You may have heard more than once as a general expression: "We are what we eat."And this is true.Product choice directly affects our health.Food is a source of construction materials for our cells, tissues and organs.Who should think about converting to appropriate nutrition:
- Those who want to lose weight and eliminate excess weight.
- Those who decide to embark on the path of a healthy lifestyle (a healthy lifestyle).
- Those who play sports and want to support themselves in good physical shape.
- People who want to avoid health problems can be caused by malnutrition.
- For people Satisfied It has health problems due to malnutrition and should follow a reasonable diet (gastrointestinal problems, cardiovascular disease, etc.)
- Those who want to stick with themselves and their families with healthy habits.
The first phase: Five simple steps to PP
The first stage of the five simple tips will help you take a serious step for appropriate nutrition without soaking much in theoretical material.Even according to these simple rules, you can reduce the pound, clean food and get used to the consumption of food properly.Separating into stages will help those who do not comply with the appropriate nutritional principles before or not enough to rebuild their diet.
Step 1: Remove "food trash"
The first step that you need to do on the way to the appropriate nutrition is to eliminate such foods made from your menu, namely:
- Sugar and sugar -Food contains
- White pastries and white powder products
- Sausages, sausages, meat -Fins
- Fast food (chips, hamburgers, chips, snacks, etc.)
- Sweet juice, soda and lemon juice
- Mayonnaise, tomato sauce and unnatural sauce
First, these are low food products that do not really bring any benefits to the body.Second, these are products with high calories sent very quickly in fat.Third, most of these products are not saturated, so you will constantly feel hungry and eat more food levels. Delete your diet from this product group, you will have a big step to lose weight and lose weight.
Step 2: Eliminate alcoholic beverages
The second step involves eliminating an inherent product group - alcoholic beverages.Now we will not talk about the presence or absence of alcohol with reasonable limitations, and even take into account the possible positive characteristics of red wine. When switching to PP, we recommend that you give up alcohol completely, at least during weight loss.Why is better to refuse alcohol:
- According to studies, alcoholic beverages act on nerve cells that control appetite, making the body feel strong.
- Even a small dose of wine often causes food problems when losing control, you start scanning useful and incompetent products in large quantities.
- Alcohol retains water, so the next day on scales, you will really be guaranteed to see a Muslim armor, which is very destroyed.
- Alcohol slows down the metabolism, so your body weight loss processes will take place at a lower speed.
- Alcoholic beverages are very often accompanied by snacks and snacks will add calories.
Step 3: To set the diet
Enjoy yourself to drink 1.5-2 liters of water per day (this is about 6-8 cups 250 ml). At first, it seems that such a amount of water is not realistic to drink every day, but gradually you can make it useful your useful habit.
- Drink a glass of water after waking up.
- Drink a glass of water before eating (for 20-30 minutes).
- Drink a glass of water before and after exertion.
- Drink a glass of water 30-60 minutes before going to bed.
To not forget to drink water, put a comment for your phone. There are many convenient mobile applications to remind the drink.Also, 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 the most important at the same time.At this stage, many stumbles, and throws ideas about PP, or rolls into a difficult diet.That is why at the first stage of the transition to the appropriate nutrition, it is better to set up at least a general diet.The subtlety of the distribution of protein, carbohydrates and fat will be considered at the next stage.Therefore, the shared 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 Rise at 6:00 and the Departure to Sleep at 22:00.If you get up 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: Tune in to change lifestyle
If you want not only to lose weight, but save results and maintain it throughout your life, then you need to remember another important principle of proper nutrition. Proper Nutrition Should Become Part of Your Life, and Not A Short -term Stage for Weight Loss. Tune in to Change Food Habits Forever.Your body will thank you not only with a slender body, but also with good health.
Second Stage: The Second Five Simple Steps to PP
The Second Stage Already Implies A More Thoughtful Approach to the Choice of Products and their distribution During the day.Also, Other Useful Habits are added here.By the second stage, you can go a month after the first stage, or you can immedated, As you decided to adhere to the pp.
