I have probably heard a common expression more than once: "We are what we eat."And this is true.The choice of products directly affects our health.Food is a source of construction materials for our cells, tissues and organs.Who should think of the transition to adequate nutrition:
- Those who want to lose weight and get rid of excess weight.
- Those who decided to embark on the path of a healthy lifestyle (healthy lifestyle).
- Those who practice sports and want to stay physical.
- Those who want to avoid possible health problems caused by malnutrition.
- To those who already It has health problems caused by malnutrition, and must follow a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
- Those who wish to join themselves and their family to healthy habits.
First stage: five simple steps for PP
The first stage includes five simple tips that will help him take a serious step towards adequate nutrition without much immersion in the theoretical material.Even following these simple rules, additional pounds may fall, clean the food and get used to reasonable food consumption.The separation in stages will help those who have not adhered to the principles of adequate nutrition before or cannot afford to rebuild their diet.
Step 1: Remove the "food garbage"
The first step to take on the way to adequate nutrition is to exclude the "food garbage" called from your menu, namely:
- Foods containing sugar and sugar
- White cakes and white flour products
- Sausage, sausage products, meat meat
- Fast food (fries potatoes, hamburgers, fried potatoes, snacks, etc.)
- Sweet, soft drinks and lemonade
- Mayonnaise, tomato sauce sauce and antinatural sauces
First, these are low food products that do not really have any benefit to the body.Second, these are high -calorie products that are deposited very quickly in fat.Third, most of these products do not saturate the body, so you will constantly feel hungry and eat an additional food rate. Having eliminated your diet from this product group, it will already take a great step towards adequate nutrition and weight loss.
Step 2: Exclude alcoholic beverages
The second step implies the exclusion of another group of inherent products: alcoholic beverages.We will not talk about the presence or absence of alcohol damage with reasonable restrictions, and even take into account the possible positive properties of red wine. When changing to PP, we recommend that you abandon alcohol completely, at least for the period of weight loss.Why is it better to reject alcohol?
- According to studies, alcoholic beverages act on the neurons that control the appetite, which makes the body feel strong.
- Even a small dose of alcohol often causes a decomposition of food when, due to the loss of control, it begins to "sweep" useful and incompetent products in large quantities.
- Alcohol retains the water, so the next day in the balance it will be guaranteed that it will see an "armor", which is very demotivated.
- Alcohol slows metabolism, so the processes of losing weight in your body will take place at a lower speed.
- Alcoholic beverages often come with snacks and snacks that will add additional calories.
Step 3: Establish consumption mode
Have fun to drink 1.5-2 liters of water per day (there are about 6-8 vessels of 250 ml). At first it will seem that such a amount of water is not realistic to drink per day, but you can gradually make it its useful habit.
- Drink a glass of water after waking up.
- Drink a glass of water before eating (in 20-30 minutes).
- Drink a glass of water before and after physical effort.
- Drink a glass of water 30-60 minutes before bedtime.
Not to forget to drink water, comment to your phone. There are many convenient mobile applications that remember the mode of alcohol consumption.Also try always maintain a bottle of water (at work and at home).
Step 4: 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 rod to hard diets.That is why in the first stage of the transition to adequate nutrition it is better to establish at least the diet as a whole.The subtleties of the distribution of protein, carbohydrates and fats will be considered in the next stages.So, the general diet will look 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 bedtime: kefir, cottage cheese (21:00)
The time is indicated conditionally, taking into account the increase at 6:00 and the game to sleep at 22:00.If you get up later or before, adjust the time to your schedule.The main base for adequate nutrition: eat every 3 hours in small portions (200-250 g).
Step 5: Tune in to change the lifestyle
If you want not only to lose weight, but keep the result and keep it during your life, then you must remember another important principle of adequate nutrition. Proper nutrition must become part of your life, and not in a short -term stage for weight loss. Tune in to change food habits forever.Your body will thank you not only with a thin body, but also with good health.
Second stage: the second five simple steps to PP
The second stage already implies a more reflective approach to choice of products and their distribution during the day.In addition, other useful habits are added here that will become their good companions in the process of changing to adequate nutrition.In the second stage, you can go a month after the first stage, or you can immediately, since it decided to adhere to the PP.
