Proper nutrition for weight loss starts with three steps.
First step:remove pure sugar. Tea, coffee, sugar-free compotes. We refuse canned food, jams, sweets, chocolates, biscuits and other tea drinks with friends or during work breaks. Ice cream, cakes, even low-calorie marshmallows are excommunicated from our table! All carbonated drinks are prohibited. Try spending two weeks, just two weeks, without sugar - you’ll be amazed. The tea, it turns out, tastes different. Coffee too. Cocoa with milk, but without sugar, charges better than any stimulant. And what should be served with tea? At this stage, nuts (unsalted), dried fruit, energy mixes with honey (a mixture of nuts and dried fruits passed through a meat grinder, you can add lemons), sandwiches with butter (yes, yes! ), Cheese and ordinary sausage, and preferably home-cookedpork, with caviar, lightly salted salmon, etc. At the same time, tea with all of these goodies should be included in breakfast, lunch, or dinner, not a regular snack. But about the snacks a little later.
Second step:As the body moves from fast to slow carbs, it’s time to eliminate foods with a high glycemic index: premium wheat flour, white rice and potatoes. That is, all buns, loaves, cakes, porridge made from peeled rice, semolina porridge, as well as everyone’s favorite manna cakes and all kinds of potatoes automatically turn into delicious food from everyday food. Yes, and the soups will now be potato-free. At the same time rye bread and bread products made from wholemeal flour (no sugar, remember? ), Buckwheat, steamed or just poured into clean water overnight, instant oatmeal, they mix very well with enzymatic dairy products, as well as with allexotic or forgotten grains, such as spelled, cinema. In addition, you must remove from the diet openly sweet fruits - bananas, grapes, pears. The berries are not included in this list due to their high acid content.
Step three:at this stage you should give up any carbs, leaving only the natural carbs that are part of the vegetables and sour berries. But sometimes the first two steps are enough to significantly reduce weight. And if you meet a few more conditions in parallel, you will not have to look for a new diet for yourself - you will move to a whole new level, where there is a proper diet first, and for life.
Proper nutrition for slimming should be varied.This means that the residue should include not only the famous BJU (protein, fat and carbohydrates), but also vitamins and trace elements. And if carbohydrates bring us energy in pure, affordable form, then it is much harder for the body to get that energy from protein, and even more so from fat. However, as is often the case, what is most difficult is what is difficult to obtain. Carbohydrate calories are usually in excess, processing them gives our body almost no effort, which is why "sugar calories" fit so quickly into cozy fat rolls.
Protein is vital to our body.Protein is important throughout life: in childhood it is a building material, in adulthood it is an element that helps our body function as long as possible and maintain itself as well as possible. Solve for yourself: proteins perform a protective function, help produce antibodies, transport, the most famous protein hemoglobin supplies oxygen to each cell, regulating - normal hormone production is impossible without protein, motor - all kinds of movements are provided by proteins myosin and actin, plastic - collagen proteins are responsible for bindingtissue condition, skin appearance, etc. , energy - protein provides the body with energy. But perhaps one of the most important tasks of a protein is to preserve and transfer information about genes. The increasing incidence of the terrible disease "Alzheimer's disease" is thought to be directly related to protein deficiency (not only with it, but also with the second slightly less important component).
How much protein does an average adult need? Many nutritionists, doctors and proponents of proper nutrition adhere to the protein norms set by the German scientist Max Rubner more than a hundred years ago, and this norm was 0. 33 g of protein per kg of human weight. Much has changed since then, science has moved forward, and recent studies have shown a very average weight of 1. 2 to 2. 0 g / 1 kg. Impressive difference. In addition, these 1, 2, 2, 0 g are not the weight of the product, say a piece of meat or part of a bean, but the amount of pure protein in the product. You will find a table of high-protein foods on our website. Our site has repeatedly written about the benefits of protein products, but it never hurts to repeat these common truths.
Despite the high popularity of vegan, raw foods and vegetarian diets, we still need at least 50% animal protein to keep the body healthy and not survive. These are eggs, dairy products, fish and seafood, meat and offal. It is these proteins that have the full set of amino acids, unlike plant foods. Although they need to be eaten, simply because diversity is the essence of proper nutrition!
Obviously, there are few products on our planet made up of a single substance. Almost any food is a combination of protein, carbohydrates and fats. And here’s the last ingredient - fat - happened to be probably the biggest criminal story in the history of nutrition science. At one "perfect" moment, fat was declared the opposite of health. Everyone has heard horror stories about cholesterol, plaque in the blood vessels, and other horrors. "Healthy", "live" food because there is nothing. correct and useful if the diet is not fat.
