You probably heard more than a common expression: "We are what we eat."And that's true.Product selection directly affects our health.Food is a source of building materials for our cells, tissues and organs.Who should think about the transition to the correct nutrition:
- Those who want to lose weight and get rid of excess weight.
- Those who decided to go to the path of a healthy lifestyle (a healthy lifestyle).
- Those who are playing sports and want to support in good physical form.
- Those who want to avoid possible health problems caused by malnutrition.
- To those who already Has health problems caused by malnutrition, and should be followed by a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
- Those who want to attach to their family healthy habits.
First phase: five simple steps for PP
The first phase includes five simple tips to help you make a serious step towards proper diet without much immersion into the theoretical material.Even following these simple rules, you can drop extra pounds, clean food and get used to reasonable food consumption.Disconnecting in phases will help those who did not adhere to the principles of proper diet before or yet they cannot afford a sharply reconstruction of their diet.
1. Step: Remove "Food Trash"
The first step you need to download on the way to the correct diet is the exclusion of so-iscolated "food trash" from your menu, namely:
- Sugar and sugar - Food
- White pastries and white flour products
- Sausages, sausages, meat -fins
- Fast food (potatoes French fries, hamburgers, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First, these are low food products that do not really carry any benefit for the body.Second, these are highly caloric products that are disposed of in fat very quickly.Third, most of these products do not saturate the body, so you will constantly feel hunger and eat an extra food rate. After clearing your diet from this group of products, you will already take a huge step towards proper nutrition and weight loss.
Step 2: Turn off alcoholic beverages
The second step involves the exclusion of the other group of inherent products - alcoholic beverages.We will now not discuss the presence or absence of harm to alcohol with reasonable restrictions, and even consider possible positive properties of red wine. When switching to PP, we recommend that you completely leave alcohol, at least for the weight loss period.Why it is better to reject alcohol:
- According to studies, alcoholic beverages act on neurons that control their appetite, which makes the body feel strong hunger.
- Even a small dose of alcohol often causes the intersection of food when, due to loss of control, you start "sweep" useful and incompetent products in large quantities.
- Alcohol keeps water, so the next day on scales will actually be guaranteed to see "armor", which is very demotivated.
- Alcohol slows down the metabolism, so the losses of weight loss in your body will take place less than.
- Alcoholic beverages often come with snacks and snacks to add additional calories.
Step 3: To establish a drinking mode
Enjoy yourself to drink 1.5-2 liters of water a day (this is about 6-8 60 ml glasses). Initially, you will seem like such a quantity of water unrealistic to drink a day, but you can gradually make a useful habit.
- Drink one glass of water after waking up.
- Drink one glass of water before eating (for 20-30 minutes).
- Drink one glass of water before and after physical effort.
- Drink one glass of water for 30-60 minutes before bed.
Not to forget to drink water, put a note on your phone. There are a lot of suitable mobile applications that reminds of drinking mode.Try always 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 hardest, but also most important at the same time.At this stage, many stumble and or throwing the idea of PP or roll over into a difficult child.That is why in the first phase of transition into a proper nutrition, it is better to establish at least a diet as a whole.The subtleties of the distribution of protein, carbohydrates and fats will be considered the following phases.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)
- Simple snacks 1 hour before bed: kefir, cottage (21:00)
Time indicated parole, taking into account the increase at 6:00, and go to bed at 10:00.If you get up later or before, then adjust the time in the schedule.The main basis for proper nutrition: Eat every 3 hours in small portions (200-250 g).
Step 5: Setup to change your lifestyle
If you only want to lose weight, but save the result and maintain it during your life, then you need to remember another important principle of proper nutrition. Proper nutrition should become part of your life, not a short stage for weight loss. Set to change food habits forever.Your body will thank you not only a slim body, but also good health.
Second phase: other five simple steps for PP
The second phase already implies a thoughtful approach to the selection of products and their distribution during the day.Also, other useful habits are added here that will become your good companions in the process of transition to proper diet.Until the second phase, you can go for a month after the first phase or you can immediately, as you decide to follow the PP.
Step 6: Consume complex carbohydrates
Many weight loss refuse carbohydrates because they are allegedly deposited in fat.However, carbohydrates are the necessary component of our diet.These are carbohydrates that give us energy and positively affects our mood.Carbohydrates also give a signal to our saturation body. Therefore, in no case you can exclude coals from a diet or greatly reduce their number.Therefore, in the correct diet, it is necessary to give an advantage to complex carbohydrates, not simply.
