You have probably heard a common expression more than once: "We are what we eat."And that is true.The choice of products directly affects our health.Food is a source of building materials for our cells, tissues and organs.Who should think of the transition to proper nutrition:
- Those who want to lose weight and get rid of overweight.
- Those who have decided to embark on the way to a healthy lifestyle (healthy lifestyle).
- Those who play sports and want to support themselves in good physical form.
- Those who want to avoid possible health problems caused by malnutrition.
- For those who already It has health problems caused by malnutrition and should follow a reasonable diet (gastrointestinal problems, cardiovascular disease, etc.)
- Those who want to cling to and their family to healthy habits.
First Step: Five simple steps for PP
The first stage includes five simple tips that will help you take a serious step towards proper nutrition without much immersion in theoretical material.Even following these simple rules, you can release extra pounds, clean food and get used to the reasonable consumption of food.The separation in steps will help those who have not adhered to the principles of proper nutrition before or still cannot afford to reconstructly rebuild their diet.
Step 1: Remove "food trash"
The first step you need to follow for proper nutrition is to exclude the "food of food" so called from your menu, namely:
- Foods that contain sugar and sugar
- White candy and white flour products
- Sausage, sausage products, meats -fins
- Fast Food (chips, hamburgers, chips, snacks, etc.)
- Sweet, soda and lemonade juices
- Mayonnaise, ketchup and unnatural sauces
First, these are low food products that actually have no benefit to the body.Secondly, these are high calorie products that are very quickly deposited in fat.Third, most of these products do not saturate the body, so you will be constantly hungry and eating an extra food rate. After releasing your diet from this group of products, you will already take a big step toward proper nutrition and weight loss.
Step 2: Delete alcohol
The second stage involves the exclusion of another inherent group of products - alcoholic beverages.We will not talk about the presence or absence of alcohol damage with reasonable restrictions and will even take into account the possible positive properties of red wine. When moving to the PP, we recommend that you completely abandon alcohol, at least by the period of weight loss.Why is it better to refuse alcohol:
- According to studies, alcoholic beverages act in neurons that control appetite, which makes the body feel strong.
- Even a small dose of alcohol usually causes food collapse when, due to loss of control, you begin to "sweep" useful and incompetent products in large quantities.
- Alcohol retains water, so the next day, on the scale, you will really ensure you see a very unmotivated "armor".
- Alcohol decreases metabolism, so that weight loss processes in your body occur at a lower speed.
- Alcoholic beverages often come with snacks and snacks that add extra calories.
Step 3: To establish the way of drinking
Have fun to drink 1.5-2 liters of water a day (there are about 6-8 glasses of 250 ml). At first it will seem that this amount of water is not realistic to drink a day, but gradually you can make it your habit useful.
- Drink a glass of water after waking up.
- Drink a glass of water before eating (in 20 to 30 minutes).
- Drink a glass of water before and after physical effort.
- Drink a glass of water from 30 to 60 minutes before bed.
Not to forget to drink water, put a comment on your phone. There are many convenient mobile applications that resemble the way of drinking.Always try to keep a bottle of water with you (at work and at home).
Step 4: To establish a diet
The fourth step will be one of the most difficult, but also the most important at the same time.At this stage, many stumble, and throw the idea of PP or roll into hard diets.This is why, in the first stage of the transition to proper nutrition, it is better to establish at least the diet as a whole.The subtleties of protein, carbohydrate and fat distribution will be considered in the next stages.So the general diet will be like this:
- Full breakfast (7:00)
- Snack No. 1 (10:00)
- Lunch (13:00)
- Snack No. 2 (16:00)
- Dinner (19:00)
- Easy snack 1 hour before bed: kefir, cottage cheese (21:00)
Time is appointed conditionally, taking into account the increase at 6:00 and the match to sleep at 22:00.If you wake up sooner or later, adjust the time to your programming.The main base of proper nutrition: Eat every 3 hours in small portions (200-250 g).
Step 5: Tune the lifestyle
If you don't just want to lose weight but save the result and keep it during your life, you need to remember another important principle of proper nutrition. Proper nutrition should become part of your life, not a short -term stage for weight loss. Tune to change eating habits forever.Your body will thank you not only with a slender body, but also with good health.
Second Internship: The second five simple steps for PP
The second step already implies a more attentive approach to the choice of products and their distribution during the day.In addition, other useful habits are added here that will become your good companions in the process of change to proper nutrition.In the second step, you can go a month after the first step, or you can immediately as you have decided to join the PP.
