Proper nutrition due to weight loss begins to interest us at the moment when we understand that diet does not help. Diet does not help - it is a fact. Why? The answer lies in the bans and restrictions that prevail in both modern and well-known, "proven over the years" diets. Proper nutrition for weight loss should be varied, healthy and nutritious, strange as it may sound. There are some basic principles of such nutrition. And also full of misconceptions, misconceptions, stories of great superfoods, blacklists of "harmful foods", as well as stories of their excellent rehabilitation.
Before you start talking about nutrition, you need to understand that in recent years, more specifically, in the last 25-30 years, the balance of basic substances - proteins, fats and carbohydrates - has been somewhat distorted in relation to the carbohydrate component. At the same time, you do not have to strain and calculate too much - just go to any store and look at the windows with sweets. They take up almost a quarter of the store's space! And the first step to switching to the right diet for weight loss will be a complete rejection of sugar in your daily diet. Sounds scary, right? Do you know why? Because sugar addiction is akin to drug addiction.
- Well, it started. . . - someone will say in disappointment, - Again prohibitions and restrictions!
A few minutes of your attention and you will agree that giving up sugar can be a huge breakthrough in improving the health of the body and consequently losing weight.
Of course we need carbohydrates. But who? We have all heard of fast and slow carbs. We need slower. Dishes made from cereals, whole wheat, vegetables. . . Fruits and berries are full of fast carbs, but it is better to eat fruits and berries than to buy sweets in pastry departments. Many nutritionists suggest abandoning carbohydrates in a concentrated and sudden way and any kind and reducing their intake to 20-50 g per day. Such a sharp transition from the normal to the useful can lead you to dizziness, loss of energy, poor mood and conviction that it is not so useful and that it is the right nutrition.
Proper nutrition for weight loss will bring much more benefits and joy if you switch to it gradually, consistently and do not get lost. But first you need to understand why our body resists so stubbornly all changes, especially the reduction in sugar levels.
Sugar is truly a scourge of our time. Few products offered to us in supermarkets even lack a teaspoon of sugar. We are not even talking about sweets right now! Juices, yoghurts, marinades, sauces, semi-finished meat products, sausages and hot dogs, fish dishes, instant soups, instant noodles. . . The list is almost endless! The more horrible coming transition to new principles of nutrition - it turns out we have almost nothing to eat !? Do not despair, there is a way out and it is quite peaceful.
Proper nutrition for weight loss begins with three steps.
Step one:remove sugar in its pure form. Tea, coffee, compotes without sugar. We refuse jams, marmalades, sweets, chocolates, cookies and other pleasures of drinking tea with friends or during work breaks. Ice cream, cakes, even low-calorie marshmallows are banned from our table! All carbonated beverages are prohibited. Try to be without sugar for two weeks, just two weeks - you will be surprised. Tea, it turns out, tastes different. Coffee too. Cocoa with milk, but without sugar, costs better than some stimulants. And what should be served with tea? At this stage, nuts (not salted), dried fruits, energy mixtures with honey (a mixture of nuts and dried fruits, which go through a meat grinder, you can add lemon), sandwiches with butter (yes, yes! ), Cheese and ordinarysausage, and better with home-cooked pork, with caviar, lightly salted salmon o. s. frv. At the same time, tea with all this delicacy should be included for breakfast, lunch or dinner but not a regular snack. Still about snacks a little later.
Step two:When your body switches from fast to slow carbs, it's time to eliminate foods that have a high blood sugar index: premium wheat, white rice and potatoes. That is to say: all buns, breads, pies, porridge made from peeled rice, semolina porridge, as well as favorite human cakes and potatoes of all kinds, automatically change from everyday food into delicacies. Yes, and soups will now also be without potatoes. At the same time, rye bread and whole wheat bakery products (without sugar, remember? ), Buckwheat steamed or simply doused with clean water overnight, instant oatmeal, they are very well blended with fermented dairy products, as well as any exotic or forgotten cereals such asspelled, quinoa. In addition, you need to remove truly sweet fruits from your diet - bananas, grapes, pears. Berries are not included in this list due to their high acid content.