So what is the function of fat in our body? You will say - help absorb fat-soluble vitamins. Is that all? Something from school time biology lessonswill remember the fat heat exchange function. Thus, the most important function of fat in the body is fractional metabolism, that is, generally speaking, ensuring the exchange of oxygen in the alveoli of the lungs. Fat lines the walls of the alveoli in the thinnest layer and allows us to breathe and. . . to live. Immediately come to mind the methods of treating grandmother's lung diseases: badger fat, dog fat, goose fat, hot milk and butter - there is fat everywhere, both inside and out, and it helped! And by the way, it still helps, the only drugs to treat hypoxia (oxygen starvation) that are now sold for wild money are actually a fat emulsion. Another important function of fat is membrane synthesis. The cell membrane is 70-85% fat, and the function of the membrane is to provide protection for the cells, their thermal insulation and selective permeability (because not everything that seeks to enter the cell is useful and necessary for it). The myelin layer, this insulating layer of our nerves, is 70-80% saturated fat. No myelin - get Alzheimer's disease, senile (much younger) sclerosis and dementia. Fat is one of the most important substances, vital for the construction of the membrane, myelin sheath, which ensures their function, as well as the functioning of the central and peripheral nervous system. Remember this when choosing 0, 5–3, 2% skim milk.
Another important function of fat is hormonal. It is fat that is the source of hormone synthesis, which is very abundant in our body. These include growth hormones, protein hormones, thyroid hormones, digestive hormones, steroid hormones, adrenal hormones, sex hormones, and more. Clearly, due to the slightest bias, the underproduction of any hormone threatens severe disruption of the whole body. A sudden attack of blackheads and acne, any skin rash is a sign of low androgen levels. Frequent headaches "for no reason" can be a sign of low estrogen levels. Persistent insomnia - insufficient progesterone. Fatigue, exhaustion and even exhaustion even at rest can be a sign of thyroid hormone production impairment. Hair loss is also a sign of this disorder. Weight can lead tohigh levels of estrogen, cortisol and insulin hormones along with low testosterone Forgetting and distraction are indicators of low estrogen and cortisol levels How it all goes together!
Fat is responsible for heat regulation. This is why men who do not follow a diet are often hotter than women who are always slimming. Constantly freezing hands and feet are most likely a sign of a lack of fat, unless it’s some kind of innate feature. The most famous function of fat is to dissolve and help absorb fat-soluble vitamins: A, E, D, K. Sitting on a low-fat diet and drinking vitamin complexes is not the way out, vitamins simply will not be absorbed.
Last but not least, vitamins, minerals, macro and trace elements. These substances are present in different amounts and combinations in all products, but special attention should be paid to fresh vegetables, roots, fruits and berries. One of the most valuable vitamins - vitamin C - is not synthesized in our body, and we can get it only from fresh plant products. Our site has filled out a whole section on vitamins, read it, it’s helpful! Plant foods contain enzymes and flavonoids, all kinds of minerals, without which we simply cannot function normally. For example, potassium - will disrupt the work of the heart without it. Magnesium is responsible for the health of the brain, nervous and hormonal systems and is involved in metabolic processes. Plant products also contain fiber - without them, digestive and peristaltic processes are almost impossible!
Proper nutrition to lose weight and improve the body includes the following principles:
Eat no more than three times a day. Unexpected, right? But what about 5-6 meals a day, advertised in many recommendations? Such half meals are perfect for children, athletes and seriously ill citizens. If you don’t fall into any of these categories, eat three or even twice a day.
Eat only when you feel hungry, not at night. Breakfast is optional! If you don’t want to eat in the morning, plan breakfast in a couple of hours. Don’t rub food on yourself just because someone said breakfast is most important.
Learn to listen to yourself and understand the difference between hunger and the usual habit of mixing something between them. This recommendation will help.
Drink water. Not in liters, as is sometimes advised. Not cooked. Ideally in bottles or springs. The drinking regime is unfair: 2 glasses of lukewarm (not cold and non-boiling water) in the morning, 1-2 glasses during the day and 1 in the evening. Sometimes it is enough to drink water to realize that it was just thirst and not hunger.
Get used to buying all kinds of nuts and seeds more often. In addition to fat, they contain a huge amount of macro and trace elements.
Eat whole foods. That is, without fat! Curd - 9% fat, not less, but with sour cream, coffee with cream, butter sandwiches, greasy cheeses, greasy sea fish, exotic avocado, bacon! This is not a typical "fire to fire" distortion. Of course, everything requires a tool.
Don’t forget about protein! But no less important is with whom to combine it. And this recommendation will be the last.
Eat vegetables. Lots of vegetables and herbs. Fresh, marinated, marinated, steamed, boiled and even fried in oil! But, of course, it is better to choose fresh salads. Calculating the amount of vegetables is not difficult: in your mind divide your plate into two parts - half will be occupied by vegetables, and the second will be suitable for protein, fat and the same permissible minimum carbohydrates.
Proper nutrition for weight loss is not a strict table and recipe. This is a thoughtful approach. All of these tips will only work if you have almost no carbs. If you mix protein with carbohydrates (mashed potatoes with a cutlet) or fat with carbohydrates (lard with bread) on one plate. Specifically, no, of course, you won’t die right away. You’ll just live on, gasping for doom for every new pound and complaining about injustice ("I’m literally sitting on the same water where the fat comes from??? "). No need to sit on the water, no need to starve, no diet. start with three steps and go nowhere without turning to health and beauty.