Step 6: Consume complex carbohydrates
Many lose garbage carbohydrates in weight because they are supposed to be deposited in fat.However, carbohydrates are an indispensable component of our diet.They are carbohydrates that give us energy and positively affect our mood.Carbohydrates also signal our body on saturation. Therefore, in no case can you exclude carbohydrates from the diet or greatly reduce your number.Therefore, in the proper nutrition structure, it is necessary to give preference to complex and not simple carbohydrates.
Step 7: Change the approach to the cooking process
This step involves the implementation of two points:
- Delete fried products in menu oil. Everyone probably heard about the dangers of fried foods.First, oil fried products increase cholesterol and cause the development of cardiovascular disease.Secondly, fried foods are richer and fatter, so it is the cause of overweight and diabetes.
- Reduce the heat treatment of plant products. In the process of cooking plant foods (particular plants, fruits, cereals), the fiber of the product is destroyed, namely, is our good assistant in the weight loss process.What are the benefits of fiber?Lies blood glucose levels, satura and helps in processing food for a long time.For example, raw carrots are a complex carbohydrate and a good source of fiber, and cooked carrots are a fast carbohydrate that raises blood sugar and hunger.
Therefore, if possible, it is better to give preference to a fresh plant product without heat treatment.But if you can't run out of cooking (for example, in the case of cereals, some frozen vegetables and foods), at least don't digest them and don't take them to a "puree" to preserve the fiber.
Step 8: Properly distribute proteins, carbohydrates and fats during the day
More details about the menu will be described below.Now remember some important rules that will help you properly distribute products during the day, so that it is useful to the body and effectively in terms of weight loss.
- The most ideal breakfast option is complex carbohydrates (+ a little protein).Therefore, start getting used to porridge in the morning.
- Lunch also needs complex carbohydrates + protein + some vegetables.In principle, the default option would be a follow -up with meat or salad of fish and vegetables (or boiled vegetables).
- As an ideal dinner, there will be a bird or fish (you can eggs) + vegetables (fresh or cooked).
- Simple rule: From morning to night, you need to reduce the amount of carbohydrates consumed and increase the amount of proteins consumed. That is, at the beginning of the day, the body needs carbohydrates to obtain energy at the end of the day - proteins to regenerate processes that occur at night in the body.
- It is better not to use carbohydrates and fast fruits after 16:00 (or in the afternoon, if you have a non -standard schedule).An exception can be made for green apples.
- Among meals, you must have snacks.There is no strict structure for products, but it is desirable that they include proteins and carbohydrates.
- After dinner, you can have a snack an hour before bed, so as not to feel a sudden hunger attack when you go to bed.The ideal option is kefir or cottage cheese.It is better not to eat foods with a high fat or carbohydrate at night.
Step 9: Increase physical activity
Many health problems arise due to a sedentary lifestyle. The lack of physical activity causes a contraction of bone mass, atrophy and muscle weakness, a decrease in strength and resistance, impaired function of the spine and joints.People who carry a sedentary lifestyle often encounter problems such as osteochondrosis, osteoporosis, radiculitis, hernia, scoliosis and various cardiovascular diseases.Therefore, one of the most important useful habits is regular physical activity. You can start training at home at least 10 to 20 minutes a day.
Step 10: Remove stress and lack of sleep
Sleep plays a huge role in the process of losing weight. Lacking sleep, the stress hormone of cortisol is developing, which decreases fat burning. Studies confirm that with a high level of blood cortisol, people lose weight very slowly or not lose weight.Cortisol not only decreases metabolism, but also causes adipose tissue accumulation, especially in the abdomen.The high level of blood cortisol is also affected by heavy physical activity, psychological stress, caffeine -containing beverages consumption.If you still doubt if it is worth changing the established habits and change to proper nutrition, we remember what problems low nutrition can lead to:
- Diabetes
- Cardiovascular diseases
- Gastrointestinal tract problems
- Weakened immunity and frequent colds
- Hormonal violation and infertility
- Kidney, liver and gallbladder diseases
- Flabby dry skin and hair loss
The transition to the proper nutrition for many seems not only a difficult step, but even with low response. However, if you act gradually step by step, you can rebuild your nutrition, get your body accustom to adequate eating habits and get rid of overweight.
Third Step: Choosing which products you need to eat
Many do not reach proper nutrition immediately, having tried many harmful diets or pills that promise a quick and reliable result.But we warn immediately, there is no magic diet or food supplement that would allow you to lose weight in the shortest possible time and correct the result for a long time. You need to get used to a balanced diet if you want to lose weight forever and maintain health.So if we are talking about nutrition, that is, two large groups of substances:
- Macronutrients are food substances that we need in large quantities (measured in grams).They provide energy to the body. They are proteins, fats and carbohydrates.