Step three:At this stage you should leave all carbohydrates and leave only natural carbohydrates that are part of vegetables and sour berries. Sometimes, however, the first two steps are enough to significantly reduce weight. And if you meet some additional conditions at the same time, then you do not have to look for a new diet for yourself - you will go to a whole new level, where proper nutrition comes first and to life.
Proper nutrition for weight loss should vary.This means that the balance should include not only the infamous BJU (protein, fat and carbohydrates), but also vitamins and micro-elements. And if carbohydrates give us energy in a clean, accessible form, then it is much harder for the body to get this energy from proteins, and even more from fats. But as is often the case, what is most difficult to obtain is the most useful. Carbohydrate calories are usually excessive, our body consumes almost no work in their processing and that is why "sugar calories" fit so quickly into cozy fat rolls.
Proteins are vital for our body.Protein is important throughout life: in childhood it is a building block, in adulthood it is an element that helps our body to function and maintain itself as best it can. Judge for yourself: protein plays a protective role, helps in the production of antibodies, transport, the most famous protein hemoglobin provides oxygen to all cells, regulation - normal hormone production is impossible without protein, motor - all types of exercise are provided by protein myosin and actin, plastic - collagen proteinresponsibility for the condition of the connective tissue, the appearance of the skin, etc. , energy - proteins supply the body with energy. But perhaps one of the most important tasks of protein is the preservation and dissemination of information about genes. It is believed that the increasingly common terrible disease "Alzheimer's disease" is directly related to insufficient protein intake (not only with it but the next most important factor a little lower).
How much protein does the adult need? Many nutritionists, physicians, and proponents of proper nutrition adhere to the protein intake norms, more than a hundred years ago, by German scientist Max Rubner, and this standard was 0. 33 g of protein per 1 kg human weight. Much has changed since then, science has improved and recent research has reduced the average ratio of 1, 2 - 2, 0 g per 1 kg of weight. An impressive difference. Furthermore, these 1, 2 - 2, 0 g are not the weight of the product, for example a piece of meat or a piece of bean, but the content of pure protein in the product. A sample of a high-protein diet can be found on our website. Our site has written about the benefits of protein products more than once, but it never hurts to repeat these common truths.
Despite the high popularity of vegan, raw and vegetarian diets, we still need at least 50% animal protein to keep our body healthy and not alive. These are eggs, dairy products, fish and seafood, meat and offal. It is these proteins that have a perfect set of amino acids, unlike plant foods. Although they have to eat, if only because variety is the essence of proper nutrition!
It is clear that there are few products on our planet that consist of one substance. Almost all foods are a combination of proteins, carbohydrates and fats. And here with the last ingredient - fat - became perhaps the biggest crime story in the history of nutrition. In one "perfect" moment, fats were declared enemies of health. Everyone has heard horror stories about cholesterol, plaque and other horrors. And when you look at how stores are improving their selection of low-fat or low-fat products at an enviable rate, you begin to doubta sincere desire to feed us "right", "healthy", "living" food, because there is nothing right and useful in the absence of fat in the diet.
So what is the activity of fat in our body? You will say - help in the absorption of fat-soluble vitamins. Is that all? From biology lessons to school days, anyone will remember the heat exchange action of fat. So, the most important role of fat in the body is the metabolism of the surface, it is in simple words to ensure the metabolism of oxygen in the alveoli. Fat feeds the walls of the lung blades in the thinnest layer and allows us to breathe and. . . live. Grandma's methods of treating lung disease immediately come to mind: green fat, dog fat, goose fat, hot milk and butter - everywhere there is fat, inside and out, and it helped! And, by the way, it still helps, just a drug for the treatment of hypoxia (oxygen starvation), which are now sold for wild money, in fact is a fat emulsion. Another important role of fat is membrane synthesis. The cell membrane consists of 70-85% fat and the role of the membrane is to ensure the protection of cells, their thermal insulation and specific permeability (as not everything that tries to enter the cell is useful and necessary for it). The myelin sheath, this insulating gum 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 that is important for the structure of the membrane, the myelin sheath, which secures their work and also works the central nervous system and the peripheral nervous system. Remember this when choosing between 0, 5 and 3, 2% fat milk.
