You have probably heard more than once a common expression: "We are what we eat."And that's true.The choice of products directly affects our health.Foods are a source of structural materials for our cells, tissues and organs.Who should think about going to proper nutrition:
- Those who want to lose weight and get rid of overweight.
- Those who decided to start the path of a healthy lifestyle (a healthy lifestyle).
- Those who play sports and want to support themselves in good physical condition.
- 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 rational diet (gastrointestinal problems, cardiovascular disease, etc.)
- Those who want to attach themselves and their family to healthy habits.
First stage: 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 the theoretical material.Even after these simple rules, you can pour extra pounds, clean the food and get used to yourself in reasonable food consumption.Stage separation will help those who have not complied with the principles of proper nutrition before or cannot afford to rebuild their diet.
Step 1: Remove "Food Garbage"
The first step you need to take on the way to proper nutrition is to block SO -called "Food Garbage" from your menu, that is::
- Sugar and sugar containing food
- White pastries and white flour products
- Sausages, sausage products, meat
- Fast food (potatoes potatoes, hamburger, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First, these are low nutrition products that actually have no benefit for the body.Secondly, these are high calorie products that are very quickly deposited in fat.Thirdly, most of these products do not saturate the body, so you will constantly feel hungry and eat an additional percentage of food. Having cleared your diet from this product group, you will already take a huge step towards proper nutrition and weight loss.
Step 2: Except alcoholic beverages
The second step includes the exclusion of another group of native products - alcoholic beverages.We will not talk now about the presence or absence of alcohol damage with reasonable restrictions and even take into account the possible positive properties of red wine. When moving to PP, we recommend that you completely abandon alcohol, at least for the weight loss period.Why is it better to deny alcohol:
- According to studies, alcoholic beverages act on neurons that control appetite, which makes the body feel strong hunger.
- Even a small dose of alcohol often causes a food distribution when, due to loss of control, you begin to "scan" useful and incompetent products in large quantities.
- Alcohol keeps the water, so the next day on the scales you will be really guaranteed to see a "armor", which is very disappointed.
- Alcohol slows down metabolism, so the weight loss processes in your body will be performed at a lower speed.
- Alcohol drinks very often come with snacks and snacks that will add extra calories.
Step 3: To create a drinking mode
Enjoy yourself to drink 1.5-2 liters of water a day (this is about 6-8 glasses of 250 ml). At first it will seem to you that such a quantity of water is not realistic to drink the day, but you can gradually make it 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 activity.
- Drink a glass of water 30-60 minutes before bedtime.
In order not to forget to drink water, put an observation on your phone. There are many convenient mobile applications reminiscent of drinking drinking.Also try to always keep a bottle of water with you (at work and at home).
Step 4: To create 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 either throw the idea of PP or rolling on hard diets.That is why in the first stage of the transition to proper nutrition it is best to establish at least the diet as a whole.The subtleties of the distribution of proteins, carbohydrates and fats will be examined in the next stages.So general nutrition 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 on condition, taking into account the rise at 6:00 and departure at 22:00.If you get up later or earlier, set time to your schedule.The basic base for proper nutrition: Eat every 3 hours in small portions (200-250 g).
Step 5: Tune in to change the lifestyle
If you want to not lose weight alone, but save the result and maintain it during your life, then you have to remember another important principle of proper nutrition. Proper nutrition should become part of your life and not a short -term weight loss stage. Tune in to change food habits forever.Your body will thank you not only with a slim body but also with good health.
Second Stage: The second five simple steps in PP
The second stage is already a closer approach to the selection of products and distributing them during the day.There are also other useful habits that will become your good companions in the process of transition to proper nutrition.With the second stage, you can go a month after the first stage, or you can immediately, as you decided to adhere to the PP.
