You probably felt more than once a common expression: "We are what we eat".And this is true.The choice of products directly affects our health.Food is a source of building materials for our cells, fabrics and organs.Who should think of the transition to proper nutrition:
- Those who want to lose weight and get rid of excess weight.
- Those who have decided to undertake the path of a healthy lifestyle (healthy lifestyle).
- Those who practice sports and want to support themselves in a good physical form.
- 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 diseases, etc.)
- Those who want to attack themselves and their family to healthy habits.
First stage: five simple steps for PP
The first phase includes five simple suggestions that will help you take a serious step towards proper nutrition without a lot of immersion in the theoretical material.Even by following these simple rules, you can abandon extra kilos, clean the food and get used to a reasonable food consumption.The separation in the phases will help those who have not joined the principles of correct diet before or still cannot afford to clearly reconstruct their diet.
Step 1: Remove the "food garbage"
The first step you need to take on the road for proper nutrition is to exclude the so called "food garbage" from your menu, that is to say:
- Foods containing sugar and sugar
- White pastries and white flour products
- Sausage, products for sausages, meat meat
- Fast food (potatoes of chips, hamburgers, chips, snacks, etc.)
- Sweet juices, firm and lemonade
- Mayonnaise, ketchup and unnatural sauces
Firstly, these are low food products that actually have no benefit for the body.Secondly, these are products with a high calorie content which are very quickly deposited in fat.Third, most of these products are not saturated with the body, so you will constantly feel hungry and eat an extra food rate. After eliminating the diet from this group of products, you will already take a huge step towards adequate nutrition and weight loss.
Step 2: exclude alcoholic beverages
The second step involves the exclusion of another group of intrinsic products: alcoholic beverages.We will not speak now about the presence or absence of alcohol damage with reasonable restrictions and even we will consider the possible positive properties of red wine. When you move on to PP, we recommend that you completely abandon alcohol, at least for the weight loss period.Because it is better to refuse alcohol:
- According to studies, alcoholic beverages act on neurons that control the appetite, which makes the body strongly hungry.
- Even a small dose of alcohol often causes a food break when, due to the loss of control, you start to "sweep away" useful and incompetent products in large quantities.
- Alcohol maintains the water, so the next day on the scale it will actually be guaranteed to see a "armor", which is very demotivated.
- Alcohol slows down the metabolism, then the weight loss processes in your body will take place at a lower speed.
- Alcoholic drinks very often are equipped with snacks and snacks that will add extra calories.
Step 3: To establish the method of consumption
Have fun drinking 1.5-2 liters of water per day (this is about 6-8 glasses of 250 ml). At the beginning it will seem that such a quantity of water is not realistic to drink per day, but you can gradually make your 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, put an observation on the phone. There are many convenient mobile applications that recall the mode of drinking.Also try to always keep a bottle of water with you (at work and 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 rolling in hard diets.That's why in the first phase of the transition to proper nutrition it is better to establish at least the diet as a whole.The subtleties of the distribution of proteins, carbohydrates and fats will be considered in the following stages.So, the general diet will seem like this:
- Full breakfast (7:00)
- Snack n.1 (10:00)
- Lunch (13:00)
- Snack n.2 (16:00)
- Dinner (19:00)
- Easy snack 1 hour before bedtime: Kefir, Cottage (21:00)
Time is indicated conditionally, taking into account the increase at 6:00 and the departure to sleep at 22:00.If you get up later or before, regulate the time of your program.The main base for proper nutrition: eat every 3 hours in small portions (200-250 g).
Step 5: tuned to change lifestyle
If you don't just want to lose weight, but save the result and keep it during your life, then you must remember another important principle of proper nutrition. Proper nutrition should become part of your life and not a short -term phase for weight loss. Tune in to change the eating habits forever.Your body will thank you not only with a slender body, but also with good health.
Second phase: the second five simple steps for PP
The second phase already implies a more thoughtful 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 passing proper nutrition.In the second phase, you can go a month after the first phase, or you can immediately, while you decided to join the pp.
Step 6: Consume complex carbohydrates
Many to lose weight refuse carbohydrates because presumably they are deposited in fat.However, carbohydrates are an indispensable component of our diet.They are carbohydrates that give us energy and positively influence our mood.Carbohydrates also give a signal to our body on saturation. Therefore, in no case is it possible to exclude carbohydrates from the diet or significantly reduce their number.Therefore, within the framework of correct diet, 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:
- Exclude fried products in oil from the menu. Probably everyone has heard of the dangers of fried foods.First, fried products in oil increase cholesterol and cause the development of cardiovascular diseases.Secondly, fried foods are more caloric and fat, so it is the cause of excess weight and diabetes.
- Reduce the thermal treatment of vegetable products. In the process of cooking plant foods (in particular vegetables, fruit, cereals), the product fiber is destroyed, that is, is our good assistant in the weight loss process.What are the advantages of fiber?It lowers blood glucose levels, saturated and helps to transform foods for a long time.For example, raw carrots are a complex carbohydrate and a good source of fiber and boiled carrots are a fast carbohydrate that raises blood sugar and causes hunger.
