The right diet for weight loss begins to interest us the moment we realize that diets do not help. Diets do not help - that is a fact. Why; The answer lies in those prohibitions and restrictions that abound in both modern and well-known, "proven over the years" diets. The right diet for weight loss should be varied, healthy and nutritious, no matter how strange it may sound. There are many fundamental principles to such a diet. And also a lot of misconceptions, wrong judgments, stories about fantastic superfoods, blacklists of "harmful foods", as well as stories about their wonderful recovery.
Before you start a discussion about nutrition, you need to understand that in recent years, more specifically, the last 25-30 years, the balance of essential nutrients - proteins, fats and carbohydrates - has been quite shifted towards the carbohydrate component. At the same time, you do not need to push and count too much - just go to any store and look out the window with sweets. They occupy almost a quarter of the store space! And the first step to switching to a proper diet for weight loss will be the complete rejection of sugar in your daily diet. Sounds scary, right? You know why? Because sugar addiction is similar to drug addiction.
- Well, it started. . . - someone will say in frustration, - Again bans and restrictions!
A few minutes of your attention, and you will agree that stopping sugar can be a huge improvement in improving the health of the body and, consequently, weight loss.
We naturally need carbohydrates. But which one? We have all heard of fast and slow carbs. We need it late. Dishes made of cereals, wholemeal flour, vegetables. . . Fruits and berries are full of fast carbs, but it is better to eat fruits and berries than to buy sweets in patisseries. Many nutritionists recommend to resolutely and abruptly give up carbohydrates, and any kind, reducing their consumption to 20-50 g per day. Such a sharp 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 the right diet.
Proper diet for weight loss will bring much more benefits and joy if you change it gradually, consistently and do not mislead. But first you need to understand why our body is so stubbornly resistant to any changes, especially in reducing the amount of sugar.
Sugar is truly the scourge of our time. Few products offered to us in supermarkets do not have a single teaspoon of sugar. We are not even talking about sweets now! Juices, yogurts, marinades, sauces, unfinished meat products, sausages and sausages, canned fish, instant soups, instant noodles. . . The list is almost endless! The more terrible the upcoming transition 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 quiet.
Proper diet for weight loss starts with three steps.
Step one:remove the sugar in pure form. Tea, coffee, compotes without sugar. We refuse canned food, jams, pastries, chocolates, cookies and other tea delights with friends or during a break. Ice cream, cakes and even low-calorie marshmallows are free from our table! All carbonated beverages are prohibited. Try to go without sugar for two weeks, just two weeks - you will be surprised. Tea, it turns out, has a different taste. Coffee too. 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 nuts, passing through a meat grinder, you can add lemon), sandwiches with butter (yes, yes! ), Cheese and regular sausage, and better with homemade boiled pork, with caviar, lightly salted salmon etc. At the same time, tea with all these goodies should be included in breakfast, lunch or dinner and not an ordinary snack. However, for a snack a little later.
Step two:When the body changes from fast to slow carbohydrates, it is time to eliminate foods that have a high glycemic index: premium wheat flour, white rice and potatoes. That is, all buns, breads, pies, peeled rice porridge, semolina porridge, as well as favorite pies and manna potatoes of all kinds are automatically converted from everyday food into a delicacy. Yes, soups will also be without potatoes. At the same time, rye bread and baked goods made from wholemeal flour (no sugar, remember? ), Steamed buckwheat or just flavored with clean water overnight, instant oatmeal, mix very well with dairy products that have undergone as well as milkall exotic or forgotten cereals such as spelled, quinoa. In addition, you need to honestly remove 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 the carbohydrates, leaving only natural carbohydrates that are part of the vegetables and sour berries. However, sometimes the first two steps are enough to significantly reduce weight. And if you meet a few parallel requirements, 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.
The right diet for weight loss should vary.This means that the balance 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 proteins, and even more so from fats. But as is often the case, what is difficult to obtain is usually the most useful. Carbohydrate calories are usually excessive, our body spends almost no effort on processing them, which is why "sugar calories" fit so quickly into hot fat rolls.
Protein is 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 function and maintain its best as much as possible. Judge for yourself: protein performs a protective function, helping to produce antibodies, transport, the most famous protein hemoglobin provides oxygen to every cell, regulatory - normal production of hormones is impossible without protein, motor - all types of muscle protein are provided παρέand actin, plastic - collagen protein is responsible for the condition of connective tissue, the appearance of the skin, etc. , energy - proteins supply the body with energy. But perhaps one of the most important functions of a protein is to store and transmit gene information. It is believed that the increasingly common terrible disease "Alzheimer's disease" is directly related to insufficient protein intake (not only with it, but also the second most important component a little lower).