Step 7: Change access to the cooking process
This step includes the implementation of two points:
- Disconnect the products fried in oil from the menu. They are all likely to hear about the dangers of fried food.First, the produce fried in oil increases cholesterol and provoke the development of cardiovascular diseases.Second, fried food is more calories and fatty, so it is the cause of excess weight and diabetes.
- Reduce thermal processing of herbal products. In the process of cooking herbal food (especially vegetables, fruits, cereals), the fibers of the product was destroyed, namely, our good assistant in the loss of weight is.What are the benefits of fiber?It lowers blood glucose levels, saturated and helps food processing for a long time.For example, raw carrots are complex carbon hydrate and a good fiber source, and cooked carrots is a fast carbohydrate that raises blood sugar and causes hunger.
Therefore, if possible, it is better to give advantage to fresh vegetables without heat treatment.But if you can't without cooking (for example, in the case of cereals, little vegetables and frozen foods), then at least don't digest them and don't bring them into "puree" to preserve fibers.
Step 8: Distribute proteins, carbohydrates and fats properly
More details on the menu will be described below.Now remember a few important rules to help you properly distribute products during the day so that it is useful for the body and effective in terms of loss of weight.
- The most optimal breakfast option are complex carbohydrates (+ small protein).So start getting used to the morning porridge.
- Lunch also requires complex carbohydrates + protein + a little vegetable.In principle, the standard option would be an attachment with meat or fish and vegetables (or stewed vegetables).
- As an ideal dinner, there will be a bird or fish (you can egg) + vegetables (fresh or boiled).
- Simply rule: From morning to evening you need to reduce the amount of carbohydrates consumed and increase the amount of protein spent. It is, in the beginning of the day, the body needs carbohydrates for energy, at the end of the day - proteins for regenerating processes that take place at night in the body.
- It is better not to use fast carbohydrates and fruits after 16:00 (or afternoon if you have a misunderstanding schedule).The exception can be made for green apples.
- Between meals, you should have snacks.There is no strict framework for products, but it is desirable to include proteins and carbohydrates.
- After dinner, you can make a bite for an hour before bed so that you don't feel a sudden attack of hunger when you go to bed.The ideal option is a kefir or cottage.It is better not to eat food with a high fat content or carbohydrate at night.
Step 9: Increase physical activity
Many health problems arise due to the seating lifestyle. Lack of physical activity causes the contraction of bone mass, atrophy and muscle weakness, reduction of strength and endurance, damaged spine and joint functions.People who lead a sitting lifestyle very often encounter problems such as osteochondrose, osteoporosis, radiculitis, hernia, scoliosis, as well as more cardiovascular diseases.Therefore, one of the most beneficial habits is regular physical activity. You can start training at home at least 10-20 minutes a day.
Step 10: Remove stress and lack of sleep
Sleep plays a huge role in the weight loss process. With a lack of sleep, the hormone stress of cortisol is developing, which slows down the ignition of fat. Studies confirm that with a high level of cortisol in the blood, people lose weight very slowly or do not lose weight.Cortisol does not only slow down metabolism, but also causes the accumulation of fatty tissues, especially in the abdomen.A high level of cortisol in the blood also affects severe physical activity, psychological stress, drink spending containing caffeine.If you still doubt whether it is worth changing established habits and switching to proper nutrition, then we remind you which problems of bad nutrition can lead to:
- Diabetes
- Cardiovascular diseases
- Gastrointestinal tract problems
- Impaired immunity and frequent colds
- Hormonal background breach and infertility
- Kidney diseases, liver and bile bladder
- Dry flabby skin and hair loss
The transition to the correct nutrition for many seems not only a difficult step, but even miserable - Response. However, if you do gradually, then by step by step you can renew your diet, get used to your body into proper food habits and get rid of excess weight.
Third Phase: Selecting the products you need to eat
Many do not come into proper nutrition immediately, trying a lot of harmful diets or pills that promise a quick and reliable result.But we immediately warn, there is no magic diet or a dietary supplement that would allow you to lose weight in the shortest possible time and solve the result. You have to get used to a balanced diet, if you want to lose weight forever and maintain health.So if we talk about a diet, ie two large groups of substances:
- Macronutrients are food for food they need in large quantities (measured in grams).They provide the body with energy. These are proteins, fats and carbohydrates.