- Micronutrients are useful substances we need in smaller quantities (measured in milligrams).They play an important role in food assimilation processes, the implementation of body growth, renewal and development processes. They are vitamins, minerals, biologically active substances.
First of all, let's talk about protein, carbohydrates and fats.
Squirrels
Protein products are a building material for our body.This is an indispensable component that is directly involved in cell recovery and renewal processes.Muscles, internal organs, blood system, immune system, skin, hair, nails - our whole body works in proteins.In addition, proteins participate in metabolic processes and regulate metabolism;Therefore, for weight loss, consumption of protein products is also extremely important.
Where to obtain protein in proper nutrition:
- Lent red meat and lean birds
- White fish (great option for dinner)
- Red fish (for losing weight no more than three times a week)
- Eggs (no more than two gems a day)
- Dairy products: low fat cottage cheese, white yogurt, milk, kefir, fermented
- Cheese (for weight loss of fat cheese no more than 20 to 30 g per day)
- Seafood (Squids, Shrimp)
- Fish canned foods in its own juice (without oil)
- Vegetable protein: mushrooms, lentils, peas, beans, chickpeas
The consumption of fatty meat (pork, fat meat, duck, goose) is better to minimize and, if you want to lose weight, refuse fat meat.It is also better to exclude processed meat from consumption, ie the meat that salted, smoked or canned.But fat varieties of fish should be consumed because they are a source of healthy omega-3 fatty acids.If we talk about the necessary amount of protein, on average, you will need to consume 1-1.5 g of protein for 1 kg in weight.With intense 2-2.5 g protein training for 1 kg weight.
Carbohydrates
What happens to the lack of carbohydrates in the diet? Firstly, you will feel fatigue and bad mood, which will negatively affect performance and life in principle.Secondly, you will feel hungry and want to eat, because it is the carbohydrates that signal our body about saturation.Third, with lack of carbohydrates, the body will use amino acids as fuel and destroy the muscles, which will eventually decrease the weight loss process.Reducing the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates in proper nutrition:
- Grain cereals, that is, porridge (sarracene wheat, oats, pearl barley, barley, corn, etc.)
- Rice is not ground
- Macarons of solid varieties of wheat (for losing weight no more than twice a week, just for lunch)
- Wholemeal bread or rye bread (for weight loss not exceeding 1-2 pieces per day in the morning)
- Potatoes (for losing weight no more than twice a week, just for lunch)
- Vegetables: white cabbage, tomato, cucumber, peppers, leafy salad, broccoli, kale, asparagus, beans, eggplant, zucchini, onion, celery (pumpkin, beetroot, corn and carrot to lose weight no more than three times a week)
- Fruits (for weight loss we use with restrictions: bananas, grapes, dates, Figs, no more than 10% of the daily caloric standard in the morning, ie approximately 150-200 kcal)
For weight loss, it is necessary to reduce the number of fast carbohydrates, not the complexes.If complex carbohydrates give prolonged saturation, simple carbohydrates are quickly absorbed by the blood and very soon you will feel hungry again.At the same time, despite the feeling of hunger, fast carbohydrates eat yet to be processed, and the body already requires the next meal. Simple unused carbohydrates go straight to the construction of adipose tissues.
Fat
Most of the weight is very cautious with fats, although this is a necessary element for normal body activity.Fat normalizes the work of the hormonal and nervous system.With the help of fats, proteins and vitamins absorb and the absorption of beneficial minerals of the intestines is guaranteed.In addition, fats are a source of energy, they saturate well.A person needs plants and animals.Where to get fat in proper nutrition:
- Milk animal fats (don't buy low fat products, 3-5% will be ideal)
- Animal fats made of meat and fish
- Vegetable fats made of nuts and seeds (no more than 10-15 g per day)
- Vegetable fats made of oils, including different types of oils - olive, corn, sesame seeds, pumpkin, soy, cedar, walnut oil, grape seed oil (approximately 1 tablespoon per day)
Regarding animal fats of dairy products - it is not recommended to buy low fat products.If you lose weight, choose 3-5% of fat products, this is ideal for the body to get all useful substances of dairy products.Cream and margarine during weight loss are better to delete.The minimum daily fat intake is 0.5 g by 1 kg of weight.
