Proper nutrition for weight loss starts to interest us in the moment when we realize that diets don’t help. Diets don't help - that's true. Why? The answer lies in those prohibitions and restrictions that are prevalent in modern and well-known diets, "proven over the years". Proper nutrition for weight loss should be varied, healthy and nutritious, no matter how weird it may sound. There are some basic principles to such nutrition. And also a collection of misconceptions, misconceptions, stories about amazing superfoods, blacklists of "harmful foods", as well as stories about their wonderful recovery.
Before you start a conversation about nutrition, you need to understand that in recent years, more precisely, over the last 25-30 years, the balance of basic nutrients - proteins, fats and carbohydrates - has been quite skewed toward the carbohydrate component. At the same time, you don't have to push and calculate too much - just go to any store and look out the windows with sweets. They take up almost a quarter of the store space! And the first step to switching to a proper diet for weight loss is a complete rejection of sugar in the daily diet. Sounds scary, right? Do you know why? Because sugar addiction is like a drug addiction.
- Well, it started. . . - one will say with disappointment, - Again prohibitions and restrictions!
A few minutes of your attention, and you will agree that great progress can be made in improving physical health and, consequently, weight loss.
We need carbohydrates, of course. But which ones? We’ve all heard about fast and slow carbohydrates. We need slow ones. Dishes made from cereals, wholemeal flour, vegetables. . . Fruits and berries are full of fast carbohydrates, but it is better to eat fruits and berries than to buy sweets in pastry departments. Many nutritionists recommend to abandon carbohydrates, and of any kind, resolutely and abruptly, and reduce their consumption to 20-50 g per day. Dizziness, loss of energy, bad mood and the conviction that it is less useful and proper nutrition can lead to such a sharp transition from the ordinary to the useful.
Proper nutrition for weight loss will bring you much more well-being and joy if you change to it gradually, consistently and if you do not get lost. But first you need to understand why our body withstands such changes, especially a decrease in the amount of sugar.
Sugar is really the scourge of our time. Many products supplied to us in supermarkets do not contain a teaspoon of sugar. We’re not talking about sweets even now! Juices, yogurt, marinades, sauces, semi - finished meat products, sausages and sausages, fish preserves, instant soups, instant noodles. . . The list is almost endless! Even more terrible is the forthcoming shift to new principles of nutrition - we seem to have almost nothing to eat !? Don’t worry, there’s a way out, and it’s pretty peaceful.
Proper nutrition for weight loss starts with three steps.
Step one:remove sugar in its pure form. Tea, coffee, sugar-free compotes. We refuse preserves, jams, sweets, chocolates, cookies and other consolations of drinking tea with friends or during work breaks. Ice cream, cakes, even low-calorie marshmallows are freed from our table! All carbonated beverages are prohibited. Try to go sugar-free for a fortnight, just two weeks - you’ll be surprised. Tea, it turns out, tastes different. Coffee too. Cocoa with milk, but without sugar, cuts better than any stimulant. And what should be served with tea? At this stage, nuts (unsalted), dried fruit, energy mixes with honey (mix nuts and dried fruit, passed through meat dishes, you can add lemon), sandwiches with butter (yes, yes! ), Normal cheese and sausage, and better with home cooked pork, caviar, lightly salted salmon, etc. At the same time, tea with all these goodies should be included in breakfast, lunch or dinner, and not as a normal food. However, about snacks a little later.
Step two:When the body changes from fast carbohydrates to carbohydrates, it 's time to eliminate foods that have a high glycemic index: premium wheat flour, white rice, and potatoes. That is, buns, loaves, pies, porridge all made from peeled rice, semolina porridge, as well as everyone’s favorite pies and potatoes are automatically transformed from everyday food to restaurant. Yes, and soups will now be without potatoes. At the same time, rye bread and bakery products made from wholemeal flour (no sugar, remember? ), Steamed or simply doused buckwheat with clean water overnight, oatmeal immediately, they are very well mixed with fermented milk products, as well as all exotic. or forgotten cereals like spelled, quinoa. In addition, you need to remove honest sweet fruits from the diet - bananas, grapes, pears. Berries are not included in this list due to their high acid content.
