Getting proper nutrition through your diet does not have to be complicated. Diet does not help - that is a fact. Why? The answer lies in the prohibitions and restrictions that abound in both modern and well-known, "proven over the years" diets. Proper nutrition for weight loss should be varied, healthy and nutritious, no matter how strange it may sound. There are several fundamental principles to such nutrition. There are also lots of misconceptions, misjudgment, stories about fantastic superfoods, a blacklist of "junk food" as well as stories about their wonderful rehabilitation.
Before talking about nutrition, you need to understand that in recent years, or more precisely in the last 25-30 years, the balance of basic nutrients - proteins, fats and carbohydrates - has shifted quite a bit towards the carbohydrate component. At the same time, you do not need to strain and do a lot of calculations - just go to any store and look out the window with sweets. They occupy almost a quarter of the store area! And the first step in switching to a proper weight loss diet will be the complete rejection of sugar in your daily diet. Sounds awful, right? Ი Do you know why? Because sugar addiction is similar to drug addiction.
- Well, it started. . . - Someone will say disappointed, - Again bans and restrictions!
You will focus for a few minutes and you will agree that giving up sugar can be a giant achievement in improving the health of the body and consequently in losing weight.
We need carbohydrates, of course. But which one? We’ve all heard about fast and slow carbs. We need to slow down. Dishes made from cereals, wholemeal flour, vegetables. . . Fruits and berries are full of quick carbohydrates, but it is better to eat fruits and berries than to buy sweets in confectioneries. Many dietitians recommend to continuously and abruptly give up carbohydrates and any kind of, reduce consumption by 20-50 g per day. A sharp transition from the usual to the useful can lead to dizziness, loss of energy, bad mood and conviction that it is not so useful and proper nutrition.
Proper nutrition for weight loss will bring you much more benefits and joy, if you move on to it gradually, consistently and do not make mistakes. First of all you need to understand why our body stubbornly resists any change, especially reducing the amount of sugar.
Sugar is truly the scourge of our time. Some of the products in the supermarkets that are offered to us even lack a spoonful of sugar. We are not even talking about sweets now! Juices, yogurts, marinades, sauces, semi-finished meat products, sausages and sausages, canned fish, instant soups, instant noodles. . . The list is almost endless! The more horrible it will be to switch to new principles of nutrition - it turns out that we have almost nothing to eat! Do not panic, there is a way out and it is quite peaceful.
Proper nutrition for weight loss starts with three steps.
ᲞThe first step:Remove the sugar in its pure form. Tea, coffee, compotes without sugar. We give up canned food, jams, sweets, chocolates, cookies and other joys of drinking tea with friends or during work breaks. Ice cream, cakes, even low-calorie marshmallows are cut from our table! All carbonated drinks are prohibited. Try to stay without sugar for two weeks, only two weeks - you will be surprised. Tea, it turns out, has a different taste. Coffee too. Cocoa with milk, but without sugar, loads better than any stimulant. And what should you eat with tea? At this point, nuts (not salted), dried fruits, energy mixes with honey (a mixture of nuts and dried fruit, spent in a meat grinder, you can add lemon), sandwiches with butter (yes, yes! ), Cheese and plain sausage, and better hand-made beefWith caviar, slightly salted salmon, & c. Sh. At the same time, tea with all these goodies should be included in breakfast, lunch or dinner and should not be the usual snack food. However, about the snacks a little later.
Step Two:When the body is moving from carbohydrates fast to slow, it is time to avoid foods that have a high glycemic index: premium wheat flour, white rice and potatoes. That is, all cookies, breads, patties, porridge made from refined rice, semolina porridge, as well as everyone’s favorite manna pie and all kinds of potatoes, are automatically transformed from everyday food into a delicacy. Yes, the soup will be without potatoes now either. At the same time, rye bread and wholemeal bread (do you remember without sugar? ), Buckwheat steamed or just soaked in clean water overnight, instant oatmeal, they are very well mixed with fermented dairy products, as well as all exotic orIt's a movie. In addition, you should remove from the diet frankly sweet fruits - bananas, grapes, pears. Berries are not included in this list due to their high acid content.