Micronutrients
Micronutrients are no less important components for our body than proteins, carbohydrates and fats. Lack of vitamins, minerals and biologically active substances leads not only to metabolic disorders (which prevent weight loss) but also the development of serious diseases. Below is a vitamin and mineral table with its useful properties and a description of the products in which they are contained.
Table: Vitamins and minerals for our body
| Micro- Elements |
Where they are contained | What is needed for |
|---|
| Iron | Red meat, liver, kidneys, eggs, walnuts, vegetables, apples, grenades, raisins, figs | To transport oxygen to tissues, metabolism, for the prevention of anemia |
| Calcium | Milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | For bone tissue and strengthening of teeth, for elasticity of muscles and blood vessels |
| Magnesium | broccoli, walnuts, soy, brown rice, oats, spinach, eggs, cocoa | For bone tissue and teeth strengthening, to adjust metabolism, it is especially necessary for those who play sports |
| Potassium | beans, potatoes, salmon, dried fruits, pistacies, spinach, pumpkin | for muscle activity, for the prevention of cardiac and vessels, normalize metabolism |
| Match | milk, dairy, meat, fish, peanuts, cereals, broccoli | To form bone tissue and strengthen the tooth, to improve metabolism, for the growth and restoration of the body |
| Iodine | Cabinet, marine fish, iodado salt, dairy, plums | For the normal functioning of the thyroid gland and the central nervous system |
| Zinc | Meat and offal, fish, eggs, vegetables, pumpkin, sesame and sunflower seeds, wheat bran | For elastic and healthy skin, to cure wounds, for the immune system, it is very important for training |
| Sodium | Salt, soy sauce, cheese, bread | maintain salt balance in the body to avoid seizures, preserve minerals in the blood |
| Selenium | Seafood and fish, meat and offal, eggs, bran, wheat shoots | Protect cells from free radical action for the normal functioning of the thyroid gland for the development of immunity |
| Vitamin A | Pumpkin, battery, carrots, fish oil, meat liver | For good vision, for immunity, for the beauty of the skin and hair |
| Vitamin C. | Kiwi, strawberries, cytre, white cabbage, peppers, rosehihy | For body resistance to infections, protecting the walls from blood vessels against damage, is a strong antioxidant |
| Vitamin B4 | Eggs, liver, wheat shoots, turkey, half, peanuts, dried apricots, raisins, walnuts | For a good memory and cerebral function, for carbohydrate metabolism, to regulate the level of insulin |
| Vitamin B12 | meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important for training), to increase immunity, for the maturation of red blood cells |
| Vitamin D. | Dairy, fish oil, fish liver, caviar, egg yolk | For the development of muscle bones and tone, for the normal functioning of the thyroid gland, to regulate blood pressure and heartbeat |
| Vitamin E. | Sunflower and olive oil, almonds, peanuts, wheat shoots | It is a strong antioxidant, has anti -inflammatory properties, antitrocombocia and vasodilator |
| Omega 3 | mackerel, sardines, salmon, tuna, cod liver, flaxseed, olive oil and sesame oil, walnuts | For the prevention of cardiovascular disease and joint inflammation, to reduce poor cholesterol, to improve vision, skin and hair |
| Fiber | Brania de Oats, cereals, whole bread, fresh vegetables and fruits | to regulate blood sugar levels to improve the gastrointestinal tract, to reduce cholesterol levels |
If you adhere to the principles of proper nutrition, try to eat varied and do not exclude any group of useful products from your menu, we can confidence that you get the required number of microees. So in your body there is a harmonious metabolism.
The fourth stage: we make a menu in the PP
After formulating the basic rules of PP and making a list of weight loss products, you can compile a menu.In fact, you can make a menu, simply relying on the tips described above.But you can familiarize yourself with the options for the menu finished below.
The classic version of the adequate nutrition menu:
- Breakfast: porridge + simple carbohydrates + a small protein
- Snack No. 1
- Lunch: accompanying dish + meat + vegetables (fresh or cooked)
- Snack No. 2
- Dinner: Low Bird -Gato or Fish + Vegetables (fresh or cooked)
- 1 hour before bed: a glass of kefir or 150 g of cottage cheese
Let the monotony of the dishes not be embarrassed, because you can change the contents of breakfast, lunch and dinner at least every day. Proper nutrition is not a temporary diet for a month. This is a restructuring of the energy system and the change of eating habits.In addition, the goal of proper nutrition is not only to reduce overweight but also improve the body as a whole.Do not postpone the questions of a healthy lifestyle for later, start correcting food from tomorrow.