Step three:at this stage, you should abandon any carbohydrates, leaving only natural carbohydrates that are part of sour vegetables and berries. However, sometimes the first two steps are enough to significantly reduce the weight. And if you meet a few other conditions in parallel, then you will not 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 changed.This means that the balance should include not only the BJU (proteins, fats and carbohydrates), but also vitamins and micro-elements. And if carbohydrates give us energy in pure, accessible form, then it is much harder for the body to get this energy from proteins, and even more so from fats. But, as is often the case, it is usually the hardest thing to find. Calories from carbohydrates are usually excessive, our body spends almost no effort on processing them, which is why "sugar calories" fit so quickly into cozy fat rolls.
Proteins are vital to our body.Protein is important for a lifetime: it is a building material in childhood, as an adult it is an element that helps our body to function and keep itself at its best for as long as possible. Judge for yourself: protein performs a protective function, helping the production of antibodies, transport, the most famous protein hemoglobin provides oxygen to all cells, regulatory - it is impossible to make normal production of hormones without protein, motor - the type of movement provides all proteins myosinand actin, plastic - the collagen protein is responsible for the condition of the connective tissue, the appearance of the skin, etc. , energy - proteins provide energy to the body. But perhaps one of the most important tasks of a protein is to preserve and transmit genetic information. It is believed that the increasingly common terrible disease "Alzheimer’s disease" is directly related to inadequate 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, doctors and proponents of proper nutrition adhere to the norms of protein intake, which the German scientist Max Rubner invented more than a century ago, and this norm was 0. 33 g of protein per 1 kg ofhuman weight. A lot has changed since then, science has progressed, and recent studies have found a very average rate of 1. 2 - 2. 0 g per 1 kg of weight. Significant difference. Moreover, this 1. 2 - 2. 0 g is not the weight of the product, say, a piece of meat or some beans, but a pure protein content in the product. A sample table of high protein foods is available 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 huge popularity of vegan, raw and vegetarian diets, we need at least 50% animal protein to keep the body healthy and not in a state of survival. These are eggs, dairy products, fish and seafood, meat and offal. These proteins contain a complete set of amino acids, unlike plant foods. Although they must be eaten, if variety is at the heart of proper nutrition!
Clearly there are not many products on our planet that consist of a single substance. Almost any food is a mixture of proteins, carbohydrates and fats. And here with the last ingredient - fats - happened perhaps the greatest criminal story in the history of nutrition science. At one "perfect" moment, fats were declared to be enemies of health. Everyone has heard horror stories about cholesterol, plaques in blood vessels and other horrors. As you look at how stores replenish their collection with low-fat or completely low-fat products at an enviable pace, you begin to doubt the heartfelt desire to feed us "proper", "healthy", "live" food. , as there is nothing right and useful in the absence of fat in the diet.
So what is the function of fats in our body? You say - help with the assimilation of fat soluble vitamins. Is that all? From biology lessonsfrom school days, one will remember the heat exchange function of fats. Thus, the most important function of fats in the body is the sufractant metabolism, that is, in simple terms, to ensure the exchange of oxygen in the alveoli of the lungs. Fat lines the walls of the alveoli in a thinner layer and allows us to breathe and. . . survive. My grandmother 's methods for treating lung diseases immediately come to mind: badger fat, dog fat, goose fat, hot milk and butter - fat is everywhere, inside and out, and it helped! And by the way, it still helps, fat emulsion is just a drug for the treatment of hypoxia (oxygen starvation), which is now sold for wild money, really. Another important function of fats is membrane synthesis. The cell membrane consists of 70-85% fats, and the function of the membrane is to protect the cells, their thermal insulation and selective permeability (since not everything that seeks to enter the cell is usefuland necessary for him). The myelin layer, this insulating hedgehog for our nerves, is 70-80% saturated fat. No myelin - get Alzheimer’s disease, senile sclerosis (much younger) and dementia. Fat is one of the most important substances that are vital for building membranes, the myelin sheath, to ensure their work, as well as the functioning of the central peripheral nervous system. Keep this in mind when choosing fat milk between 0. 5 and 3. 2%.
