You may have heard more than once a regular 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 the transition to proper nutrition:
- Those who want to lose weight and lose excess weight.
- Those who decide to start a healthy lifestyle (healthy lifestyle).
- Those who play sports and want to support themselves in good physical form.
- Those who want to avoid health problems may be due to 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 families to healthy habits.
First Stage: Five Easy Steps for PP
The first stage includes five simple tips that will help you take serious steps towards proper nutrition without much soak in theoretical ingredients.While following these simple rules, you can drop extra pounds, clean food and familiarize yourself with the use of reasonable foods.Separation to the level will help those who do not adhere to proper nutrition principles before or have not been able to rebuild their diet.
Step 1: Remove "food trash"
The first step you need to take on your way to the right nutrition is to exclude "food waste" from your menu, namely:
- Sugar and sugar -food containing
- White pastries and white flour products
- Sausages, sausage products, meat
- Fast food (fried potatoes, hamburgers, chips, snacks, etc.)
- Sweet juice, soda and lemonade
- Mayonnaise, tomato sauce and improper sauce
First, this is a low food product that does not really benefit the body.Second, this is a high calorie product that is very quickly deposited in fat.Third, most of these products do not penetrate the body, so you will always feel hungry and eat supplements. After cleaning your diet from this group of products, you will take great steps to proper nutrition and weight loss.
Step 2: Excludes alcoholic beverages
The second step involves the exception of other product groups - alcoholic beverages.We will not talk now about the presence or absence of alcohol dangers with reasonable restrictions, and also take into account possible positive nature from red wine. When switching to PP, we recommend that you leave alcohol completely, at least for a weight loss period.Why is it better to reject alcohol:
- According to the study, alcoholic beverages act on neurons that control their appetite, which makes the body feel strong.
- Even small doses of alcohol often cause food damage when, due to loss of control, you begin to "sweep" a useful and inefficient product in large quantities.
- Alcohol retains water, so the next day on your scale will actually be guaranteed to see the "shield", which is very demotivated.
- Alcohol slows down metabolism, so the process of losing weight in your body will occur at lower speeds.
- Alcoholic beverages often come with snacks and snacks that will add extra calories.
Step 3: To establish a drink mode
Enjoy yourself to drink 1.5-2 liters of water a day (this is about 6-8 glasses 250 ml). At first it will be seen to you that such amount of water is unrealistic to drink every day, but gradually you can make it your useful habit.
- Drink one glass of water after waking up.
- Drink one glass of water before eating (in 20-30 minutes).
- Drink one glass of water before and after physical work.
- Drink one glass of water 30-60 minutes before bedtime.
So don't forget to drink water, put a comment on your phone. There are many mobile applications that are easy to remind you of drinking mode.Also try to keep a bottle of water with you (at work and at home).
Step 4: To set up a diet
The fourth step will be one of the hardest, but also the most important at the same time.At this stage, many stumbles, and either throwing the idea of PP, or launching a hard diet.That is why in the first stage of transition to proper nutrition, it is best to create at least a whole diet.Protein, carbohydrate and fat distribution subtleties will be considered at the next stage.So, the general diet will look like this:
- Breakfast (7:00)
- Snack No.1 (10:00)
- Lunch (13:00)
- Snack No.2 (16:00)
- Dinner (19:00)
- Snacks 1 hour before bed: kefir, cottage cheese (21:00)
Time is shown conducive, taking into account the increase at 6:00 and departing for sleep at 22:00.If you get up later or earlier, then adjust time to your schedule.The main basis for proper nutrition: Eat every 3 hours in small portions (200-250 g).
Step 5: Tune to change lifestyle
If you don't want to just lose weight, but keep the results and maintain it for the rest of your life, then you need to remember another important principle of nutrition. Proper nutrition should be part of your life, not a short level for weight loss. Tune to change food habits for a long time.Your body will thank not only the slim body, but also with good health.
Second Stage: Five Simple Steps for PP
The second stage has shown a smarter approach to their product selection and distribution during the day.Also, other useful habits are added here that will be your best friend in the process of switching to proper nutrition.In the second stage, you can go a month after the first stage, or you can immediately, when you decide to comply with PP.