Step 6: Consume complex carbohydrates
Many losing weight reject carbohydrates because they are supposed to be deposited in fat.However, carbohydrates are an essential component of our diet.They are carbohydrates that give us energy and positively affect our mood.Carbohydrates also give a signal to our body for satiety. Therefore, you cannot exclude carbohydrates from the diet or significantly reduce their number.Therefore, in the context of proper nutrition, it is necessary to prefer complex carbohydrates and not simple.
Step 7: Change the approach to the cooking process
This step includes the application of two points:
- Except the products fried in oil from the menu. They all probably heard about the dangers of fried foods.First, oil -fried products increase cholesterol and cause the development of cardiovascular disease.Second, fried foods are higher calories and fat, so it is the cause of overweight and diabetes.
- Reduce heat treatment of herbal products. In the process of cooking vegetable foods (especially vegetables, fruits, cereals), product fibers are destroyed, that is, our good assistant in the weight loss process.What are the benefits of fibers?It reduces blood glucose levels, saturated and helps to process food for a long time.For example, raw carrots are a complex carbohydrates and a good source of fiber and boiled carrots are a fast carbohydrate that lifts blood sugar and causes hunger.
Therefore, if possible, it is best to prefer a fresh vegetable product without heat treatment.But if you can't do without cooking (for example, in the case of cereals, some vegetables and frozen foods), then at least do not digest and bring them to a "puree" to keep the fibers.
Step 8: Distributes properly protein, carbohydrates and fats during the day
More details on the menu will be described below.Now let's remember some important rules that will help you distribute the products properly during the day so that it is useful to the body and effectively in terms of weight loss.
- The most optimal breakfast option is complex carbohydrates (+ a small protein).Therefore, start getting used to yourself in the morning porridge.
- Lunch also needs complex carbohydrates + protein + a small vegetable.In principle, the standard choice would be a plate of meat or fish and vegetable salad (or vegetables with stew).
- As an ideal dinner, there will be a bird or fish (you can egg) + 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 for energy, at the end of the day - Proteins for Renaissance processes performed at night in the body.
- It is best not to use fast carbohydrates and fruits after 16:00 (or in the afternoon if you have a non -standard program).It can be an exception for green apples.
- Between meals, you should have snacks.There is no rigorous framework for products, but it is desirable to include proteins and carbohydrates.
- After dinner, you can make an hour before bedtime so that you don't feel a sudden hunger attack when you go to bed.The ideal choice is Kefir or Cottage Cheese.It is best 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 the contraction of bone mass, atrophy and muscle weakness, the reduction of endurance and endurance, reduced spinal function and joints.People who drive a sedentary lifestyle often have problems such as osteochondria, osteoporosis, radical, hernia, scoliosis, as well as a series of cardiovascular disease.Therefore, one of the most important useful habits is regular physical activity. You can start home training 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 cortisol stress hormone develops, which slows down fat burning. Studies confirm that with a high level of cortisol in the blood, people lose weight very late or do not lose weight at all.Cortisol not only slows down metabolism, but also causes the accumulation of adipose tissues, especially in the abdomen.High level of cortisol in the blood is also affected by severe physical activity, psychological stress, consumption of drinks containing caffeine.If you still doubt whether it is worth changing the established habits and gone to proper nutrition, then we remind you what problems the malnutrition can lead to:
- Diabetes
- Cardiovascular disease
- Gastrointestinal problems
- Impaired immunity and frequent colds
- Violation and infertility of hormonal background
- Diseases of the kidneys, liver and gallbladder
- Dry skin and hair loss
The transition to proper nutrition for many does not only seem to be a difficult step, but even a poor answer. However, if you are doing gradually, then step by step, you can rebuild your diet, get used to your body in proper food habits and get rid of overweight.
Third Stage: By choosing which products you should eat
Many do not immediately come to the right diet, having tried many harmful diets or tablets that promise a quick and reliable result.But immediately we warn, there is no magic diet or food supplement that will allow you to lose weight as soon as possible and correct the result for a long time. You have to get used to yourself in a balanced diet if you want to lose weight forever and maintain health.So if we are talking about diet, that is, two large groups of substances:
- Macronutrients are foods we need in large quantities (measured in grams).They provide the body with energy. These 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 application of growth processes, renewal and body development. These are vitamins, minerals, biological active substances.