Step 6: Consumption of complicated carbohydrates
Many people lose weight refuse carbohydrates because they are thought to be deposited in fat.However, carbohydrates are an indispensable ingredient in our diet.It is the carbohydrate that gives us energy and positively affects our mood.Carbohydrate also offers a signal to our body in terms of saturation. Therefore, in any case, you cannot eliminate carbohydrates from diet or significantly reduced their quantity.Therefore, within the appropriate nutritional framework, it is necessary to prioritize complicated carbohydrates, and not simple.
Step 7: Change the approach to cooking process
This step is related to the implementation of two points:
- Eliminate fried products in oil from the menu. People can hear about the dangers of fried food.First, fried products in cholesterol increased oil and stimulate the growth of cardiovascular diseases.Secondly, fried foods are more calories and fat, so it is the cause of excess weight and diabetes.
- Reduce heat treatment of plant products. In the process of cooking plant food (especially vegetables, fruits, cereals), the fiber of the product is destroyed, namely our good assistant in the process of weight loss.What are the benefits of fiber?It reduces blood sugar, saturated and helps to process food for a long time.For example, coarse carrots are a complex carbohydrate and a good source of fiber, and boiled carrots are a carbohydrate quickly raising blood sugar and hunger.
Therefore, if possible, it is better to prioritize a fresh vegetable product without heat treatment.But if you can 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 bring them to a puree to preserve fiber.
Step 8: Exactly distribute protein, carbohydrates and fat during the day
Detailed information about the menu will be described below.Now let's remember a few important rules that will help you to distribute exactly the products of the day so that it is helpful to the body and effective in weight loss.
- The best breakfast option is complex carbohydrates (+ a little protein).Therefore, start doing the morning porridge yourself.
- Lunch also needs complex carbohydrates + protein + a little vegetables.In principle, the standard option will be an extra dish 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 rules: From morning to night, you need to reduce the amount of carbohydrates consumed and increase the amount of protein consumption. That is, at the beginning of the day, the body needs carbohydrates to get energy, at the end of the day - protein to regenerate the process that takes place at night in the body.
- It is better not to use fast carbohydrate and fruit after 16:00 (or in the afternoon, if you have a non -standard schedule).An exception can be made for green apples.
- Between meals, you should have snacks.There is no strict frame for products, but they want them to include protein and carbohydrates.
- After dinner, you can make a snack an hour before going to bed, so as not to feel a sudden hunger when you go to bed.The ideal choice is kefir or cheese.It is better to not eat high foods or carbohydrates at night.
Step 9: Increase physical activity
Many health problems arise due to sedentary lifestyle. The lack of physical activity causes the shrinking of bone mass, atrophy and muscle weakness, reducing strength and endurance, weakening function of the spine and joints.People with sedentary lifestyle often encounter problems such as osteoporosis, osteoporosis, radioactive inflammation, hernia, scoliosis, as well as some cardiovascular diseases.Therefore, one of the most important useful habits is regular physical activity. You can start training at home at least 10-20 minutes a day.
Step 10: Eliminate stress and lack of sleep
Sleep plays a huge role in the process of losing weight. With lack of sleep, cortisol stress hormones are growing, slowing down the fat burning process. Studies confirm that with high levels of cortisol in the blood, people lose weight very slowly or do not lose weight.Cortisol not only slows metabolism, but also causes the accumulation of fat tissue, especially in the abdomen.The high level of cortisol in the blood is also affected by severe physical activity, psychological tension, and consumption of drinks containing caffeine.If you still suspect whether it is worth changing the habit that has been established and switched to appropriate nutrition or not, then we will remind you of issues about poor nutrition that can lead to:
- Diabetes
- Cardiovascular disease
- Gastrointestinal problems
- Weakness and frequent colds
- Background violations and infertility
- Kidney, liver and gallbladder
- Dry skin and hair loss
The transition to nutrition is suitable for many people does not only seem to be a difficult step, but also a poor. However, if you take action gradually, then step by step, you can rebuild nutrition, familiarize your body to have the appropriate food habit and eliminate excess weight.
Third phase: Choose the products you need to eat
Many people do not come to the appropriate nutrition immediately, have tried many harmful diets or tablets promising a quick and reliable result.But we immediately warned, without a magic diet or food supplement that allows you to lose weight in the shortest possible time and fix results for a long time. You need to get used to a balanced diet, if you want to lose weight forever and maintain health.So if we are talking about nutrition, meaning two large groups of substances:
- Nutrients are foods that we need in large quantities (measured in grams).They provide the body with energy. This is protein, fat and carbohydrate.