Step 6: Eat complex carbohydrates
Many lose weight carbohydrates because they should be deposited in fat.However, carbohydrates are a much -needed component in our diet.It is a carbohydrate that gives us energy and has a positive effect on our mood.Carbohydrates also signal our body on saturation. Therefore, in the case of no, you can exclude carbohydrates from the diet or reduce the amount.Therefore, in the right nutrition, it is necessary to give priority to complex carbohydrates, and not easy.
Step 7: Change the approach to the cooking process
This step involves the implementation of two points:
- Excludes products fried in oil from the menu. Everyone might hear about the dangers of fried foods.First, the oil -fried product improves cholesterol and triggers the development of cardiovascular disease.Second, fried foods are higher in calories and fatty, so they are the cause of overweight and diabetes.
- Reduce heat treatment of plant products. In the process of cooking plant foods (especially vegetables, fruits, cereals), product fibers are destroyed, which is our good assistant in the process of losing weight.What are the benefits of fiber?It lowers blood glucose levels, saturated and helps in food processing for a long time.For example, raw carrots are complex carbohydrates and good fiber sources, and boiled carrots are quick carbohydrates that lift blood sugar and cause hunger.
Therefore, if possible, it is best to give priority to fresh vegetable products without heat treatment.But if you can't do it without cooking (for example, in the case of cereals, some vegetables and frozen foods), then at least do not digest them and do not bring them to "puree" to preserve fiber.
Step 8: Distribute protein, carbohydrates and fat properly during the day
More information on the menu will be described below.Now remember some important rules that will help you distribute the product properly during the day so it is useful for the body and effective in weight loss.
- The optimal breakfast option is complex carbohydrates (+ a little protein).So start getting used to morning porridge.
- Lunch also requires complex carbohydrates + protein + small vegetables.Basically, standard options will be a side dish with meat or fish and vegetables (or vegetables -boiled).
- As an ideal dinner, there will be birds or fish (you can eggs) + vegetables (fresh or cooked).
- Simple rules: From morning to evening, you need to reduce the amount of carbohydrates used and increase the amount of protein used. That is, at the beginning of the day, the body needs carbohydrates for energy, at the end of the day - the protein for the regeneration process that occurs at night in the body.
- It is best not to use fast carbohydrates and fruits after 16:00 (or in the evening, if you have a non -standard table).Exceptions can be made for green apples.
- Among foods, you should have snacks.There is no strict framework for the product, but it is advisable that they include protein and carbohydrates.
- After dinner, you can make a snack an hour before going to bed, so as not to feel the starvation attack suddenly when you sleep.The ideal choice is kefir cheese or cottage.It is best not to eat foods with high fat or carbohydrate content at night.
Step 9: Increase physical activity
Many health problems arise from inactive lifestyle. Lack of physical activity causes contraction of bone mass, atrophy and muscle weakness, decrease in strength and durability, impaired function of the spine and joints.People who live an inactive lifestyle often have problems such as osteochondrosis, osteoporosis, radiculitis, hernia, scoliosis, and some cardiovascular diseases.Therefore, one of the most important useful habits is frequent 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 major role in the process of losing weight. With sleep deficiency, cortisol pressure hormones are developing, which slows down fat burning. Studies confirm that with high levels of cortisol in the blood, people lose weight slowly or do not lose weight at all.Cortisol not only slows down metabolism, but also causes accumulation of adipose tissue, especially in the stomach.High levels of cortisol in the blood are also influenced by heavy physical activity, psychological stress, consumption of caffeine.If you still doubt whether it is worth changing the prescribed habits and switching to proper nutrition, then we remind you of bad nutrition problems can lead to:
- Diabetes
- Cardiovascular disease
- Gastrointestinal tract problem
- Weak immunity and frequent colds
- Violations of hormone background and infertility
- Kidney disease, liver and gallbladder
- The skin and miscarriage of dry hair
The transition to the right nutrition for many people seems to be not only difficult, but also poor -response. However, if you act gradually, then step by step, you can rebuild your nutrition, familiarize your body with the right food habits and lose weight.