Another important function of fats is hormonal. Fats are sources of hormone synthesis, and there are many of them in our body. These are growth hormones, protein hormones, thyroid hormones, digestive system hormones, steroid hormones, adrenal hormones, sex hormones, etc. Clearly, the slightest tendency, underrepresentation of any hormones threatens to disrupt the work of the whole organism. Sudden attack of blackheads and acne, all types of skin rashes are a sign of low androgen levels. Headaches can often be "for no reason" a sign of low estrogen levels. Persistent insomnia - not enough progesterone. Fatigue, exhaustion and even exhaustion even during rest can be a sign of a violation of thyroid hormone production. Hair loss is also a sign of this disorder. Weight gain can be caused by high levels of the hormones estrogen, cortisol, and insulin, combined with low testosterone levels. Forgetfulness and distraction are indicators of low estrogen and cortisol levels. How everything is connected!
Fats are responsible for heat regulation. This is why men who are not on diets are often warmer than women who are constantly losing weight. Frequent freezing of hands and feet is more likely to be a sign of fat deficiency, unless there is some congenital form. The most famous function of fats is to dissolve and help fat-soluble vitamins. K. Sitting on a low-fat diet and drinking vitamin complexes - not an option, vitamins will not be taken.
And last but not least - vitamins, minerals, macro- and micro-elements. These substances are found in different quantities 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 only get it from fresh plant products. Our site has a full article about vitamins filled, read it, it is useful! Plant foods contain enzymes and flavonoids, all kinds of minerals, for which we cannot normally function. For example, potassium - without it the work of the heart 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 there is fiber - without it, the processes of digestion and peristalsis are almost impossible!
Proper nutrition to lose weight and improve the body includes the following principles:
Eat more than three times a day. Unexpected, right? But what about 5-6 meals a day, advertised in many recommendations? Such fractional meals 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 are hungry, not at night. Breakfast is optional! If you don’t feel like eating in the morning, reschedule breakfast a few hours later. Don't cram food into yourself because someone has 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 in between. The following suggestion will help with this.
Drink water. Not in liters, as is sometimes recommended. Not cooked. Ideally bottled or spring. The drinking regime is easy to be ashamed of: 2 glasses of lukewarm (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 realize 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 a huge amount of macro and micro-elements.
Eat whole foods. That is, not fat-free! Cottage cheese - 9% fat, not less, but with sour cream, coffee with cream, butter sandwiches, fatty cheeses, fatty sea fish, exotic avocado, bacon! This is not a typical skew "from fire to fire. " Everything, of course, requires action.
Don't forget about proteins! But no less important is the combination. And this suggestion will be the last.
Eat vegetables. Lots of vegetables and herbs. Fresh, pickled, pickled, steamed, boiled and even fried in oil! But fresh salads are best of course. Calculating the amount of vegetables is not difficult: mentally divide your plate into two parts - vegetables will be occupied by half, and the latter will fit proteins, fats and the same minimum amount of carbohydrates allowed.
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 are virtually carbohydrate free. If you combine proteins with carbohydrates (mashed potatoes with cutlet) or fats with carbohydrates (bacon with bread) in one plate, you are finished. More precisely, no, of course, you will not die immediately. You’ll be living straight, sighing over every new kilogram and complaining about the injustice ("I’m literally sitting on the same water, where does the fat come from??? "). No need to sit on the water, no need to torment yourself with hunger, diet products. Start with just three steps and walk, without turning anywhere, for health and beauty.