How much protein does the average adult need? Many nutritionists, doctors and advocates of proper nutrition follow the rules of protein intake, which were established a hundred years ago by the German scientist Max Rubner, and this rule was 0. 33 g of protein per 1 kg of human weight. Much has changed since then, science has advanced, and recent studies have concluded a high average of 1, 2 - 2, 0 g per 1 kg of body weight. Impressive difference. In addition, these 1, 2 - 2, 0 g are not the weight of the product, say, a piece of meat or a piece of beans, but the pure protein content in the product. A sample table of high-protein foods is available on our site. 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 vegans, raw foods and vegetarian diets, we still 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 carcasses. These proteins have 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 are made of any substance. Almost every food is a combination of protein, carbohydrates and fats. And here with the last ingredient - fats - happened, perhaps, the biggest criminal story in the history of nutrition science. In a "perfect" moment, fats were declared enemies of health. Everyone has heard horror stories about cholesterol, blood vessel plaques and other horrors. And as you look at how stores replenish their variety with low-fat or completely low-fat products, you begin to doubt the sincere desire to feed us "right", "healthy", "live" food, because there is nothing rightand useful absence of fat in the diet.
So what is the function of fats in our body? You will say - help in the assimilation of fat-soluble vitamins. That's all? From biology lessons from school days, one will remember the function of heat exchangeof fats. Thus, the most important function of fats in the body is refractive metabolism, that is, in simple terms, ensuring the exchange of oxygen in the alveoli of the lungs. Fat aligns the cell walls into a thinner layer and allows us to breathe as well. . . to live. My grandmother's methods of treating lung disease immediately come to mind: lime fat, dog fat, goose fat, hot milk and butter - there is fat everywhere, inside and out and it helped! And, incidentally, it still helps, only drugs for the treatment of hypoxia (oxygen starvation), which are now sold with wild money, in fact, are a fat emulsion. Another important function of fats is the synthesis of membranes. The cell membrane is made up of 70-85% fat, and the function of the membrane is to ensure the protection of cells, their thermal insulation and their selective permeability (since not everything they seek to enter the cell is useful and necessary for this). The myelin sheath, this insulating sheath of our nerves, is 70-80% saturated fat. Without myelin - you suffer from Alzheimer's disease, senile sclerosis and severe dementia. Fat is one of the most important substances for the construction of membranes, the myelin sheath, ensuring their work, as well as the function of the central and peripheral nervous system. Remember this when choosing between 0, 5 and 3, 2% skim milk.
Another important function of fats is hormonal. They are fats that are a source of hormone synthesis, and there are many of them in our body. These are growth hormones, protein hormones, thyroid hormones, digestive hormones, steroid hormones, adrenal glands, sex hormones, etc. It is clear that the slightest prejudice, the underproduction of any hormone threatens with huge disturbances in the work of the whole organism. A sudden onset of pimples and acne, all types of skin rashes are a sign of low androgen levels. Frequent "unexplained" headaches can be 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 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, combined with low levels of testosterone. Oblivion and distraction are indicators of low levels of estrogen and cortisol. How everything is connected!
Fats are responsible for regulating heat. This is why men who do not diet are often warmer than women who always lose weight. The constant freezing of the hands and feet is probably a sign of fat insufficiency, if it is not some kind of congenital peculiarity. The most famous function of fats is to dissolve and help absorb fat-soluble vitamins: A, E, D, K. By following a low-fat diet and drinking vitamin complexes - no choice, vitamins simply will not be absorbed.
And finally, last but not least - vitamins, minerals, macro- and micronutrients. These substances are found in different amounts and combinations in all products, but special attention must be paid to fresh vegetables, roots, fruits and berries. One of the most valuable vitamins - vitamin C - is not synthesized in our body and can only be obtained from fresh plant products. Our site has filled an entire section on vitamins, read it, it is useful! 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 it will be stopped. 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 for weight loss and improvement of the body includes the following principles:
Eat no more than three times a day. Unexpected, right? But what about 5-6 meals a day, which are advertised in many proposals? Such fractional meals are ideal 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 nightBreakfast is optional! If you do not want to eat in the morning, reschedule breakfast a few hours later. Do not pull food on yourself just because someone said breakfast is 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 recommendation will help you.
They drink water. Not in liters, as is sometimes recommended. Not boiled. Ideally bottled or spring. The dosage of the drink is a simple shame: 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 understand that it was just thirst, 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.
Eat whole foods. That is, without fat! Cottage cheese - 9% fat, not less, but with sour cream, coffee with cream, sandwiches with butter, fatty cheeses, fatty seafood, exotic avocado, bacon! This is not a typical "fire to fire" oblique. It takes a measure in everything, of course.
Do not forget the proteins! But no less important is to combine this. And this recommendation will be the last.
I eat vegetables. Lots of vegetables and herbs. Fresh, pickled, pickled, steamed, boiled and even fried in oil! Of course, fresh salads are preferred. It is not difficult to calculate the amount of vegetables: mentally divide your dish into two parts - half will be occupied by vegetables and the second will match proteins, fats and the same minimum allowable carbohydrates.
Proper diet for weight loss is not a strict chart and recipes. This is a deliberate approach. All of these tips will only work if you are almost completely free of carbs. If you combine protein with carbohydrates (mashed potatoes with ribs) or carbohydrates (bacon with bread) in one dish, you're done. More specifically, no, of course, you will not die immediately. You will live, sighing fate over every new pound and protesting against injustice ("I literally sit in the same water, where does the fat come from? " You do not have to sit in the water, you do not have to torture yourself with starvation, food productsJust start with three steps and walk, without turning anywhere, in health and beauty.