Proper nutrition for weight loss interests us when we understand that diet doesn't help. Diet doesn't help - it's 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 seemThere are many fundamental principles of such nutrition. And misunderstandings, wrong decisions, stories about superfoods, black lists of "harmful foods" as well as stories about their wonderful rehabilitation.
Before starting a conversation about nutrition, you need to understand that in recent years, more precisely, over the past 25-30 years, the balance of basic nutrients - proteins, fats and carbohydrates - has shifted towards the carbohydrate component. Quite oblique. At the same time, you do not need to stress 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 space! And the first step in switching to a proper diet for weight loss will be a complete rejection of sugar in the daily diet. Sounds scary, doesn't it? Do you know why? Because sugar addiction is the same as addiction.
- Well, it started . . . - in despair someone will say, - restrictions and restrictions again!
A few minutes of your meditation, and you'll agree that giving up sugar can be a major breakthrough in improving the health of the body and consequently losing weight.
Of course, we need carbohydrates. But which ones? We've all heard of fast and slow carbohydrates. We need the slow ones. Dishes made from grains, wholemeal flour, vegetables. . . Fruits and berries are full of fast carbohydrates, but compare to buying sweets in the pastry departmentsIn it is better to eat fruits and berries. Many nutritionists strongly and suddenly propose to abandon carbohydrates and any kind, reducing their consumption to 20-50 g per day. Such a sharp transition from habit to usefulCan give you dizziness, lack of energy, bad mood and make you believe that it is not so useful and it is proper nutrition.
Proper nutrition for weight loss will bring a lot of benefits and pleasure if you change it slowly, constantly and do not go astray. But first you need to understand why our body resists any changes, especially of sugar. decrease in quantity.
Sugar is truly the curse of our times. Some of the products offered to us at the supermarket lack even a teaspoon of sugar. We're not even talking about sweets right now! Juices, yoghurts, marinades, sauces, semi-finished meat products, sausages and sausages, fish preserves, instant soups, instant noodles . . . the list is almost endless! The more terrible the upcoming transition to new theories of nutrition - it turns out that we have almost nothing to eat! Don't panic, there is a way, and it's quite peaceful.
Proper nutrition for weight loss begins with three steps.
first step:Eliminate sugar in its pure form. Tea, coffee, compotes without sugar. We refuse from preserves, jams, sweets, chocolate, cookies and other pleasures of drinking tea with friends or during work breaks. Ice cream, Cakes, even low-calorie marshmallows have been banished from our table! All carbonated drinks are banned. Try two weeks without sugar, just two weeks - you will be surprised. Tea, it turns out, tastes different. Coffee too. Cocoa with milk, but without sugar, any stimulantsAnd what should be served with tea? At this stage, nuts (not salted), dried fruits, energy mixture with honey (a mixture of nuts and dried fruits, passed through a meat grinder, you can add lemon), sandwiches with butter (yes, yes! ), cheese and the usual sausage, and better with homemade boiled pork, caviar, lightly salted salmon, etc. Also tea with all these goodness should be included in breakfast, lunch or dinner, Not a habitual snack. However, about snacks a little later.
Second Step:When the body rapidly switches to slow carbohydrates, it's time to eliminate foods with a high glycemic index: premium wheat flour, white rice and potatoes. That is, all buns, loaves, pies, made from peeled riceOatmeal, semolina porridge, as well as everyone's favorite manna pie and all kinds of potatoes automatically turn into a delicious everyday meal. Yes, and soups will also remain without potatoes. At the same time, rye bread and bakery products are made from wholemeal flour (without sugar, remember? ), buckwheat is boiled or simply soaked overnight with clean water, instant oatmeal, they are fermented milk. The products are mixed very well with all foreign products as well. Or forgotten cereals such as spelt, quinoa. In addition, you need to remove categorically sweet fruits from the diet - bananas, grapes, pears. Because of the high acidity, berries are not included in this list.
