Proper nutrition for weight loss begins to interest us when we realize that diets do not help. Diet does not help - that'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 sound. There are several basic principles to such feeding. And also a series of misconceptions, misjudgments, stories about fantastic superfoods, blacklists of "harmful foods", as well as stories about their wonderful 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 nutrients - protein, fat and carbohydrates - has shifted quite a bit towards the carbohydrate component. At the same time you do not need to strain and calculate a lot - just go to any store and look at the windows with sweets. They occupy almost a quarter of the store space! And the first step to moving on to a proper weight loss diet will be the complete rejection of sugar in your daily diet. Sounds scary, doesn't it? Do you know why? Because sugar addiction is similar to drug addiction.
- Well started. . . - someone will be disappointed to say, - Again, prohibitions and restrictions!
A few minutes of your attention, and you will agree that giving up sugar can be a huge achievement in improving your body's health and, consequently, weight loss.
Of course we need carbohydrates. But which ones? We have all heard of fast and slow carbs. We need to be slow. 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 shops. Many nutritionists suggest resolutely and abruptly giving up any type of carbohydrates, reducing their consumption to 20-50 g per day. Such a rapid transition from the usual to the useful can lead to dizziness, loss of energy, bad mood and the belief that it is not so useful and that it is a proper diet.
Proper nutrition for weight loss will bring much greater benefits and pleasure if you move on to it gradually, consistently and do not err. But first you have to understand why our body is so stubbornly resistant to any changes, especially the reduction of sugar.
Sugar is really a scourge of our time. Some of the products we offer in supermarkets lack even a teaspoon of sugar. We are not even talking about sweets right now! Juices, yoghurts, marinades, sauces, meat preparations, sausages and sausages, canned fish, instant soups, instant noodles. . . The list is almost endless! The more horrible the forthcoming transition to new dietary principles - it turns out that we have almost nothing to eat !? Don't panic, there is a way out and it is quite calm.
Proper nutrition for weight loss begins with three stages.
First step:remove sugar cleanly. Tea, coffee, sugar-free compotes. We give up canned food, jams, sweets, chocolates, cookies and other pleasures of drinking tea with friends or during work breaks. Ice cream, cakes, even low-calorie marshmallows are pushed out of our table! All carbonated drinks are prohibited. Try to do without sugar for two weeks, only two weeks - you will be surprised. Tea, it turns out, tastes different. Also coffee. Cocoa with milk, but without sugar, charges better than any stimulant. And what should be served with tea? At this stage, nuts (not salted), dried fruit, energy mixes 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 normal sausage, and better withhome-cooked pork, with caviar, lightly salted salmon, etc. At the same time, tea with all these benefits should be included in breakfast, lunch or dinner, and should not be a regular snack. However, for 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, pies, porridge made from husked rice, semolina, as well as everyone's favorite semolina pies and all kinds of potatoes from everyday food are automatically transformed into a delicacy. Yes, and soups will now remain potato-free. At the same time rye bread and bakery products made from wholemeal flour (without sugar, remember? ), Buckwheat steamed or simply used overnight with clean water, soluble oatmeal, they are very well mixed with fermented dairy products, asalso all exotic or forgotten cereals, such as spelled quinoa. In addition, you need to remove from the diet of open sweet fruits - bananas, grapes, pears. Berries are not included in this list due to their high acid content.
Third step:at this stage you should give up any carbohydrates, leaving only the natural carbohydrates that are a component of vegetables and sour berries. However, sometimes the first two steps are enough to significantly reduce weight. And if you meet a few more 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 is first, and for life.
Proper diet for weight loss needs to change.This means that the balance sheet should include not only the infamous BJU (proteins, fats and carbohydrates), but also vitamins and trace elements. And if carbohydrates bring us energy in pure, accessible form, then it is much harder for the body to get that energy from protein and even more so from fat. But, as is often the case, what is usually most useful is what is difficult to obtain. Carbohydrate calories are usually excessive, our body makes almost no effort to process them, that's why "sugar calories" fit into cozy rolls of fat so quickly.
Protein is very 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 to function and maintain itself as well as possible for as long as possible. Judge for yourself: protein performs a protective function, helping in the production of antibodies, transport, the most famous protein hemoglobin delivers oxygen to each cell, regulatory - normal hormone production is not possible without protein, motor - all kinds of movements are provided by protein myosin and actincondition, skin appearance, etc. , energy - Proteins supply the body with energy. But perhaps one of the most important tasks of proteins is to store and transfer gene information. The increasingly common terrible disease, Alzheimer's disease, is thought to be directly linked to a low protein intake (not just that, but a slightly lower component).
How Much Protein Does an Average Adult Need? Many nutritionists, doctors and proponents of proper nutrition follow the protein intake norms, which were concluded more than a hundred years ago by the German scientist Max Rubner, and this norm was 0. 33 g of protein per 1 kg of human weight. Since then, much has changed, science has moved forward, and recent studies have led to the conclusion of a very average rate of 1, 2 - 2, 0 g per 1 kg of weight. 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 pure protein content of the product. A 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 great popularity of vegan, raw foods and vegetarian diets, we still need at least 50% animal protein to keep our bodies healthy and not surviving. These are eggs, dairy products, fish and seafood, meat and offal. It is these proteins that have a complete set of amino acids, unlike plant foods. Although they must be eaten, if only because the essence of proper nutrition is diversity!