- Micronutrients are useful substances that we need in smaller quantities (measured in milligrams).They play an important role in the process of food assimilation, perform growth, innovation and development processes. These are vitamins, minerals, biological active ingredients.
First of all, talk about protein, carbohydrates and fat.
Squirrel
Protein products are a construction material for our bodies.This is an indispensable component that is directly related to the process of recovery and renewal of cells.Muscles, internal organs, blood systems, immune systems, skin, hair, nails - our whole body acts on protein.In addition, proteins participate in metabolism and adjust the metabolism, so to lose weight, the consumption of protein products is also extremely important.
Place to get the appropriate nutritional protein:
- Red meat and lean poultry
- White fish (great choice for dinner)
- Red fish (because losing weight no more than three times a week)
- Eggs (no more than two yolks per day)
- Dairy products: low cottage cheese, white yogurt, milk, kefir, fermentation
- Cheese (to lose weight of fat cheese does not exceed 20-30 g per day)
- Seafood (squid, shrimp)
- Canned food in your juice (no oil)
- Plant protein: mushrooms, lentils, peas, beans, green beans
The consumption of fatty meat (pork, fat beef, duck, goose) is better to minimize and if you want to lose weight, refuse fat meat.It is also better to eliminate processed meat from consumption, meaning salt, smoked or canned meat.But fatty fish must be consumed, because they are a source of non-saturated omega-3 fatty acids.If we talk about the amount of protein needed, you need to consume 1-1.5 g of protein on 1 kg of weight.With high intensity exercise 2-2.5 g of protein per kg of weight.
Carbohydrate
What happens with carbohydrate deficiency in a diet? First, you will feel tired and bad mood, this will negatively affect both the performance and life in principle.Second, you will feel hungry and want to eat, because it is a carbohydrate that signals our bodies in saturation.Third, with the lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, eventually slowing down the process of weight loss.Reduce the amount of muscle = decline in body quality + slow metabolism.Place to get carbohydrates for appropriate nutrition:
- Cereal cereal, ie porridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not crushed
- Macarons of snake rice varieties (to lose weight no more than twice a week, pointing to lunch)
- Whole bread or black barley (to lose weight no more than 1-2 pieces per day in the morning)
- Potato (because losing weight is not more than twice a week, pointing to lunch)
- Vegetables: white cabbage, tomatoes, cucumbers, bell peppers, leaf salads, broccoli, cauliflower, asparagus, patched beans, eggplant, zucchini, onions, celery (pumpkin, radish and carrots to lose weight no more than three times a week)
- Fruit (for weight loss we use with limitations: bananas, grapes, day, figs, persimmons but not more than 10% of daily calories in the morning, ie about 150-200 kcal)
To lose weight, it is necessary to reduce the number of carbohydrates quickly, not complicated.If the carbohydrate is complex for prolonged saturation, then the simple carbohydrate is quickly absorbed into the bloodstream, and very soon you will feel hungry again.At the same time, even though the feeling of hunger, eating carbohydrates quickly has not been treated and the body requires the next meal. Simple carbohydrates have not been handled directly into the construction of fat tissues.
Fat
Most weight loss is very vigilant to fat, although this is an essential factor for the body's normal functioning.Normal fat turned the work of the hormonal and nervous system.With the help of fat, protein absorption and vitamins occur and the absorption of beneficial minerals from the intestine is guaranteed.In addition, fat is a source of energy, they are saturated well.A person needs both vegetable and animal fats.Place to get fat on the appropriate nutrition:
- Dairy animal fats (do not buy low-fat products, 3-5% will be optimal)
- Animal fat made from meat and fish
- Fats are made from nuts and seeds (no more than 10-15 g per day)
- Vegetable fat made from oil, including different oils - olive, corn, sesame seeds, pumpkin, soybean, cedar, walnut oil, grape seed oil (about 1 tablespoon per day)
Regarding animal fats from dairy products - do not buy low products.If you lose weight, choose 3-5% of fat products, this is optimal for the body to get all useful substances from dairy products.Cream and vegetable butter during weight loss are better to eliminate.The minimum amount of fat daily is 0.5 g every 1 kg of weight.