First of all, let's talk about protein, carbohydrates and fats.
Squirrels
Protein products are a structural material for our body.It is an essential ingredient that is directly involved in the recovery and renewal processes of cells.Muscles, internal organs, blood system, immune system, skin, hair, nails - our whole body works in protein.In addition, proteins are involved in metabolic processes and therefore regulate metabolism for weight loss, consumption of protein products is also extremely important.
Where to get the protein in proper nutrition:
- Lens red meat and lean poultry
- White fish (excellent choice for dinner)
- Red fish (for weight loss no more than three times a week)
- Eggs (no more than two yolks a day)
- Dairy products: low -fat cottage cheese, 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 foods in his own juice (no oil)
- Vegetable protein: mushrooms, lentils, peas, beans, chickpeas
Eating oily meat (pork, oily beef, duck, goose) is better for minimization and if you want to lose weight, deny the fat fat at all.It is also best to exclude processed meat from consumption, that is, meat that salted, smoked or canned.But oily varieties of fish should be consumed because they are a source of healthy unsaturated omega-3 fatty acids.If we are talking about the required amount of protein, then on average you should consume 1-1.5 g of protein per 1 kg weight.With intense training of 2-2.5 g protein per 1 kg weight.
Carbohydrate
What about 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.Secondly, you will feel hungry and desire to eat because they are carbohydrates that give our body a signal for satiety.Thirdly, with a lack of carbohydrates, the body will use amino acids as fuel and destroy the muscles, which will eventually slow down the process of weight loss.Reduce the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates in proper nutrition:
- Cereals of cereals, that is, porridge (buckwheat, oatmeal, pearl, barley, millet, etc.)
- Rice is not ground
- The spaghetti of solid wheat varieties (for weight loss no more than twice a week, only at lunch)
- Whole granules or rye bread (for weight loss no more than 1-2 pieces in the day in the morning)
- Potatoes (for weight loss no more than twice a week, only at lunch)
- Vegetables: White cabbage, tomatoes, cucumbers, pepper, leaf salad, broccoli, cauliflower, asparagus, beans, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for weight loss)
- Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, flowers-not over 10% of the daily calorie rule in the morning, ie about 150-200 kcal)
For weight loss, it is necessary to reduce the number of fast carbohydrates, not complex.If the complex carbohydrates give prolonged saturation, then the simple carbohydrates are quickly absorbed into the blood and you will soon feel hungry again.At the same time, despite the feeling of hunger, they are eaten fast carbohydrates have not yet been able to process and the body already requires the next meal. The unprocessed simple carbohydrates go straight to the manufacture of adipose tissues.
Fat
The greater weight it loses are very cautious of 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, protein and vitamins are absorbed and the absorption of beneficial minerals by the intestines is being absorbed.Also, fats are a source of energy, saturated well.A person needs plants and animal fats.Where to get fats in proper nutrition:
- Animal fats from milk (do not buy low fat products, 3-5% will be optimal)
- Animal fats of meat and fish
- Plants fats from fruits and seeds (no more than 10-15 g per day)
- Plants fats from oils, including different types of oils - olive groves, corn, sesame, pumpkin, soy, cedar, walnut oil, grape oil (about 1 tablespoon daily)
As for animal fats from dairy products - it is not recommended to buy low fat products.If you lose weight, choose 3-5% fat products, this is the optimum body for the body to get all the useful substances from dairy products.Cream and margarine during weight loss are best to be ruled out.The minimum daily fat intake is 0.5 g per 1 kg weight.
Micronutrients
Micronutrients are no less important ingredients 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 illnesses. Below is a table of vitamins and minerals with their useful properties and a description of the products in which they are contained.
