You may have heard more than once a common expression: "We are what we eat."And that's true.The choice of products directly affects our health.Food is a source of building materials for our cells, tissues and organs.Who should consider the transition to proper nutrition:
- Those who want to lose weight and get rid of excess weight.
- Those who decided to start the path of a healthy lifestyle (a healthy lifestyle).
- Those who exercise and want to endure themselves in good physical shape.
- Those who want to avoid possible health problems caused by malnutrition.
- To 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 attach themselves and their family to healthy habits.
Stage First: Five simple steps to 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 by following these simple rules, you can drop extra pounds, clean your food and get used to reasonable food consumption.Separation into stages will help those who have not adhered to the principles of proper nutrition before or still cannot afford to recover their diet sharply.
Step 1: Remove “garbage with food”
The first step you need to take on the way to proper nutrition is to exclude SO "garbage for food" from your menu, namely:
- Sugar and sugar containing food
- White pastries and white flour products
- Sausage, sausage products, meat
- Fast food (fried potatoes, hamburgers, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First, these are low food products that are not really beneficial for the body.Second, 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 constantly feel hungry and eat extra food. After clearing your diet from this group of products, you will now take a huge step towards proper nutrition and weight loss.
Step 2: Turn off alcoholic beverages
The second step involves the exclusion of another group of inherent products - alcoholic beverages.Now we will not talk about the presence or lack of harm to alcohol with reasonable restrictions and even take into account the possible positive properties of red wine. When you move to PP, we recommend that you completely abandon alcohol, at least for the period of weight loss.Why it's better to quit alcohol:
- According to studies, alcoholic beverages act on neurons that control appetite, which causes the body to feel intense hunger.
- Even a small dose of alcohol often provokes food collapse when, due to loss of control, you begin to "go" useful and incompetent products in large quantities.
- Alcohol retains the water, so the next day on the scales will actually be guaranteed that you will see "armor", which is very demotivated.
- Alcohol slows down metabolism, so the processes of weight loss in your body will be done at a shorter rate.
- Alcoholic beverages are often available with snacks and snacks that will add extra calories.
Step 3: To establish a drink mode
Enjoy drinking 1.5-2 liters of water a day (it's about 6-8 glasses of 250 ml). At first, it will seem that such a amount of water is unrealistic to drink a day, but you can gradually do it in your useful habit.
- Drink a glass of water after waking up.
- Drink one glass of water before eating (after 20-30 minutes).
- Drink a glass of water before and after exercise.
- Drink one glass of water 30-60 minutes before bedtime.
To remember to drink water, place a note to your phone. There are many convenient mobile applications that remind you of drinking mode.Also, 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 either throw the idea of PP, or roll in hard diets.Therefore, in the first stage of the transition to proper nutrition, it is better to establish at least the diet as a whole.The interpretations of the distribution of proteins, carbohydrates and fats will be discussed in the next stages.So the overall diet will look like this:
- Full breakfast (7:00)
- Breakfast No. 1 (10:00)
- Lunch (13:00)
- Breakfast No. 2 (16:00)
- Dinner (19:00)
- Easy breakfast 1 hour before bedtime: kefir, cottage cheese (21:00)
The time is conditionally indicated, taking into account the rise at 6:00 and the departure to sleep at 10:00 pm.If you become later or earlier, then adjust the time to your schedule.The main basis for proper nutrition: Eat every 3 hours in small portions (200-250 g).
Step 5: Set up for lifestyle change
If you want not only to lose weight but to maintain the result and maintain it during your life, then you should remember another important principle of proper nutrition. Proper nutrition should become part of your life, not a short -term weight loss stage. Set up to change your eating habits forever.Your body will thank you not only with a slender body, but also for good health.
Stage Second: The second five simple steps to PP
The second stage already implies a more meaningful approach to the choice of products and their distribution during the day.Other useful habits are also added here that will become your good companions in the process of switching to proper nutrition.By the second stage you can go a month after the first stage or you can immediately, as you decided to stick to PP.
Step 6: Consume complex carbohydrates
Many weight loss weights refuse carbohydrates because they are supposedly deposited in fat.However, carbohydrates are an indispensable component of our diet.Carbohydrates give us energy and positively affect our mood.Carbohydrates also signal our body for saturation. Therefore, in no case can you exclude carbohydrates from the diet or significantly reduce their numbers.Therefore, within proper nutrition, it is necessary to give preference to complex carbohydrates, not simply.
Step 7: Change the approach to the cooking process
This step involves applying two points:
- Turn off products fried in menu butter. They have probably heard of the dangers of fried foods.First, the products fried in oil increase cholesterol and provoke the development of cardiovascular disease.Second, fried foods are higher-calorie and fat, so this 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 fiber of the product is destroyed, namely, this is our good assistant in the process of weight loss.What are the benefits of fiber?It reduces blood sugar levels, saturates and helps to process foods for a long time.For example, raw carrots are complex carbohydrates and a good source of fiber, and boiled carrots are fast carbohydrates that raises blood sugar and cause hunger.