Step Three:Discard carbohydrates at this point, leaving only natural carbohydrates that are part of vegetables and sour berries. However, sometimes the first two steps are enough to significantly reduce weight. And if you fulfill a few more conditions at the same time, you will no longer have to look for a new diet for yourself - you will move to a whole new level where proper nutrition comes first and for life.
Proper nutrition for weight loss should be varied.This means that the balance should include not only the known BJU (proteins, fats and carbohydrates), but also vitamins and micronutrients. And if carbohydrates bring us energy in a pure, affordable form, then it is much harder for the body to get that energy from proteins and especially fats. But, as is often the case, what is difficult to obtain is usually the most useful. The calories obtained from carbohydrates are usually excessive, our body spends almost no time processing them, which is why "sugar calories" so quickly fit into the cozy rolls of fat.
Proteins are vital for our body.Protein is important throughout life: in childhood it is a building material, and in adulthood it is an element that helps our body to function and maintain as long as possible. Judge for yourself: Protein performs a protective function, helps to produce antibodies, transport, the most famous protein hemoglobin delivers oxygen to all cells, regulates the production of normal hormone is impossible without protein, the engine - all movements provide proteins on myosin and actin, tissue, Skin formation, etc. Sh. , Energy - proteins supply the body with energy. But perhaps one of the most important tasks of a protein is to store and transmit genetic information. It is believed that the increasingly common scary disease "Alzheimer's disease" is directly related to insufficient protein intake (not only with it, but the second most important component is slightly lower).
How much protein does the average adult need? Many nutritionists, physicians, and proponents of proper nutrition adhere to the protein-taking norms that were introduced more than a hundred years ago by the German scientist Max Rubner, and that norm was 0. 33 g of protein per 1 kg of human weight. Since then a lot has changed, science has advanced and recent studies have shown a high average rate of 1, 2 - 2, 0 g per 1 kg of body weight. Impressive difference. Moreover, this 1, 2 - 2, 0 g is not the weight of the product, say, a piece of meat or part of a bean, but the content of pure protein in the product. A sample table of high protein foods can be found on our website. Our site has repeatedly written about the benefits of protein products, but repeating this common truth never hurts.
Despite the great popularity of vegan, raw foods and vegetarian diets, we still need at least 50% animal protein to maintain the body and not survive. These are eggs, dairy products, fish and seafood, meat and by-products. It is these proteins that have a complete set of amino acids, unlike plant foods. Although their eating must be done, even because diversity is the essence of proper nutrition!
It is obvious that there are several products on our planet that are made up of any one substance. Almost any food is a combination of proteins, carbohydrates and fats. Here happened the last ingredient - fats, probably the biggest criminal story in the history of food science. "In one 'perfect' moment, fats were declared enemies of health. Everyone has heard horror stories about cholesterol, vascular plaques, and other horrors. "Healthy", "live" food, because nothing is right and useful in the absence of fat in the diet.
What is the function of fats in our body? You say - help absorb fat-soluble vitamins. That's all? Anyone from biology lessons from school day remembers the heat exchange function of fats. Thus, the most important function of fats in the body is the metabolic metabolism, i. e. , in simple terms, the exchange of oxygen in the alveoli of the lungs. Fat breaks down the walls of the alveoli into thinner layers and allows us to breathe and. . . To live. I immediately remember my grandmother's lung treatment methods: badger fat, dog fat, goose fat, hot milk and butter - fat is everywhere, inside and out, and it helps! By the way, it still helps, just hypoxia medications (oxygen starvation) that are now sold for wild money, in fact it is a fat emulsion. Another important function of fats is membrane synthesis. The cell membrane is made up of 70-85% fat and the function of the membrane is to protect the cells, their thermal insulation and selective permeability (because it is not useful and necessary for everything that tries to enter the cell). The myelin sheath, the insulating membrane of our nerves, is 70-80% saturated fat. No myelin - get Alzheimer's disease, older (much younger) sclerosis and dementia. Fat is one of the most important nutrients in building membranes, the myelin sheath, and the central and peripheral nervous systems. Keep this in mind when choosing between 0. 5 and 3. 2% skim milk.