Table: vitamins and minerals for our body
| Small- Data |
Contained in | What do they need for |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | for the transfer of oxygen to tissues, for metabolism, to prevent anemia |
| Calcium | milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | For bone tissues and tooth enhancement, for elasticity of muscles and blood vessels |
| Magnesium | broccoli, walnuts, soybeans, brown rice, oats, spinach, eggs, cocoa | For bone tissue and tooth reinforcement, to adapt metabolism, it is particularly necessary for those playing sports |
| Potassium | Beans, potatoes, salmon, dried fruits, peanuts, spinach, pumpkin | For muscle activity, to prevent heart and ships, to normalize metabolism |
| Phosphorus | Milk, dairy products, meat, fish, peanuts, cereals, broccoli | To form tissue bone and reinforcement of teeth, to improve metabolism, for the development and restoration of the body |
| Iodine | Sea cabbage, sea fish, iodized salt, dairy products, plums | For the normal function of the thyroid gland and the central nervous system |
| Zinc | Meat and produced, fish, eggs, legumes, pumpkin, sesame seeds and sunflower seeds, wheat bran | For elastic and healthy skin, for wound healing, for the immune system, it is very important for training |
| Sodium | Salt, soy sauce, cheese, bread | To maintain the balance of marine salt in the body, to prevent seizures, to maintain minerals in the blood |
| Selenium | seafood and sea fish, meat and violations, eggs, bran, wheat sprinkle | To protect cells from the action of free radicals, for the normal function of the thyroid gland, for the development of immunity |
| Vitamin A | Pumpkin, battery, carrots, fish oil, beef liver | For good vision, for immunity, for the beauty of skin and hair |
| Vitamin C. | Kiwi, strawberries, cytre, white cabbage, pepper, rose | To resist the body to infections, to protect the walls of blood vessels from lesions, it is a powerful antioxidant |
| Vitamin B4 | Eggs, liver, wheat sprouts, turkey, half, peanuts, dried apricots, 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 strengthen immunity, for ripening red blood cells |
| Vitamin D. | Dairy products, fish oil, fish liver, caviar, egg yolk | For bone and muscle tone development, for normal thyroid function, for regulating blood pressure and heartbeat |
| Vitamin E | Sunflower and olive oil, almonds, peanuts, wheat sprouts | It is a powerful antioxidant, has anti -inflammatory, anti -agonist and vasodilatory properties |
| Omega 3 | mackerel, sardine, salmon, tuna, garden liver, flax, olive oil and sesame oil, nuts | To prevent cardiovascular disease and joint inflammation, to reduce poor cholesterol, to improve vision, skin and hair |
| Fiber | Oat bran, cereals, wholemeal bread, fresh vegetables and fruits | To regulate blood sugar levels to improve the gastrointestinal tract, to lower cholesterol levels |
If you comply with the principles of proper nutrition, try to eat varied and do not exclude groups of useful products from your menu, then we can say with certainty that you have the required number of small seashians. So in your body there is a harmonious metabolism.
The fourth stage: We make a menu in PP
After making the basic rules of PP and made a list of weight loss products, you can proceed to compile a menu.In fact, you can make a menu on your own, just rely on the tips described above.But you can familiarize yourself with the options for the final menu below.
The classic version of the menu with proper nutrition:
- Breakfast: Halaker + simple carbohydrates + small protein
- Snack No 1
- Lunch: Plate dish + meat + vegetables (fresh or cooked)
- Snack No. 2
- Dinner: Low birds or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g cheese cottage cottage
Let the dishes monotony be embarrassed, because you can change the content of the morning, lunch and dinner at least every day. Proper nutrition is not a temporary diet for a month. This is the restructuring of the power system and the change of food habits.In addition, the purpose of proper nutrition is not only to reduce overweight but also to improve the body as a whole.Do not postpone the questions of a healthy lifestyle for later, start correcting food behavior from tomorrow.