Step 6: Consume complex carbohydrates
Many weight loss reject carbohydrates because they are supposedly deposited in fat.However, carbohydrates are an indispensable component of our diet.It is carbohydrates that give us energy and positively affect our mood.Carbohydrates also give a signal to our body about saturation. Therefore, in no case, can carbohydrates from the diet exclude or reduce its number to a large extent?Therefore, within the framework of adequate nutrition, it is necessary to prefer complex carbohydrates, and not simple.
Step 7: Change the cooking process approach
This step implies the implementation of two points:
- Exclude fried products in menu oil. They probably listened to the dangers of fried foods.First, fried products in oil increase cholesterol and cause the development of cardiovascular diseases.Second, fried foods are richer in calories and fats, therefore, it is the cause of excess weight and diabetes.
- Reduce the heat treatment of plant products. In the process of cooking plant foods (in particular vegetables, fruits, cereals), the product fiber is destroyed, namely, it is our good assistant in the process of losing weight.What are the benefits of fiber?Reduce blood glucose levels, saturate and help in food processing for a long time.For example, raw carrots are a complex carbohydrate and a good fiber source, and boiled carrots are a rapid carbohydrate that lifts blood sugar and causes hunger.
Therefore, if possible, it is better to give preference to a fresh plant product without heat treatment.But if you can't do it without cooking (for example, in the case of cereals, some frozen vegetables and foods), at least do not digest them and do not take them to a "puree" to preserve the fiber.
Step 8: Distribute correctly protein, carbohydrates and fats during the day
More details about the menu will be described below.Now remember some important rules that will help you correctly distribute the products during the day to be useful for the body and effectively in terms of losing weight.
- The most optimal breakfast option is complex carbohydrates (+ a little protein).Therefore, begin to get used to the morning pimples.
- Lunch also needs complex carbohydrates + protein + some vegetables.In principle, the standard option would be a garnish with meat or fish salad (or stewed vegetables).
- As an ideal dinner, there will be a bird or fish (can eggs) + vegetables (fresh or cooked).
- Simple rule: from morning to night, you must reduce the amount of carbohydrates consumed and increase the amount of protein consumed. That is, at the beginning of the day, the body needs carbohydrates for energy, at the end of the day, proteins for the regeneration processes that take place at night in the body.
- It is better not to use fast carbohydrates and fruits after 4:00 p.m. (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 frame for products, but it is desirable that they include proteins and carbohydrates.
- After dinner, you can make a snack one hour before bedtime, so as not to feel a sudden attack of hunger when you go to bed.The ideal option is kefir or cottage cheese.It is better not to eat foods with a high content of fat or carbohydrates 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, the deteriorated function of the column and joints.People who lead a sedentary lifestyle often find problems such as osteochondrosis, osteoporosis, radiculitis, hernia, scoliosis, as well as a series of cardiovascular diseases.Therefore, one of the most important useful habits is regular physical activity. You can start training at least 10-20 minutes a day.
Step 10: Eliminate stress and lack of sleep
The dream plays a very important role in the process of losing weight. With a lack of sleep, the cortisol stress hormone is developing, which slows the burning of fat. Studies confirm that with a high level of cortisol in the blood, people lose weight very slowly or do not lose weight at all.Cortisol not only slows metabolism, but also causes the accumulation of adipose tissues, especially in the abdomen.The high level of cortisol in the blood is also affected by great physical activity, psychological stress, drinks consumption containing caffeine.If it still doubts if it is worth changing the established habits and changing to adequate nutrition, then we remind you what problems poor nutrition can conduct:
- Diabetes
- Cardiovascular diseases
- Gastrointestinal tract problems
- Weakened immunity and frequent colds
- Hormonal background and infertility violation
- Kidneys, liver and gallbladder diseases
- Dry skin and hair loss
The transition to adequate nutrition for many seems not only a difficult step, but even a bad response. However, if he acts gradually, he can then reconstruct his nutrition, accustom his body to adequate eating habits and get rid of excess weight.