Another important activity of fat is hormones. There are fats that are sources for hormone synthesis and there are very many of them in our body. These are growth hormone, protein hormone, thyroid hormone, gastrointestinal hormone, steroid hormone, adrenal hormone, sex hormone and so on. It is clear that the slightest bias, the underproduction of each hormone threatens with severe disruption in the functioning of the whole organism. Sudden onset of blackheads and acne, all kinds of skin rashes are signs of low androgen levels. Frequent headaches "for no reason" can be a sign of low estrogen levels. Constant insomnia - not enough progesterone. Fatigue, tiredness and even fatigue, even at rest, can be a sign of a breakdown in thyroid hormone production. Hair loss is also a sign of this disorder. Weight gain can. caused by high levels of the hormones estrogen, cortisol and insulin, as well as low testosterone levels.
Grease is responsible for temperature control. As a result, men who are not on a diet are often hotter than women who are always losing weight. Constantly frozen hands and feet are most likely a sign of a lack of fat, if it is not some kind of innate characteristic. The most famous role 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 - not an option, vitamins simply will not be absorbed.
And last but not least, the vitamins, minerals, macros and minerals. These substances are found 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 made in our body and we can only get it from fresh plant products. Our site has filled an entire chapter on vitamins, read on, it's helpful! Plant foods contain enzymes and flavonoids, all kinds of minerals, without which we simply can not function properly. For example, potassium - the work of the heart without disturbing it. Magnesium is responsible for the health of the brain, nervous and hormonal systems and is involved in metabolic processes. And also in plant products there is fiber - without it the digestive process and peristalsis are almost impossible!
Proper nutrition to lose weight and improve the body includes the following principles:
Do not eat more than three times a day. Unexpected, right? But what about 5-6 meals a day, advertised in many tips? Such meal breaks are perfect for children, athletes and seriously ill citizens. If you are not in 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 do not feel like eating in the morning, plan your breakfast a few hours later. Don't stuff food into yourself just because someone said breakfast was the most important thing.
Learn to listen to yourself and understand the difference between hunger and the usual habit of mixing something in between. The following recommendations will help with this.
Drink water. Not in liters, as is sometimes recommended. Not boiled. Preferably in bottles or spring. The drinking schedule is simple to shame: 2 glasses of warm (not cold and not boiling water) in the morning, 1-2 glasses during the day and 1 in the evening. Sometimes it is enough to drink water to understand that it was just thirst, not hunger.
Get used to buying all kinds of nuts and seeds more often. In addition to fats, they contain large amounts of macro and micronutrients.
Eat whole foods. That is, not fat-free! Cottage cheese - 9% fat, no less, but with sour cream, coffee with cream, butter sandwiches, fatty cheeses, fatty sea fish, exotic avocados, bacon! This is not a typical "fire to fire" error. "Of course everything is needed, of course.
Do not forget about proteins! But no less important is what to combine it with. And these recommendations will be the last.
Eat vegetables. Lots of vegetables and herbs. Fresh, pickled, pickled, steamed, boiled and even fried in oil! But a fresh salad is of course preferable. It is not difficult to calculate the amount of vegetables: divide your spiritual plate into two parts - half will be occupied by vegetables and the other will match protein, fat and the same minimum allowable carbohydrates.
Proper nutrition for weight loss is not strict tablets and recipes. This is a deliberate approach. All of these tips will only work if you are almost completely free of carbohydrates. If you combine carbohydrates with carbohydrates (mashed potatoes with chop) or fats with carbohydrates (bacon with bread) in one dish, you are done. Specifically, no, of course, do not die immediately. You will just live on, sighing the death sentence over every new kilo and complaining about the injustice ("I literally sit on the same water, where does the fat come from??? "). No need to sit on the water, no need to torment yourself with hungerJust start with three steps and go, without turning anything, to health and beauty.