Third Stage: Choosing what product you need to eat
Many do not come to the right nutrition immediately, after trying many dangerous diets or tablets that promise fast and reliable results.But we immediately warn it, there is no magic diet or supplement that allows you to lose weight in the shortest time and set the results for a long time. You need to get used to a balanced diet, if you want to lose weight and maintain your health.So, if we talk about nutrition, two groups of substances:
- Macronutrients are the foods we need in large quantities (measured in grams).They provide the body with energy. These are protein, fat and carbohydrates.
- Micronutrients are useful ingredients that we need in smaller quantities (measured in milligrams).They play an important role in the process of food assimilation, implementation of growth, renewal and body development. These are vitamins, minerals, biologically active ingredients.
First of all, let's talk about protein, carbohydrates and fat.
Squirrel
Protein products are a building material for our body.This is a much -needed component that is directly involved in the process of recovery and cell renewal.Muscles, internal organs, blood system, immune system, skin, hair, nails - our whole body works on protein.In addition, protein participates in the metabolic process and controls metabolism, so for weight loss, the use of protein products is also very important.
Where to get protein on proper nutrition:
- Red lenten meat and small strength
- White fish (great choice for dinner)
- Red fish (for losing weight no more than three times a week)
- Eggs (no more than two yellow a day)
- Dairy products: low cheese, white yogurt, milk, kefir, fermented
- Cheese (for fat loss of fat cheese not more than 20-30 g per day)
- Seafood (squid, shrimp)
- Fish canned food in its own juice (without oil)
- Plant protein: mushrooms, lentils, nuts, nuts, peas
The use of fatty meat (pork, beef, duck, geese) is best to minimize, and if you want to lose weight, reject fatty meat altogether.It is also best to exclude meat processed from consumption, namely salted meat, smoke or cans.But the type of fish fat must be eaten, as it is a source of healthy omega-3 fatty acids.If we are talking about the amount of protein needed, then on average you need to take 1-1.5 g of protein per 1 kg of heavy.With intense exercise 2-2.5 g of protein per 1 kg heavy.
Carbohydrate
What happens with a lack of carbohydrates in the diet? First, you will feel bad fatigue and mood, which will affect performance and life negatively on its principles.Second, you will feel starvation and a desire to eat, as it is a carbohydrate that signals our body about saturation.Third, with the lack of carbohydrates, the body uses amino acids as fuel and destroys the muscles, which will eventually slow down the process of losing weight.Reduces the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates on proper nutrition:
- Cereals cereals, namely porridge (buckwheat, oats, pearl barley, barley, millet, etc. -more)
- Rice is not grilled
- Solid wheat macarons (due to weight loss no more than twice a week, only during lunch)
- Cereal bread or rye (for weight loss not more than 1-2 pieces a day in the morning)
- Potatoes (for losing weight no more than twice a week, only during lunch)
- Vegetables: white cabbage, tomatoes, cucumbers, bell peppers, leaf salads, broccoli, cauliflower, asparagus, patches, eggplant, zucchini, onions, celery, beets, corn and carrots to lose weight no more than three times a week)
- Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, persimmon-not more than 10% of daily calorie norms in the morning, about 150-200 kcal)
For weight loss, it is necessary to reduce the number of rapid carbohydrates, not complex.If complex carbohydrates provide lasting saturation, then carbohydrates are easy to quickly absorb into the blood, and you will soon feel hungry.At the same time, despite the hunger, eating the carbohydrates is not yet processed, and the body needs the next food. Simple carbohydrates are not processed directly to the construction of adipose tissue.
Fat
Most of the weight is very careful with fat, though this is the element needed for normal body activities.Fat normalizes the work of the hormone and nervous system.With the help of fat, the absorption of protein and vitamins occurs and the intestinal mineral absorption of the intestines is determined.Also, fat is a source of energy, they are well saturated.One needs plant fat and animals.Where to get fat on proper nutrition:
- Animal fat from milk (do not buy low-fat products, 3-5% will be optimal)
- Animal fats are made of meat and fish
- Plant fat made of beans and seeds (no more than 10-15 g per day)
- Plant fat made from oil, including a variety of oils - olives, corn, sesame seeds, pumpkin, soybeans, cedar, walnut oil, grape oil (about 1 tbsp daily)
About animal fat from dairy products - it is not recommended to buy low products.If you lose weight, choose a 3-5%fat product, this is optimal for the body to get all the useful ingredients from dairy products.Cream and margarine during weight loss are better to exclude.Minimum daily fat intake is 0.5 g per 1 kg of weight.