- Micronutrients are useful substances that we need in smaller quantities (measured in milligrams).They play an important role in food assimilation processes, implementing the growth, renewal and development process. These are vitamins, minerals, biologically active substances.
First of all, let's talk about proteins, carbohydrates and fats.
Squirrel
Protein products are construction materials for our body.This is a necessary component that is directly involved in the processes of recovery and renovation of cells.Muscles, interior bodies, blood system, immune system, leather, hair, nails - our entire body works on proteins.In addition, proteins participate in metabolic processes and regulate metabolism, therefore, for weight loss, protein spending is also extremely important.
Where to get protein on the appropriate nutrition:
- Lenten Red meat and thin poultry
- White Fish (Great Dinner Option)
- Red fish (for weight loss no more than three times per week)
- Eggs (not more than two egg yolks a day)
- Dairy products: Low -Fat Cottage, White yogurt, Milk, Kefir, Fermented
- Cheeses (for weight loss of fat cheeses no more than 20-30 G per day)
- Seafood (squid, shrimp)
- Fish canned food in one's own juice (no oil)
- Herbal protein: mushrooms, lying, peas, beans, chickpeas
Fatty consumption (pork, greasy beef, duck, goose) is better to minimize, and if you want to lose weight, abolish greasy meat.It is better to turn out processed meat from spending, ie meat that sent, smoked or preserved.But the fatty varieties of fish must be consumed, because the source of healthy unsaturated omega-3 fatty acids are.If we are talking about the required amount of protein, then on average you need to consume 1-1.5 g of protein on 1 kg weight.With intensive training 2-2.5 g of protein on 1 kg weight.
Carbohydrates
What happens to the lack of carbohydrates in a diet? You will first feel tired and bad mood, which will negatively affect performance and life in principle.Second, you will feel smoother and a desire for eating, because they are carbohydrates that give a signal to our saturation body.Third, with the lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which ultimately slow down the weight loss process.Reduction of muscle number = Deterioration of body quality + slow metabolism.Where to get carbohydrates on the appropriate nutrition:
- Grain cereals, I.E.Kasha (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not ground
- Macaroni of solid wheat varieties (for weight loss no more than twice a week, only on lunch)
- Whole grain or rye bread (for weight loss no more than 1-2 pieces per day)
- Potatoes (for weight loss not more than twice a week, only on lunch)
- Vegetables: White cabbage, tomato, cucumbers, broccoli, cauliflower, broccoli, patch beans, eggplant, zucchini, onion, corn and weight loss not more than three times a week)
- Fruit (for weight loss We use with restrictions: bananas, grapes, dates, figs, persimmon-no more than 10% daily calorie norm in the morning, I.E. approximately 150-200 kcal)
For weight loss, it is necessary to reduce the number of fast carbohydrates, not complex.If the complex carbohydrates give an extended saturated saturated, then the blood is quickly absorbed in the blood, and you will feel hunger very soon.At the same time, despite the feeling of hunger, eat fast carbohydrates have not yet been processed, and the body already requires the next meal. Untreated simple carbohydrates go straight to build adipose tissue.
Grease
Most weight losses are very careful fat, although this is a necessary element for normal body activity.Fat normalizes the work of hormonal and nervous systems.With the help of fats, protein and vitamin is absorbed, and the absorption of useful minerals from the intestines is ensured.Also, fat is a source of energy, they are well enough.A person needs both plant and animal fats.Where to get fat at the appropriate diet:
- Animal fats from milk (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 (not more than 10-15 g a day)
- Herbal fats made of oil, including different types - olives, corn, sesame seeds, pumpkins, soybeans, cedar, walnut oil, grape seed oil (approximately 1 tablespoons per day)
Regarding animal fats from dairy products - not recommended to buy low products.If you lose weight, choose 3-5% of thick products, this is optimal for the body to obtain all useful substances from dairy products.Cream and margarine during weight loss is better excluded.The minimum daily fat intake is 0.5 g per kilogram of weight.