It is clear that there are few products on our planet that consist of a single substance. Almost any food is a combination of protein, carbohydrates and fats. And here with the last ingredient - fat - happened to be probably the biggest criminal story in the history of nutrition science. At one "ideal" moment, fat was declared an enemy of health. Everyone has heard horror stories about cholesterol, plaques in blood vessels and other horrors. And when you look at how stores add to their assortment with low-fat or completely low-fat products at an enviable rate, you begin to doubt the true desire to feed us with "proper", "healthy", "live" food, because there is nothing hereproperly and useful in the absence of fat in the diet.
So what is the function of fat in our body? You will say - help in the assimilation of fat-soluble vitamins. Orthat is all? Starting from school days from biology lessons, someone will remember the fat heat exchange function. Thus, the most important function of fat in the body is the metabolism of the refractor, that is, in simple terms, providing oxygen exchange in the alveoli of the lungs. The fat spreads in the thinnest layer of the alveolar wall and allows us to breathe and. . . to live. My grandmother's methods for treating lung disease come to mind right away: 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 medicine for hypoxia (oxygen starvation) that is now sold for wild money is actually a fat emulsion. Another important function of fats is membrane synthesis. The cell membrane consists of 70-85% fat, and the function of the membrane is to provide protection of cells, their thermal insulation and selective permeability (because not everything that tries to enter the cell is useful and necessary). The myelin layer, this nerve-insulating shell of our nerves, is 70-80% saturated fat. No myelin - get Alzheimer's disease, senile (quite younger) sclerosis and dementia. Fat is one of the most important substances that is essential for the structure of membranes, the myelin sheath, ensuring their function, as well as the functioning of the central and peripheral nervous system. Remember this when choosing from 0, 5 to 3, 2% fat milk.
Another important function of fat is hormonal. It is fat that is the source of hormone synthesis, and it is very abundant in our body. These are growth hormones, protein hormones, thyroid hormones, digestive hormones, steroid hormones, adrenal hormones, sex hormones, and so on. It is clear that the slightest prejudice, the underproduction of any hormone threatens a huge disruption of the whole body. A sudden attack of blackheads and pimples, all kinds of skin rashes indicate low levels of androgens. Frequent headaches "for no reason" may indicate low estrogen levels. Persistent insomnia - insufficient progesterone. Fatigue, exhaustion, and even exhaustion even at rest may indicate a violation of thyroid hormone production. Hair loss is also a sign of this disorder. Weight gain may be associated with high levels of the hormones estrogen, cortisol and insulin along with low levels of testosterone. Forgetfulness and distraction are low levels of estrogen and cortisol. How everything is connected!
Fats are responsible for regulating heat. Therefore, men who do not follow a diet are often hotter than women, who always lose weight. Persistent freezing of the hands and feet is likely to be a sign of fat deficiency, unless it is some inherited trait. 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 - this is not an option, vitamins simply will not be absorbed.
And last but not least - vitamins, minerals, macro- and microelements. 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 synthesized in our body, and we can get it only from fresh plant products. Our site has filled 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 - the heart will work without it. Magnesium is responsible for the health of the brain, nervous and hormonal systems and is involved in metabolic processes. And plant products also contain fiber - without it, digestive and peristaltic processes are almost impossible!
Proper nutrition for weight loss and body improvement includes the following principles:
Eat no more than three times a day. Unexpected, right? But what about the 5-6 meals a day advertised in many recommendations? Such partial 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 feel hungry, not at night. Breakfast is optional! If you do not want to eat in the morning, rearrange breakfast a few hours later. Don't include food just because someone said that breakfast is the most important thing.
Learn to listen to yourself and understand the difference between hunger and the usual habit of confusing something. The following suggestions will help.
Drink water. Not in liters, as sometimes recommended. Not cooked. Ideal for bottles or spring. The drinking regime is easy to be ashamed of: 2 glasses of lukewarm (neither cold nor 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 fat, they contain a huge amount of macro and trace elements.
Eat whole foods. That is, without fat! 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". Of course, an event is needed throughout.
Don't forget about protein! But no less important is what to combine it with. And this recommendation will be the last.
Eat vegetables. Lots of vegetables and greens. Fresh, pickled, marinated, steamed, boiled and even fried in oil! But, of course, fresh salads are better. It is not difficult to calculate the amount of vegetables: mentally divide the plate into two parts - half is occupied by vegetables, but the second will fit proteins, fats and the same allowed minimum carbohydrates.
Proper diet for weight loss is not a strict table and recipe. This is a conscious approach. All of these tips will only work if you are almost completely free of carbohydrates. If you combine protein with carbohydrates (mashed potatoes with a cutlet) or fat with carbohydrates (bacon with bread) on one plate, you're done. Specifically, no, of course you won't die right away. You will simply live on, sighing with fate for every new kilogram and complaining of injustice ("I am literally sitting on the same water where the fat comes from??? "). No need to sit on the water, do not torture yourself with hunger, diet products. Just start with three steps and walk, without turning anywhere, to health and beauty.