Micronutrients
Micronutrients are less important components for our body than protein, carbohydrates and fat. Vitamin deficiency, minerals and biologically active ingredients lead not only to metabolic disorders (which prevent weight loss), but also to serious disease development. The following is a table of vitamins and minerals with the useful properties and descriptions of the product in which they are contained.
Table: Vitamins and Minerals for our body
| Micro- The elements of the |
Where contained | What is needed for |
|---|
| Iron | red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | to transport oxygen to tissue, for metabolism, for the prevention of anemia |
| Calcium | Milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | for bone tissue and teeth reinforcement, for elasticity of muscles and blood vessels |
| Magnesium | broccoli, nuts, soy, brown rice, oats, spinach, eggs, cocoa | For bone tissue and teeth reinforcement, to adjust metabolism, it is essential for those who play sports |
| Potassium | Peanuts, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin | For muscle activity, for the prevention of 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, for the growth and recovery of the body |
| Iodine | Sea cabbage, sea fish, beroodized salt, dairy products, prunes | For the normal function of the thyroid gland and the central nervous system |
| Zinc | Meat and offal, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, wheat | For elastic and healthy skin, for healing wounds, for the immune system, it is very important for exercise |
| Sodium | Salt, soy sauce, cheese, bread | To maintain the balance of salt water in the body, to prevent seizures, to preserve minerals in the blood |
| Selenium | seafood and seafood, meat and outdoor, eggs, bran, wheat shoots | To protect cells from free radical actions, for normal functioning of the thyroid gland, for the development of 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, strawberries, cytre, white cabbage, bell pepper, rosehip | For the body's resistance to infection, to protect the blood vessel wall from damage, is a powerful antioxidant |
| Vitamin B4 | Eggs, liver, wheat shoots, turkey, half, peanuts, dried apricots, raisins, walnuts | For good brain memory and function, for carbohydrate metabolism, to control insulin levels |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important for exercise), to increase immunity, for red blood cell maturation |
| Vitamin D. | Dairy products, fish oil, fish liver, caviar, egg yolk | For bone development and muscle tone, for normal functioning of the thyroid gland, to control blood pressure and heartbeat |
| Vitamin E | Sunflower and olive oil, almonds, peanuts, wheat shoots | It is a powerful antioxidant, has anti -inflammatory properties, antitrombocy and vasodilating |
| Omega 3 | Mackerel, sardine, salmon, tuna, liver cod, byte seedlings, olives and sesame oils, walnuts | For the prevention of cardiovascular disease and joint inflammation, to reduce poor cholesterol, to improve vision, skin and hair |
| Fiber | Oats, cereals, cereals, fresh vegetables and fruits | To control blood sugar levels to increase the gastrointestinal tract, to reduce cholesterol levels |
If you adhere to the right nutrition principles, try to eat varied and do not exclude any group of useful products from your menu, then we can confidently say that you get the required number of micro. So in your body there is a harmonious metabolism.
Fourth Level: We create a menu on PP
After we summarize the basic rules of PP and create a list of products for weight loss, you can continue to organize the menu.In fact, you can create your own menu, depending on the tips outlined above.But you can get used to the option for the menu finished below.
The classic version of the menu on the right nutrition:
- Breakfast: porridge + simple carbohydrates + a little protein
- Snack No.1
- Lunch: Side dishes + meat + vegetables -Simple (fresh or cooked)
- Snack No.2
- Dinner: Low -fish or fish -sayur -sayuran (fresh or cooked)
- 1 hour before bed: a glass of kefir or 150 g of cottage cheese
Let the monotony of the dish shy, as you can change breakfast, lunch and dinner at least daily. Proper nutrition is not a temporary diet for a month. This is a restructuring of the power system and changing the food habits.In addition, the proper nutrition purpose is not only to lose weight, but also to improve the body as a whole.Do not postpone a healthy lifestyle question for later, start correcting food behavior from tomorrow.