Proper diet for weight loss begins to interest us the moment we realize that diet does not help. Diet doesn't help - that's a fact. Why? The answer lies in those prohibitions and restrictions that abound in both modern and the well-known, "years-tested" diet. A proper diet for weight loss should be varied, healthy and nutritious, no matter how strange it may sound. There are several basic principles of such a diet. And also a bunch 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 must understand that in recent years, more precisely, in the last 25-30 years, the balance of basic nutrients - proteins, fats and carbohydrates - has been quite distorted according to the carbohydrate component. At the same time, you don't need to strain too much and calculate - it is enough to go to any store and look at the shop windows with sweets. They take up almost a quarter of the store space! And the first step towards switching to a proper weight loss diet will be to completely reject sugar in your daily diet. Sounds scary, doesn't it? Do you know why? Because sugar addiction is similar to drug addiction.
- Well, it's started. . . - someone will say disappointed, - Prohibitions and restrictions again!
A few minutes of your attention and you will agree that giving up sugar can be a huge breakthrough in improving physical health and, as a consequence, weight loss.
We need carbs, of course. But which ones? We’ve all heard of fast and slow carbs. We need slow. Dishes of cereals, wholemeal flour, vegetables. . . Fruits and berries are full of fast carbs, but it’s better to eat fruits and berries than to buy sweets in the pastry departments. Many nutritionists suggest resolutely and abruptly abandoning carbohydrates of any kind, reducing their consumption to 20-50 g per day. Such a sharp transition from the usual to the useful can lead you to dizziness, loss of energy, bad mood and the belief that it is not so useful and that it is a proper diet.
Proper weight loss diet will bring much more benefits and joy if you switch to it gradually, consistently and do not get lost. But first you have to understand why our body so stubbornly resists any changes, especially the reduction in the amount of sugar.
Sugar is truly the scourge of our time. A few products offered to us in supermarkets are missing even a teaspoon of sugar. We’re not even talking about sweets right now! Juices, yogurts, marinades, sauces, meat semi-finished products, sausages and sausages, canned fish, instant soups, instant noodles. . . The list is almost endless! What’s scarier is the upcoming transition to new principles of nutrition - it turns out we have almost nothing to eat !? Don’t panic, the way out is there and it’s pretty quiet.
Proper weight loss diet starts in three steps.
First step:remove the sugar in its pure form. Tea, coffee, sugar-free compotes. We refuse cans, jams, sweets, chocolates, cookies and other joys with tea we drink with friends or during a work break. Ice cream, cakes, even low-calorie marshmallows are banished from our table! All carbonated drinks are prohibited. Try to run out of sugar for two, just two weeks - you’ll be surprised. It turned out that tea 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 (unsalted), dried fruit, energy mixtures with honey (mixture of nuts and dried fruit, passed through a meat grinder, you can add lemon), sandwiches with butter (yes, yes! ), Cheese and normal sausage, and better with home-cooked pork, caviar, lightly salted salmon, etc. At the same time, tea with all these delicacies should be included in breakfast, lunch or dinner, and not be a common snack. However, about snacks a little later.
Second step:When the body switches 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, peeled rice porridge, semolina porridge, as well as everyone's favorite pies with flaws and potatoes in all kinds are automatically converted from everyday food into a delicacy. Yes, and the soups will now be without potatoes as well. At the same time, rye bread and bakery products made from wholemeal flour (no sugar, remember? ), Buckwheat steamed or simply topped with clean water overnight, instant oatmeal, are very well mixed with fermented dairy products, as well as with all exotic orforgotten cereals like spelled, quinoa. In addition, you need to eliminate honestly sweet fruits from your diet - bananas, grapes, pears. Berries are not on this list due to their high acid content.
Third step:at this stage you should abandon all carbohydrates, leaving only the 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 in parallel, then 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 that for life.
Proper diet for weight loss should be varied.This means that the balance should include not only the infamous BJU (proteins, fats and carbohydrates), but also vitamins and microelements. And if carbohydrates bring us energy in a clean, affordable form, then it is much harder for the body to get that energy from protein, and even more from fat. But, as is often the case, what is difficult to obtain is usually the most useful. Calories from carbohydrates are usually excessive, our body spends almost no effort on their processing, which is why the "calories of sugar" fit so quickly into pleasant folds of fat.
Proteins are vital to our body.Proteins are important throughout life: in childhood they are a building material, and in adulthood an element that helps our body function and maintain itself at its best for as long as possible. Judge for yourself: proteins perform a protective function, helping to create antibodies, transport, the most famous protein hemoglobin supplies oxygen to every cell, regulatory - normal hormone production is impossible without protein, motor skills - all types of movement provided by proteins myosin and actin, plastic - collagen protein is responsiblefor connective tissue condition, skin appearance, etc. , energy - proteins supply the body with energy. But perhaps one of the most important tasks of proteins is the preservation and transmission of gene data. 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 with another little important component).