Third stage: Choose what products you need to eat
Many do not come to adequate nutrition immediately, having tried many harmful diets or tablets that promise a quick and reliable result.But we immediately notice, there is no magic diet or a food supplement that allows it to lose weight in the shortest possible time and fix the result for a long time. You must get used to a balanced diet, if you want to lose weight forever and keep your 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 (measures in grams).They provide energy to the body. These are proteins, fats and carbohydrates.
- Micronutrients are useful substances that we need in smaller quantities (measurements in milligrams).They play an important role in food assimilation processes, the implementation of growth, renewal and development processes of the body. These are vitamins, minerals, biologically active substances.
First, let's talk about protein, carbohydrates and fats.
Squirrels
Protein products are a construction material for our body.This is an indispensable component that is directly involved in the recovery and renewal processes of cells.Muscles, internal organs, blood system, immune system, skin, hair, nails: our entire body works in proteins.In addition, proteins participate in metabolic processes and regulate metabolism, therefore, for weight loss, protein products is also extremely important.
Where to obtain protein in adequate nutrition:
- Lenten red meat and length poultry
- White fish (excellent option for dinner)
- Red fish (for losing weight no more than three times a week)
- Eggs (no more than two yolks per day)
- Dairy products: low fat cottage cheese, white yogurt, milk, kefir, fermented
- Cheeses (for the weight loss of fat cheeses of no more than 20-30 g per day)
- Seafood (squid, shrimp)
- Canned foods in your own juice (without oil)
- Vegetable protein: mushrooms, lentils, peas, beans, chickpeas
The consumption of fatty meat (pork, fatty meat, duck, goose) is better to minimize, and if you want to lose weight, reject fat.It is also better to exclude the processed meat from consumption, that is, the flesh that came out, smoked or canned.But the fatty varieties of fish should be consumed, because they are a source of omega-3 unsaturated fatty acids.If we talk about the required amount of protein, then, on average, you need to consume 1-1.5 g of protein by 1 kg of weight.With intense training 2-2.5 g of protein by 1 kg of weight.
Carbohydrates
What happens with the lack of carbohydrates in the diet? First, you will feel fatigue and bad mood, which will negatively affect both performance and life in principle.Second, you will feel hungry and desire to eat, because it is carbohydrates that give our body a signal about saturation.Third, with a lack of carbohydrates, the body will use amino acids as fuel and destroy the muscles, which will finally slow the process of losing weight.Reduction of the number of muscles = deterioration of body quality + slow metabolism.Where to obtain carbohydrates in adequate nutrition:
- Grain cereals, that is, porridge (sarracene wheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not gray
- Macarons of solid wheat varieties (for losing weight no more than twice a week, only at lunch)
- Integral grain or rye bread (to lose weight of no more than 1-2 pieces per day in the morning)
- Potatoes (for losing weight no more than twice a week, only at lunch)
- Vegetables: White cabbage, tomatoes, cucumbers, pepper, leaf salad, broccoli, cauliflower, asparagus, patch beans, eggplants, zucchini, onion, celery (pumpkin, beet, corn and carrots to lose weight no more than three times a week)
- Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, kqui-no more than 10% of the daily calorie standard in the morning, that is, approximately 150-200 kcal)
For weight loss, it is necessary to reduce the amount of rapid, not complex carbohydrates.If complex carbohydrates give prolonged saturation, then simple carbohydrates are rapidly absorbed in the blood, and will soon feel hunger again.At the same time, despite the feeling of hunger, the carbohydrates that ate have not yet managed to be processed, and the body already requires the next meal. Simple unprocessed carbohydrates go directly to the construction of adipose tissues.
Fat
Most of the weight are very cautious of the fats, although this is a necessary element for the normal activity of the body.Fat normalizes the work of the hormonal and nervous system.With the help of fats, the absorption of proteins and vitamins occurs 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 vegetable and animal fats.Where to get fat in adequate nutrition:
- Animal milk fats (do not buy low fat products, 3-5% will be optimal)
- 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, nut oil, grape seed oil (approximately 1 tablespoon daily)
With respect to animal fats of dairy products, it is not recommended to buy low fat products.If you lose weight, choose 3-5%fat products, this is optimal for the body to obtain all useful substances from dairy products.Cream and margarine during weight loss is better to exclude.The minimum daily fat intake is 0.5 g per 1 kg of weight.