Therefore, if possible, it is better to give preference to a fresh vegetable product without thermal treatment.But if you cannot help but cook (for example, in the case of cereals, some vegetables and frozen foods), at least not digest them and not bring them to a "puree" to preserve the fiber.
Step 8: distribute proteins, carbohydrates and fats correctly during the day
More details on the menu will be described below.Now we remember some important rules that will help you distribute the products correctly during the day so that it is useful for the body and effectively in terms of weight loss.
- The most optimal breakfast option is complex carbohydrates (+ a small protein).Therefore, he begins to get used to the morning porridge.
- Lunch also needs complex carbohydrates + proteins + a little vegetables.In principle, the standard option would be an outline with meat or fish and vegetable salad (or stewed vegetables).
- As an ideal dinner, there will be a bird or fish (you can eggs) + vegetables (fresh or cooked).
- Simple rule: From morning to evening, it is necessary 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 regeneration processes that take place 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 program).An exception can be made for green apples.
- Among meals, you should have snacks.There is no rigorous picture for the products, but it is desirable that they include proteins and carbohydrates.
- After dinner, you can make a snack an hour before bedtime, so as not to hear 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 content of fats 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 compromised function of the spine and joints.People who guide a sedentary lifestyle very often encounter problems such as osteochondosis, osteoporosis, roots, hernia, scoliosis and 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 at home.
Step 10: Remove the stress and lack of sleep
Sleep plays a huge role in the weight loss process. With a lack of sleep, the cortisol stress hormone is developing, which slows down the combustion of fats. 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 down the metabolism, but also causes the accumulation of fat tissues, especially in the abdomen.The high level of cortisol in the blood is also influenced by strong physical activity, by psychological stress, by the consumption of drinks containing caffeine.If you still doubt if it is worth changing the established habits and move on to correct nutrition, then we remind you which problems the poor power can lead to:
- Diabetes
- Cardiovascular diseases
- Problems of the gastrointestinal tract
- Weakened immunity and frequent cooling
- Violation and funding hormonal infertility
- Reni, liver and cystifellea diseases
- Dry leather dry and hair loss
The transition to correct nutrition for many seems not only a difficult step, but also a poor response. However, if you act gradually, then step by step you can reconstruct your diet, get your body to the adequate eating habits and get rid of excess weight.
Third phase: choose which products you need to eat
Many do not immediately arrive at correct diet, having tried many diets or harmful tablets that promise a quick and reliable result.But we feel immediately, there is no magic diet or a food supplement that would allow you to lose weight in the shortest possible time and fix the result for a long time. You have 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. These are proteins, fats and carbohydrates.
- The micronutrients are useful substances we need in smaller quantities (measured in milligrams).They play an important role in food assimilation processes, in the implementation of growth processes, renewal and development of the body. These are vitamins, minerals, biologically active substances.
First of all, let's talk about proteins, carbohydrates and fats.
Squirrels
Protein products are a construction 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: all our body works on proteins.In addition, proteins participate in metabolic processes and regulate the metabolism, therefore, for weight loss, the consumption of protein products is also extremely important.
Where to get the protein on proper nutrition:
- Lenten red meat and lean poultry
- White fish (excellent option for dinner)
- Red fish (to lose weight no more than three times a week)
- Eggs (no more than two yolks a day)
- Lattiero -Caseari 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 his juice (without oil)
- Vegetable proteins: 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 fatty meat.It is also better to exclude the meat transformed by consumption, that is, salted, smoked or canned meat.But the fat fish varieties must be consumed, because they are a source of omega-3 healthy fatty acids.If we talk about the required amount of protein, on average it is necessary to consume 1-1.5 g of protein per 1 kg of weight.With 2-2.5 g of protein intense training per 1 kg of weight.
Carbohydrates
What happens with a lack of carbohydrates in the diet? First, you will feel fatigue and bad mood, which will negatively influence both the performance and life in principle.Secondly, you will feel the hunger and the desire to eat, because they are carbohydrates who give a signal to our body on saturation.Third, with a lack of carbohydrates, the body will use amino acids as fuel and destroy the muscles, which in the end will slow down the weight loss process.Reduce the number of muscles = deterioration of body quality + slow metabolism.Where to find carbohydrates on proper nutrition:
- Grain cereals, i.e. porridge (buckwheat, oatmeal, barley pearls, barley, mile, etc.)
- The rice is not ground
- Macaron of solid wheat variety (to lose weight no more than twice a week, only for lunch)
- Wholemeal or rye bread (for weight loss of no more than 1-2 pieces per day in the morning)
- Potatoes (to lose weight no more than twice a week, only for lunch)
- Vegetables: white cabbage, tomatoes, cucumbers, chilli pepper, leaves of leaves, broccoli, cauliflower, asparagus, beans, aubergines, courgettes, onions, celery (pumpkin, beets, corn and carrots to lose weight no more than three times a week)
- Fruits (for the weight loss that we use with restrictions: bananas, grapes, dates, figs, catchi-nons over 10% of the daily caloric rule in the morning, that is about 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, simple carbohydrates are quickly absorbed in the blood and very soon you will feel hunger again.At the same time, despite the feeling of hunger, fast carbohydrates have not yet managed to be processed and the body already requires the next meal. The unforced simple carbohydrates go straight to the construction of fatty tissues.