Micronutrients
Micronutrients are no less important components for our body of protein, carbohydrates and fats. The lack of vitamins, minerals and biologically active substances lead only to metabolic disorders (which prevents weight loss), but also the development of serious diseases. Below is the table of vitamins and minerals with their useful properties and description of the products in which they are contained.
Table: Vitamins and minerals for our body
| Micro- Elements |
Where they contain | What is needed for |
|---|
| Iron | Red meat, liver, kidneys, eggs, walnuts, legumes, apples, grenades, raisins, figs | To transport oxygen to tissues, for metabolism for anemia prevention |
| Calcium | milk, cottage, cheeses, yogurt, sour cream, kefir, soybean, spinach, cabbage | For bone tissue and tooth strengthening, for the elasticity of muscles and blood vessels |
| Magnesium | Broccoli, walnuts, soy, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and tooth strengthening, to adjust metabolism, is especially necessary for those who deal with sports |
| Potassium | Beans, potatoes, salmon, dried fruit, pistachio, spinach, pumpkin | for muscle activity, for the prevention of the heart and vessel, normalization of metabolism |
| Phosphorus | Milk, dairy, meat, fish, peanuts, cereals, broccoli | In order to form bone tissue and tooth strengthening, to improve metabolism for body growth and renewal |
| Iodine | Sea cabbage, sea fish, yodzed salt, dairy products, barrels | For the normal functioning of the thyroid gland and the central nervous system |
| Zinc | Meat and off, fish, eggs, legumes, pumpkins, sesame and sunflower seeds, wheat bran | For elastic and healthy skin, for healing wounds, for the immune system, is very important for training |
| Sodium | Salt, soy sauce, cheese, bread | To maintain water balance in the body, in order to prevent seizures, to preserve blood minerals |
| Selenium | Seafood and sea fish, meat and off, eggs, match, wheat sprouts | For cell protection from the action of free radicals, for the normal functioning of the thyroid gland, for the development of immunity |
| Vitamin A | Pumpkin, battery, carrot, fish oil, beef library | For good vision, for immunity, for the beauty of the skin and hair |
| Vitamin C. | Kiwi, Strawberry, Ciyt, White cabbage, Paprika, Rupoping | For body resistance to infections, protect the walls of blood vessels from damage, is a strong antioxidant |
| Vitamin B4 | Eggs, liver, wheat germs, turkey, halves, peanuts, dried apricots, raisins, walnuts | For good memory and brain, for carbohydrate metabolism, for regulating insulin levels |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important to training), to improve immunity, for the maturation of red blood cells |
| Vitamin D. | Dairy products, Fish oil, Fish liver, caviar, yolks | for the development of bones and muscle tons, for the normal functioning of the thyroid gland, to regulate blood pressure and heartbeat |
| Vitamin e | Sunflower and olive oil, almonds, peanuts, wheat wedges | It is a powerful antioxidant, has antitr chocial and vasolishing properties |
| Omega 3 | Mackerel, sardine, salmon, tuna, liver cot, flax seeds, olives and sesame oil, walnuts | To prevent cardiovascular diseases and joint inflammation, to reduce bad cholesterol, to improve vision, leather and hair |
| Fiber | OAT Bran, cereals, whole bread grain, 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 diet, try to eat variety and do not turn off any groups of useful products from your menu, and then we can confidently say that you receive the required number of microelements. So there is a harmonious metabolism in your body.
Fourth phase: We make me on PP
Once we formed the basic Rules of PP and made a list of weight loss products, you can continue to compile menus.In fact, you can make a menu yourself, simply relying on the above tips.But you can introduce yourself to the options for the finished menu below.
Classic menu version on proper diet:
- Breakfast: porridge + simple carbohydrates + small protein
- Snack no.1
- Lunch: Annex + meat + vegetables (fresh or cooked)
- Snack no.2
- Dinner: Low -fat birds or fish + vegetables (fresh or cooked)
- 1 hour before bed: a cup kefir or 150 g cottage
Let the monotony of dishes are uncomfortable because you can change the contents of breakfast, lunch and dinner at least every day. Proper nutrition is not a temporary diet per month. This is the restructuring of the electricity system and changes in the habits of food.Moreover, the purpose of the appropriate diet is not just a reduction in excess weight, but also to improve the body as a whole.Don't delay the questions of a healthy lifestyle for later, start correcting food behavior from tomorrow.