Therefore, if possible, it is better to give preference to 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 absorb them and do not bring them to a "puree" to keep fiber.
Step 8: Properly distribute proteins, carbohydrates and fats during the day
More details about the menu will be described below.Now let's remember some important rules that will help you properly spread the products during the day so that it is beneficial to the body and effective in weight loss.
- The most optimal breakfast option is complex carbohydrates (+ a little protein).So start getting used to the morning mess.
- Lunch also needs complex carbohydrates + protein + some vegetables.In general, the standard option would be a garnish with meat or fish and vegetable salad (or stewed vegetables).
- As an ideal dinner, there will be a bird or fish (you can egg) + vegetables (fresh or cooked).
- Simple rule: from morning to evening you should 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 regeneration of 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 non -standard schedule).An exception can be made for green apples.
- You should have snacks between meals.There is no strict frame for the products, but it is desirable to include proteins and carbohydrates.
- After dinner, you can make breakfast an hour before going to bed so you don't 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 high in fat or carbohydrates at night.
Step 9: Increase physical activity
Many health problems arise due to a sedentary lifestyle. Lack of physical activity causes bone mass contraction, atrophy and muscle weakness, reduction of strength and endurance, impaired spinal and joint function.People who lead a sedentary lifestyle very common problems such as osteochondrosis, osteoporosis, radiculitis, hernia, scoliosis, as well as a number of cardiovascular diseases.Therefore, one of the most important useful habits is regular physical activity. You can start training at home for at least 10-20 minutes a day.
Step 10: Remove stress and lack of sleep
Sleep plays a huge role in the process of weight loss. In the absence of sleep, the hormone of the cortisol develops, which slows down fat burning. Studies have confirmed that with a high level of cortisol in the blood, people lose weight very slowly or do not weaken at all.Cortisol not only slows down metabolism, but also provokes the accumulation of fat, especially in the abdomen.The high level of cortisol in the blood is also influenced by strong physical activity, psychological stress, consumption of beverages containing caffeine.If you are still in doubt whether it is worth changing the established habits and switching to proper nutrition, then we remind you what problems can lead to poor nutrition:
- Diabetes
- Cardiovascular disease
- Gastrointestinal tract problems
- Weakened immunity and frequent colds
- Hormonal violation of the background and infertility
- Diseases of the kidneys, liver and gallbladder
- Dry relaxed skin and hair loss
The transition to proper nutrition for many seems not just a difficult step, but even a bad answer. However, if you act gradually, then step by step you can restore your diet, get used to your body with the right eating habits and get rid of excess weight.
Stage Three: Choosing what products you should eat
Many do not go to proper nutrition as soon as they have tried many harmful diets or tablets that promise a quick and reliable result.But we immediately warn that there is no magic diet or nutritional supplements that allow you to lose weight at the shortest possible time and adjust the result for a long time. You should 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 the nutrients we need in large quantities (measured in grams).They provide the body with energy. These are proteins, fats and carbohydrates.
- Micronutrients are the nutrients that we need in smaller quantities (measured in milligrams).They play an important role in the processes of assimilation of food, the application of the processes of growth, renewal and development of the body. These are vitamins, minerals, biologically active substances.
First, let's talk about proteins, carbohydrates and fats.
Squirrels
Protein products are a building material for our body.This is an indispensable component that is directly involved in the processes of cell recovery and renewal.Muscles, internal organs, blood system, immune system, skin, hair, nails - our whole body works on protein.In addition, proteins are involved in metabolic processes and regulate metabolism, therefore, for weight loss, consumption of protein products is also extremely important.
Where to get the protein on proper nutrition:
- Put red meat and lean poultry
- White fish (a great dinner option)
- Red fish (for weight loss no more than three times a week)
- Eggs (no more than two yolks per day)
- Dairy products: low -fat villas, white yogurt, milk, yogurt, fermented
- Cheese (for weight loss of fat from no more than 20-30 g per day)
- Seafood (squid, shrimp)
- Fish canned food in your own juice (without oil)
- Vegetable protein: mushrooms, lentils, peas, beans, chickpeas
Consumption of fatty meat (pork, oily beef, duck, goose) is better to minimize and if you want to lose weight, refuse fatty meat at all.It is also better to exclude processed meat from consumption, that is, the meat that is salted, smoked or canned.But fatty fish varieties 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 you should eat 1-1.5 g of protein per 1 kg of weight on average.With intensive training 2-2.5 g protein per 1 kg weight.