Micronutrients
Micronutrients are not less important components for our body than proteins, carbohydrates and fats. The lack of vitamins, minerals and biologically active substances leads not only to metabolic disorders (which prevent weight loss), but also to the development of serious diseases. Below is a table of vitamins and minerals with its useful properties and a description of the products in which they are contained.
Table: vitamins and minerals for our body
| Micro- Items |
Where they are contained | What are needed to |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | to transport oxygen to tissues, for metabolism, for the prevention of anemia |
| Calcium | milk, cottage cheese, yogurt, sour cream, kefir, soybeans, spinach, cabbage | For bone tissue and the strengthening of teeth, for the elasticity of the blood vessels and vessels |
| Magnesium | broccoli, nuts, soybean, comprehensive rice, oats, spinach, eggs, cocoa | For bone tissue and strengthening of teeth, to adjust metabolism, it is especially necessary for those who practice sports |
| Potassium | Bean, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin | For muscle activity, for heart prevention and vessels, to normalize metabolism |
| Phosphorus | milk, dairy products, meat, fish, peanuts, cereals, broccoli | To form bone tissue and tooth strengthening, to improve metabolism, for the growth and restoration of the body |
| Iodine | Marine cabbage, marine fish, iodized salt, dairy products, raisins | For the normal operation of the thyroid gland and the central nervous system |
| Zinc | Meat and spoils, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, wheat bran | For elastic and healthy skin, for healing wounds, for the immune system, it is very important for training |
| Sodium | Salt, soy sauce, cheese, bread | To maintain the balance of salt from water in the body, to prevent seizures, preserve minerals in the blood |
| Selenium | Seafood and sea fish, meat and spoils, eggs, bran, wheat shoots | To protect the cells from the action of free radicals, for the normal functioning of the thyroid gland, for the development of immunity |
| Vitamin a | Pumpkin, drums, carrots, fish oil, meat liver | For good vision, for immunity, for the beauty of skin and hair |
| Vitamin C. | Kiwi, Strawberries, Cytre, White cabbage, pepper, pink | For body resistance to infections, to protect the walls of the blood vessels of the damage, it is a strong antioxidant |
| Vitamin B4 | Eggs, liver, wheat sprouts, turkey, half of half, peanuts, dry apricot, raisins, nuts | For good memory and brain function, for carbohydrate metabolism, to regulate insulin level |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important for training), to improve immunity, for the maturation of red blood cells |
| Vitamin D. | Dairy products, fish oil, fish liver, caviar, egg yolk | For the development of bones and muscle tone, for the normal functioning of the thyroid gland, to regulate blood pressure and heartbeat |
| Vitamin e | Sunflower and olive oil, almonds, peanuts, wheat sprouts | It is a strong antioxidant, has anti -inflammatory, antithrombies and vasodilant properties |
| Omega 3 | Sardine, sardine, salmon, tuna, cod liver, flaxseed seed, olive and sesame oil, nuts | For the prevention of cardiovascular diseases and joint inflammation, to reduce poor cholesterol, to improve vision, skin and hair |
| Fiber | Oat bran, cereals, whole wheat bread, fresh vegetables and fruits | To regulate blood sugar levels to improve gastrointestinal tract, to reduce cholesterol levels |
If you adhere to the principles of adequate nutrition, try to eat varied and do not exclude any useful products group of your menu, then we can say with confidence that you get the required number of microelements. 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 the PP and making a list of weight loss products, you can proceed to compile a menu.In fact, you can make a menu yourself, simply depending on the advice described above.But you can familiarize yourself with the options for the menu finished below.
The classic version of the adequate nutrition menu:
- Breakfast: Gachas + Simple Carbohydrates + A Little Protein
- Bocadillo No. 1
- Lunch: garnish + meat + vegetables (fresh or cooked)
- Snack No. 2
- Dinner: low bird or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g of cottage cheese
Let the monotony of the dishes are not ashamed, because the content of breakfast, lunch and dinner can change at least every day. Proper nutrition is not a temporary diet for a month. This is a restructuring of the energy system and changing eating habits.In addition, the purpose of adequate nutrition is not only to reduce excess weight, but also improve the body as a whole.Do not postpone the questions in a healthy lifestyle for later, begin to correct tomorrow's food behavior.