Another important function of fats is hormonal. These are fats that are the source of hormone synthesis and there are many of them in the body. These are growth hormones, protein hormones, thyroid hormones, digestive hormones, steroid hormones, adrenal hormones, sex hormones and so on. Sh. It is obvious that the slightest bias, insufficient production of any hormone threatens huge disorders in the work of the whole organism. A sudden attack of blackheads and acne, all skin rashes are a sign of low levels of androgens. Frequent headaches "for no reason" can be a sign of low estrogen levels. Persistent insomnia - not enough progesterone. Fatigue, exhaustion and even fatigue at rest can be a sign of a disorder in the production of thyroid hormones. Hair loss is also a sign of this disorder. Weight gain may be due to high levels of the hormones estrogen, cortisol and insulin, accompanied by low levels of testosterone. Forgetting and destroying are low levels of estrogen and cortisol. How everything is connected!
Fats are responsible for regulating heat. This is why men who are not on a diet are often hotter than women who are always losing weight. Constant freezing of the hands and feet is likely a sign of fat deficiency unless it is a congenital feature. The most well-known function of fats is to dissolve and promote the absorption of fat-soluble vitamins: A, E, D, K. Sit on a low-fat diet and drink vitamin complexes - no option, vitamins are simply not absorbed.
Finally, vitamins, minerals, macro and micronutrients. These substances are found in varying amounts and in combination in all products, but special attention should be paid to fresh vegetables, roots, fruits and berries. One of the most valuable vitamin - Vitamin C is not synthesized in our body and we can get it only from fresh plant products. Our site is filled with a whole section about vitamins, read on, it is useful! Plant foods contain enzymes and flavonoids, all kinds of minerals, without which we simply can not function normally. For example, potassium - the work of the heart without it will be disrupted. Magnesium is responsible for the health of the brain, nervous and hormonal systems and is involved in metabolic processes. And also in plant products is fiber - without it, the processes of digestion and peristalsis are almost impossible!
Proper nutrition for weight loss and improvement of the body includes the following principles:
Eat no more than three times a day. Unexpected, right? As for 5-6 meals a day, is it advertised in many recommendations? Such fractional meals are perfect for children, athletes and seriously ill citizens. If you do not fall into any of these categories, take it three or two times a day.
Eat only when you feel hungry, not at night. Breakfast on request! If you do not like to eat in the morning, plan breakfast in a few hours. Do not eat food yourself just because someone said that breakfast is the most important thing.
Learn to listen to yourself and understand the difference between hunger and the habit of mixing something up. The following recommendation will help you with this.
Drink water. Not in liters, as is sometimes recommended. Not cooked. Ideal for bottled or spring. The drinking regime is shamefully simple: 2 glasses of slow (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 and not hunger.
Get in the habit of buying all kinds of nuts and seeds more often. In addition to fats, they contain a huge amount of macro and micronutrients.
Enjoy whole foods. It is not greasy! Cottage cheese - 9% fat, no less than sour cream, coffee with cream, butter sandwiches, fatty cheese, fatty sea fish, exotic avocado, bacon! This is no ordinary fire from fire to fire. Of course, size is needed in everything.
Do not forget the proteins! But no less important is what you associate it with. This recommendation will be the last.
ᲭAme vegetables. Lots of vegetables and herbs. Fresh, pickled, pickled, steamed, boiled and even fried in oil! But, of course, fresh salads are preferred. It is difficult to calculate the amount of vegetables: mentally divide your plate into two parts - half will occupy the vegetables, and the other will contain proteins, fats and the same permitted carbohydrates.
Proper nutrition for weight loss are not strict tables and recipes. This is a deliberate approach. All of these tips will only work if you have almost no carbohydrates. If you combine proteins in one plate with carbohydrates (mashed potatoes cutlets) or fats with carbohydrates (bacon with bread), it is over. More precisely, no, of course, you will not die immediately. You will just live, doom each new kilogram and complain about the injustice ("I sit directly on the same water, where does the fat come from??? "). No need to sit on the water, no need to torment yourself with hunger, dietary products. Just start with three steps and go for health and beauty without turning anywhere.