step Three:At this stage, you should give up any carbohydrates, leaving only natural carbohydrates that are part of vegetables and citrus berries. However, sometimes the first two phases are enough to significantly reduce weight. And if you do something in parallel. And meet the conditions, you will not have to look for a new diet for yourself - you will move to a completely 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 notorious BJU (proteins, fats and carbohydrates), but also vitamins and trace elements. And if carbohydrates provide us with energy in a pure, accessible form, then this energy protein for the bodyIt is more difficult to obtain from fat and even more. But, as is often the case, what is difficult to obtain is usually the most useful. Calories from carbohydrates are usually excessive, our body processing themBut it takes almost no effort, which is why "sugar calories" so quickly fit into comfortable fat rolls.
Proteins are important for 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 and maintain itself for as long as possible. Judge for yourself: protein performs a protective function. is, helps in the production of antibodies, transport, the most famous protein hemoglobin supplies oxygen to every cell, regulator - normal hormone production is impossible without protein, motor - all kinds of movement is provided by the protein myosin andActin, Plastic - Collagen protein is responsible for the state of connective tissue, appearance of skin etc. Energy - proteins supply energy to the body. But perhaps one of the most important functions of proteins is the preservation and transmission of gene information. The increasingly common dreadful disease "Alzheimer's disease" is believed to be directly related to insufficient protein intake (not only with it, but with slightly less than the second most important component).
How much protein does the average adult need? Many nutritionists, doctors and proponents of proper nutrition adhere to the norms of protein intake formulated by the German scientist Max Rubner more than a hundred years ago, and this norm was 0. 33 g of protein per 1 kg of human weight. Since thenA lot has changed, science has moved on, and recent studies have pegged the extremely average rate of 1. 2 - 2. 0 grams per 1 kg of weight. An impressive difference. Also, these are 1. 2 - 2. 0 g is not the weight of the product, say, a piece of meat or a portion of beans, but the content of pure protein in the product. A sample table of high protein foods is available on our website. The benefits of protein products have been written about, but it never hurts to repeat these simple truths.
Despite the immense popularity of vegetarian, raw food and vegetarian diets, we need at least 50% animal protein to keep the body healthy and not in survival mode. These include eggs, dairy products, fish and seafood, There are meat and offal. These are proteins that contain a complete set of amino acids, unlike plant foods. Although they should be eaten, if only because variety is the essence of proper nutrition!
It is clear that there are few products on our planet that consist of a single substance. Almost any food is a combination of proteins, carbohydrates and fats. And here with the last ingredient - fat - happened, perhaps, the science of nutrition. The greatest criminal story in history. At one "right" moment, fat was declared the enemy of health. Everyone has heard horror stories about cholesterol, plaques in blood vessels, and other horrors. And seeing that storeHow filling your assortment with low-fat or completely low-fat products at an enviable pace, you begin to doubt the sincere desire to feed us the "right", "healthy", "living" food, becauseNothing is correct and useful in the absence of fat in the diet.
So what is the function of fat in our body? You would say - help in the assimilation of fat-soluble vitamins. That's the point, isn't it? From the biology lessons from the school days, one would remember the heat exchange function of fats. So, the most important function of fat in the body is sufractant metabolism, that is, in simple words, ensuring the exchange of oxygen in the alveoli of the lungs. fat alveoliThe thinnest layer lines the walls of the body and allows us to breathe and . . . Allows to live. Methods for treating my grandmother's 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, only drugs for the treatment of hypoxia (oxygen starvation), which are now sold for wild money are, in fact, a fat emulsion. Another important function of fat is the synthesis of membranes. The cell membrane consists of 70-85% fat, and the function of the membrane is to protect cells, ensure their thermal insulation and selective permeability (since everything that tries to enter the cell)Cheese is useful and not necessary for this. The myelin layer, this insulating sheath of our nerves, is 70-80% saturated fat. No myelin - get Alzheimer's disease, old (small enough) sclerosis and dementia. Fats are the most important substancesOne of the membranes that forms, the myelin sheath, is important for ensuring their work, as well as for the functioning of the central and peripheral nervous systems. 0. Remember this when choosing between 5 and 3. 2% fat milk.