Fat
Most of the loser weight is very wary of fats, although this is an element necessary for normal body activity.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 from the intestine is guaranteed.In addition, fats are a source of energy, they saturate well.A person needs vegetable and animal fats.Where to get fats on proper nutrition:
- Animal fat from milk (do not buy low fat products, 3-5% will be optimal)
- Animal fats made of meat and fish
- Vegetable fats made of walnuts and seeds (no more than 10-15 g per day)
- Vegetable fats made of oils, including different types of oils: olive, sesame seeds, pumpkin, soy, cedar, walnut oil, grape seed oil (about 1 tablespoon of cooking per day)
As regards animal fats from dairy products -caseari, it is not advisable to buy low -fat products.If you lose weight, choose 3-5%fat-based products, this is optimal for the body to obtain all useful substances from dairy products.The cream and margarine during weight loss are better to exclude.The minimum intake of daily fat is 0.5 g per 1 kg of weight.
Micronutrients
The micronutrients are not less important components for our body than protein, carbohydrates and fats. The lack of vitamins, minerals and biologically active substances lead not only to metabolic disorders (which prevents weight loss), but also to the development of serious diseases. 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
| Micro Elements |
Where they are contained | What is it for |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | To transport oxygen to the tissues, for the metabolism, for the prevention of anemia |
| Soccer | milk, cheese cottage, cheeses, yogurt, sour cream, kefir, soybean, spinach, cabbage | For bone tissue and strengthening of the teeth, for the elasticity of the muscles and blood vessels |
| Magnesium | broccoli, walnuts, soy, whole rice, oatmeal, spinach, eggs, cocoa | For bone tissue and strengthening of the teeth, to regulate the metabolism, it is particularly necessary for those who practice sports |
| Potassium | beans, potatoes, salmon, dried fruit, pistachios, spinach, pumpkin | For muscle activity, for the prevention of the heart and vases, to normalize the metabolism |
| Phosphorus | milk, dairy products -caseari, meat, fish, peanuts, cereals, broccoli | form bone tissue and strengthen the tooth, improve the metabolism, for the growth and restoration of the body |
| Iodine | Marine cabbage, seafish, iodized salt, dairy products -Caseari, Plums | For the normal functioning of the thyroid gland and the central nervous system |
| Zinc | Meat and offal, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, grain of wheat | For elastic and healthy skin, for healing wounds, for the immune system, it is very important for training |
| Sodium | Salt, soy sauce, cheese, bread | Maintain the balance of water salt in the body, prevent convulsions, preserve minerals in the blood |
| Selenium | Seafood and seafood, meat and offended, 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 a good vision, for immunity, for the beauty of the skin and hair |
| Vitamin C. | Kiwi, strawberries, cytre, white cabbage, pepper, pink | For the resistance of the body to infections, to protect the walls of the blood vessels from damage, it is a strong antioxidant |
| Vitamin B4 | Eggs, liver, wheat sprouts, turkey, half, peanuts, dry apricots, raisins, walnuts | For good memory and brain function, for the metabolism of carbohydrates, to regulate the insulin level |
| Vitamin B12 | meat, fish, eggs, algae, tofu, milk | For the metabolism of amino acids (very important for training), to improve immunity, for the maturation of red blood cells |
| Vitamin D. | Lactiero -Caseari 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, it has anti -inflammatory, antitrombocyte and vasodilant properties |
| Omega 3 | Mackerel, Sardin, salmon, tuna, cod liver, flax seeds, olive oil and sesame, walnuts | For the prevention of cardiovascular diseases and joint inflammation, to reduce scarce cholesterol, to improve sight, skin and hair |
| Fiber | Oat bran, cereals, wholemeal bread, fresh vegetables and fruit | To adjust blood sugar levels to improve the gastrointestinal tract, reduce cholesterol levels |
If you adhere to the principles of correct nutrition, try to eat various and do not exclude any group of useful products from your menu, then we can say safely that the required number of microelements are obtained. So in your body there is a harmonious metabolism.
The fourth phase: let's make a menu on the PP
After formulating the basic rules of the PP and made a list of weight loss products, you can proceed to fill in a menu.In fact, you can make a menu alone, just rely on the suggestions described above.But you can familiarize yourself with the options for the menu finished below.
The classic version of the menu on correct nutrition:
- Breakfast: Porridge + simple carbohydrates + a small protein
- Snack n.1
- Lunch: side dish + meat + vegetables (fresh or cooked)
- Snack n.2
- Dinner: bird low fat or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g of cottage
Let the monotony of the dishes are not embarrassed, because you can change the breakfast content, lunch and dinner at least every day. Proper nutrition is not a temporary diet for a month. This is a renovation of the power system and change the eating habits.Furthermore, the purpose of proper nutrition is not only to reduce excess weight, 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.