Carbohydrates
What happens with the lack of carbohydrates in the diet? First, you will feel tired and a bad mood, which will generally adversely affect the performance and life.Second, you will feel hungry and a desire to eat, because these are carbohydrates that give our body a saturation.Third, with a lack of carbohydrates, the body will use amino acids as fuel and destroy the muscles, which will eventually slow down the weight loss process.Reducing the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates for proper nutrition:
- Cereals, iePorridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not a humile
- Macaroni of hard varieties of wheat (for weight loss no more than twice a week, only at lunch)
- Whole grain or rye bread (for weight loss not more than 1-2 pieces a day in the morning)
- Potatoes (for weight loss no more than twice a week, only at lunch)
- Vegetables: white cabbage, tomatoes, cucumbers, black pepper, leaf salad, broccoli, cauliflower, asparagus, stains, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for weight loss no more than three times a week)
- Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, perfect-no more than 10% of the daily calorie rate in the morning, ie approximately 150-200 kcal)
For weight loss, it is necessary to reduce the number of fast carbohydrates, not the complex ones.If complex carbohydrates give prolonged saturation, then simple carbohydrates are quickly absorbed into the bloodstream and you will soon feel hungry again.At the same time, despite the feeling of hunger, the eaten fast carbohydrates have not yet been able to be treated and the body already requires the next meal. The unprocessed simple carbohydrates go straight to the construction of fat.
Fat
Most weight loss is very cautious of fat, although this is a necessary element for normal body activity.Fats normalize the functioning of the hormonal and nervous systems.Fat provides the absorption of proteins and vitamins and ensures the absorption of useful minerals from the intestine.Also, fat is a source of energy, they are well saturated.One needs both vegetable and animal fat.Where to bring fat on the right nutrition:
- Animal fat from milk (do not buy low-fat products, 3-5% will be optimal)
- Animal fat made from meat and fish
- Vegetable fats made of nuts and seeds (no more than 10-15 g per day)
- Vegetable fats made from oils, including various types of oils - olives, corn, sesame seeds, pumpkin, soy, cedar, walnut oil, grape seed oil (approximately 1 tbsp daily)
With regard to animal fat from dairy products - it is not recommended to buy low -fat products.If you lose weight, choose 3-5% fatty products, it is optimal for the body to get all the useful substances of dairy products.Cream and margarine during weight loss are better off.The minimum daily intake of fat is 0.5 g per 1 kg weight.
Micronutrients
Micronutrients are no 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 prevents weight loss), but also to the development of serious illnesses. Below there is a table of vitamins and minerals with their beneficial properties and a description of the products in which they are contained.
Table: Vitamins and minerals for our body
| Micro- Elements |
Where are they contained | What is needed for |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | To transport oxygen to tissues, for metabolism, to prevent anemia |
| Calcium | Milk, cottage cheese, cheese, yogurt, sour cream, yogurt, soy, spinach, cabbage | For bone tissue and strengthening the teeth, for the elasticity of the muscles and blood vessels |
| Magnesium | Broccoli, nuts, soy, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and strengthening the teeth to correct metabolism, it is especially necessary for those who exercise sports |
| Potassium | beans, potatoes, salmon, dried fruits, pistachio, spinach, pumpkin | For muscle activity to prevent the heart and vessels to normalize metabolism |
| Phosphorus | milk, dairy products, meat, fish, peanuts, cereals, broccoli | to form bone tissue and strengthen the teeth, to improve metabolism, to grow and restore the body |
| Iodine | Sea cabbage, seafood, iodized salt, dairy products, plums | For the normal functioning of the thyroid gland and the central nervous system |
| Zinc | Meat and quarants, 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 balance with water salt in the body, to prevent seizures, to preserve minerals in the blood |
| Selenium | seafood and seafood, meat and quarants, eggs, bran, wheat sprouts | To protect cells from the action of free radicals, for the normal functioning 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, black pepper, rose | For the resistance of the body to infections to protect the walls of blood vessels from damage is a strong 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 the level of insulin |
| Vitamin B12 | meat, fish, eggs, algae, tofu, milk | For the metabolism of amino acids (very important for training) to strengthen immunity, to mature 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 heart rhythm |
| Vitamin E. | Sunflower and olive oil, almonds, peanuts, wheat sprouts | It is a strong antioxidant, has anti -inflammatory, antithrombotic and vasodilating properties |
| Omega 3 | mackerel, sardine, salmon, tuna, cod liver, flaxseed, olive and sesame oil, nuts | To prevent cardiovascular disease and inflammation of the joints, to reduce bad cholesterol, to improve vision, skin and hair |
| Fiber | Oat bran, cereals, whole grain 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 a variety of and do not exclude any groups of useful products from your menu, then we can confirmly say that you receive the required number of trace elements. So there is a harmonious metabolism in your body.
Stage Fourth: We make a PP menu
After formulating the basic PP rules and made a list of weight loss products, you can continue to compile a menu.In fact, you can make a menu yourself, just relying on the tips described above.But you can get acquainted with the options for the ready menu below.
The classic version of the menu for proper nutrition:
- Breakfast: porridge + simple carbohydrates + a little protein
- Breakfast No. 1
- Lunch: garnish + meat + vegetables (fresh or cooked)
- Breakfast No. 2
- Dinner: a bird or a low fat fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g cottage cheese
Let the monotony of the dishes be disturbed because you can change the content of breakfast, lunch and dinner at least every day. Proper nutrition is not a temporary diet for one month. It is a restructuring of the energy system and changing eating habits.In addition, the purpose of proper nutrition is not only to reduce excess weight, but also to improve the body as a whole.Do not delay the questions to a healthy lifestyle for later, start adjusting the behavior of food from tomorrow.