Another important function of fat is hormonal. It is fats that are the source of synthesis of hormones, and there are many of them in our body. These are growth hormones, protein hormones, thyroid hormones, hormones of the digestive system, steroid hormones, adrenal hormones, sex hormones etc. It is clear that a slight bias, low production of any hormone threatens a huge disruption in the functioning of the whole organism. Sudden attack of blackheads and acne, all types of skin rashes are a sign of low androgen level. Repeated headaches "for no reason" can be a sign of low estrogen levels. Persistent insomnia - not enough progesterone. Fatigue, exhaustion and even exhaustion during rest can be a sign of a violation of thyroid hormone productionHair loss is also a sign of this disorder. Weight gain can be caused by high levels of the hormones estrogen, cortisol and insulin, as well as low testosterone levels. Forgetfulness and distraction are indicators of low estrogen and cortisol levels. How is everything connected!
Fats are responsible for the regulation of heat. That's why men who are not on diets are often hotter than women who always put on weight. Persistent flabby arms and legs are a sign of a lack of fat, if itThere is no innate trait of any kind. The most well-known function of fat is to help with the absorption of fat-soluble vitamins: A, E, D, K. Sitting on a low-fat diet and drinking vitamin complexes is not an option, vitamins simply will not be absorbed.
And finally, last but not least - vitamins, minerals, macro- and microelements. These substances are found in all products in varying amounts and in combination, but fresh vegetables, roots, fruits and berries should be given special attention. 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 is filled with a whole section about vitamins, read this, it's helpful! Plant foods contain enzymes and flavonoids, all kinds of minerals, without which we cannot function normally. For example, potassium - without this the work of the heart would be disrupted. Magnesium is essential for the brain, nervous and hormonal systems. Responsible for health and is involved in metabolic processes. And plant products also contain fiber - without it, the process of digestion and peristalsis is almost impossible!
Proper nutrition for losing weight and improving the body includes the following principles:
Don't eat more than three times a day. Unexpected, isn't it? 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 do not fall into 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 said breakfast is the most important thing.
Learn to listen to yourself and understand the difference between hunger and the common habit of mixing something in between. The following recommendation will help with this.
Drink water. Not in liters, as is sometimes advised. Not boiled. Ideally bottled or spring. It is simple to disregard the drinking rule: 2 glasses of lukewarm (cold and not boiling water) in the morning, during the day1-2 glasses in the morning and 1 glass in the evening. Sometimes it is enough to drink water to understand that it was just thirst, not hunger.
Get into the habit of buying all kinds of nuts and seeds more often. In addition to fats, they contain a huge amount of macro and microelements.
Eat a complete meal. That is, not fat-free! Cheese - 9% fat, not less, but with sour cream, coffee with cream, butter sandwiches, fatty cheeses, fatty sea fish, exotic avocados, bacon! It is not a typical slant from "fire to fire". Of course, everything needs a measure.
Don't forget about protein! But it is no less important with whom to associate it. And this recommendation will be the last.
Eat vegetables. Lots of vegetables and herbs. Fresh, pickled, pickled, steamed, boiled and even fried in oil! But fresh salad is certainly better. Calculating the amount of vegetables is not difficult: mentally divide your plate into two parts - half will be occupied by vegetables, and the other allowing proteins, fats and the same minimum carbohydratesWill give
Proper nutrition for weight loss is not a strict table and recipe. It is a deliberate method. All these tips will work only if you are almost completely free from carbohydrates. If you eat protein (a cutlet) with carbohydrates in a platemashed potatoes with) or mix fat (bacon with bread) with carbohydrates, you're finished. More precisely, no, of course, you won't die immediately. You'll just survive, everySighing doom over new kilograms and complaining about injustice ("I'm literally sitting on the same water, where does the fat come from??? "). No need to sit on water, starvation, from diet productsNo need to torment yourself. Just start with step three and walk towards health and beauty without turning anywhere.