How much protein does the average adult need? Many nutritionists, doctors and supporters of a proper diet adhere to the norm of protein intake, which was established 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. Much has changed since then, science has moved forward, and recent research has found a very average rate of 1. 2-2 g per 1 kg of body weight. An impressive difference. Moreover, these 1, 2 - 2, 0 g is not the weight of the product, say, a piece of meat or a piece of beans, but the content of pure proteins in the product. A sample table of high protein foods is available on our website. Our site has repeatedly written about the benefits of protein products, 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 unable to survive. 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 diversity is the essence of a proper diet!
It is clear that there are few products on our planet that consist of any substance. Almost every food is a combination of protein, carbohydrates and fats. And here, with the last ingredient - fat - happened, perhaps, the greatest criminal story in the history of nutrition science. At one "perfect" moment, fats were declared enemies of health. Everyone heard horror stories about cholesterol, blood vessel plaques, and other horrors. the desire to feed us "correct", "healthy", "living" food, because there is nothing right and useful in the lack 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. Is that all? From biology lessons from school days, someone will remember the function of fat heat exchange. Thus, the most important function of fat in the body is surfactant metabolism, that is, in simple words, ensuring the exchange of oxygen in the pulmonary alveoli. Fat places the walls of the alveoli in the thinnest layer and allows us to breathe and. . . we live. My grandmother's methods for treating lung diseases immediately come to mind: ulcer fat, dog fat, goose fat, hot milk and butter - there is fat everywhere, inside and out, and that helped! And, by the way, it still helps, only the drugs to treat hypoxia (oxygen starvation), which are now sold for wild money, are actually fat emulsions. Another important function of fats is membrane synthesis. The cell membrane consists of 70-85% fat, and the function of the membrane is to ensure the protection of cells, their thermal insulation and selective permeability (because not everything that wants to enter the cell is useful and necessary for it). The myelin layer, this insulating sheath of our nerves, makes up 70-80% of saturated fats. No myelin - you suffer from Alzheimer's disease, senile (quite younger) sclerosis and dementia. Fat is one of the most important substances vital for building membranes, myelin sheath, ensuring their work, as well as the work of the central and peripheral nervous system. Remember this when choosing between 0, 5 and 3, 2% fat.
Another important function of fat is hormonal. Fats are sources for hormone synthesis, and there are a lot of them in our body. These are growth hormones, protein hormones, thyroid hormones, digestive system hormones, steroid hormones, adrenal hormones, sex hormones, etc. It is clear that even the slightest bias, insufficient production of any hormone threatens huge disorders in the work of the whole organism. A sudden onset of blackheads and acne, all types of skin rashes are a sign of low androgen levels. Frequent headaches "for no reason" 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 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, along with low levels of testosterone. Forgetting and distractions are indicators of 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 fiercer than women who are always losing weight. Constant freezing of the hands and feet is most likely a sign of a lack of fat, if not some kind of innate peculiarity. The most well-known function of fats is to dissolve and help absorb fat-soluble vitamins: A, E, D, K. Sitting on a low-fat diet and drinking vitamin complexes - 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 different amounts and combinations in all products, but special attention should be paid to fresh vegetables, roots, fruits and berries. One of the most valued vitamins - vitamin C - is not synthesized in our body, and we can only get it from fresh plant products. Our website has filled the entire section on vitamins, read on, it’s helpful! Plant foods contain enzymes and flavonoids, all kinds of minerals, without which we simply cannot 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 there are also fibers in plant products - without them, the processes of digestion and peristalsis are almost impossible!
Proper nutrition for weight loss and body improvement includes the following principles:
Eat a maximum of 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 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 don’t feel like eating in the morning, schedule breakfast for a few hours later. Don’t cram food into yourself just because someone said breakfast is most important.
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 with that.
Drink water. Not in liters, as is sometimes advised. Not cooked. Ideal in bottles or spring. The drinking regime is embarrassing: 2 glasses of lukewarm (not cold and 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 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 microelements.
Eat whole foods. That is, no fat! Fresh cheese - 9% fat, not less, but with sour cream, coffee with cream, sandwiches with butter, fatty cheeses, fatty sea fish, exotic avocado, bacon! This is not a typical "fire to fire" step. A measure is needed in everything, of course.
Don't forget the protein! But no less important is what to combine it with. And this recommendation will be the last.
Eat vegetables. Lots of vegetables and herbs. Fresh, sour, sour, steamed, boiled, and even fried in oil! But fresh salads are of course more desirable. It is not difficult to calculate the amount of vegetables: mentally divide the plate into two parts - half will be occupied by vegetables, and the other will contain proteins, fats and the same allowed minimum carbohydrates.
Proper diet for weight loss is not a strict table and recipes. This is a deliberate approach. All of these tips will only work if there is almost complete carbohydrate rejection. If you combine proteins with carbohydrates (mashed potatoes with cutlet) or fats with carbohydrates (bacon with bread) in one plate, you are done. More precisely, no, of course, you will not die immediately. You’ll just live on, sighing doom for every new pound and complaining about injustice ("I’m literally sitting on the same water, where’s the fat??? "). You don’t have to sit on water, you don’t have to bother with hunger, diet products. three steps and walk, without any turning, towards health and beauty.