Micronutrients
Micronutrients are equally important components for our bodies compared to protein, carbohydrates and fat. The lack of vitamins, minerals and biological active ingredients not only lead to metabolic disorders (preventing weight loss), but also developing serious diseases. Here is a table of vitamins and minerals with their useful properties and describes the products they are contained.
Table: Vitamins and minerals for our bodies
| Bacteria- Factors |
Place | What is necessary for |
|---|
| Iron | Red meat, liver, kidney, eggs, nuts, legumes, apples, grenades, raisins, figs | To transport oxygen to tissues, for metabolism, to prevent anemia |
| Calcium | Milk, cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | For bone tissue and enhance teeth, for elasticity of muscles and blood vessels |
| Magnesium | Broccoli, nuts, soybeans, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and enhancing teeth, to adjust the metabolism, which is especially necessary for sports players |
| Potassium | beans, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin | for muscle activity, to prevent heart and vessels, to normalize metabolism |
| Phosphorus | Milk, dairy products, meat, fish, peanuts, cereals, broccoli | To form bone tissue and enhance teeth, to improve metabolism, for body development and restoration |
| Iodine | Cabbage, sea fish, iodized salt, dairy products, plums | For the normal function of the thyroid gland and the central nervous system |
| Zinc | Meat and furniture, fish, eggs, beans, 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 salt balance in the body, to prevent seizures and conservation of minerals in the blood |
| Selenium | Seafood and sea fish, meat and furniture, eggs, bran, wheat germ | To protect cells from the effects of free radicals, for normal thyroid activity, to develop immunity |
| Vitamin A. | Pumpkin, battery, carrot, fish oil, beef liver | For good vision, for immunity, for the beauty of the skin and hair |
| Vitamin C. | Kiwi, strawberry, CYTRE, white cabbage, bell peppers, Rosehip | For the body's resistance to infection, to protect blood vessels from damage, is a powerful antioxidant |
| Vitamin B4 | Eggs, liver, wheat germ, turkey, half, peanuts, dried apricots, raisins, walnuts | For good memory and brain function, for carbohydrate metabolism, to adjust insulin levels |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important for training), to enhance immunity, for the maturity of red blood cells. |
| Vitamin D. | Dairy products, fish oil, fish liver, caviar, egg yolk | For the development of bones and muscular melodies, for the normal activity of the thyroid gland, to adjust the blood pressure and heart rate |
| Vitamin E. | Sunflower and olive oil, almonds, peanuts, wheat germs | It is a powerful antioxidant, anti -inflammatory, antibiotic and vasodilation properties |
| Omega 3 | Mackerel, sardines, salmon, tuna, cod liver, flax seeds, olive oil and sesame, walnuts | To prevent cardiovascular diseases and arthritis, to reduce cholesterol poorly, to improve vision, skin and hair |
| Fiber | Oat bran, cereal, whole grain bread, fresh vegetables and fruits | To adjust blood sugar to improve the digestive tract, to reduce cholesterol levels |
If you follow the appropriate nutritional principles, try to eat a variety and not exclude any useful product group from your menu, then we can confidently say that you get the amount of micro -needed. Therefore, in your body there is a harmonious metabolism.
Fourth phase: We create a menu on PP
After we build the basic rules of PP and make a list of products to lose weight, you can proceed to compile a menu.In fact, you can make a menu, just rely on the tips mentioned above.But you can get used to the options for the completed menu below.
The classic version of the appropriate nutrition menu:
- Breakfast: Simple porridge + carbohydrate + a little protein
- Snacks No. 1
- Lunch: extra food + meat + vegetables (fresh or cooked)
- Snar 2
- Dinner: birds or low fish + vegetables (fresh or cooked)
- 1 hour before going to bed: a glass of kefir or 150 g of paintings
Let the monotonous dishes of dishes are not ashamed, because you can change the content of breakfast, lunch and dinner at least every day. The appropriate nutrition is not a temporary diet in a month. This is a restructuring of the electrical system and changing food habits.Moreover, the purpose of appropriate nutrition is not only to lose weight, but also to improve the whole body.Do not postpone questions about a healthy lifestyle later, starting to repair food behavior from tomorrow.