You've probably heard more than once an ordinary 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 think about switching to the right food:
- Those who want to lose weight and get rid of overweight.
- Those who decided to start on the way of a healthy lifestyle (healthy living).
- 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 There are health problems caused by malnutrition, and should follow a reasonable diet (gastrointestinal problems, cardiovascular disease, etc.)
- Those who want to join themselves and their family with healthy habits.
Stage One: 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 diving into the theoretical material.Even following these simple rules, you can throw extra pounds, cleanse food and get used to reasonable food consumption.Phase division will help those who have not respected the principles of proper food before or still cannot afford to reconstruct their diet fiercely.
Step 1: Remove "Food Waste"
The first step you need to take the way to the right food is to exclude the so -called "food waste" from your menu, namely:
- Foods containing sugar and sugar
- White pastries and white flour products
- Sausage, sausage products, meat -pro
- Quick food (chips, hamburgers, chips, snacks, etc.)
- Sweet liquids, soda and lemonade
- Mayoneze, ketchup and unnatural sauces
First, these are low food products that actually do not have any benefit to the body.Second, these are high -calorie products that are deposited very quickly in fat.Third, most of these products do not saturate the body, so you will constantly feel hungry and eat an additional dietary rate. Once you have cleared your diet from this set of products, you will already take a big step towards the right eating and weight loss.
Step 2: Exclude alcoholic beverages
The second step involves the exclusion of another set of inherent products - alcoholic beverages.We will not talk now about the presence or lack of damage to alcohol with reasonable restrictions, and we will even consider the potential positive properties of red wine. When switching to PP, we recommend that you completely abandon alcohol, at least for the period of weight loss.Why is it better to refuse alcohol:
- According to studies, alcoholic beverages act on neurons that control appetite, which makes the body feel strong.
- Even a small dose of alcohol often provokes a food break when, due to loss of control, you start to "clean" useful and disabled products in large quantities.
- Alcohol holds the water, so the next day in the scales you will actually be guaranteed to see an "armor", which is highly demotivated.
- Alcohol slows metabolism, so weight loss processes in your body will be done at a lower speed.
- Alcoholic beverages very often come with snack and snack that will add extra calories.
Step 3: To decide the way of drinking
Enjoy yourself to drink 1.5-2 liters of water a day (this is about 6-8 cups of 250 ml). At first it will seem that such an amount of water is unrealistic to drink a day, but you can gradually make your habit useful.
- Drink a glass of water after you wake up.
- Drink a glass of water before eating (in 20-30 minutes).
- Drink a glass of water before and after physical exercise.
- Drink a glass of water 30-60 minutes before bedtime.
In order not to forget to drink water, place a remark on your phone. There are many appropriate mobile applications that remember the way of drinking.Also try to always carry with you a bottle of water (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 are prevented, or throw the idea of PP, or roll in solid diets.That is why in the first phase of switching to the right nutrition it is best to set the diet as a whole.The subtlets of distribution of proteins, carbohydrates and fats will be considered in the next stages.So the general diet will look like this:
- Full Breakfast (7:00)
- Snack no.1 (10:00)
- Lunch (13:00)
- Snack No.2 (16:00)
- Dinner (7pm)
- Light snack 1 hour before bedtime: kefir, cottage cheese (21:00)
Time is shown on bail, taking into account the growth at 6:00 am and the departure to sleep at 22:00.If you get up later or earlier, then adjust the time in your schedule.Key base for proper nutrition: Eat every 3 hours in small portions (200-250 g).
Step 5: A tune to change the lifestyle
If you want not only to lose weight but save the result and maintain it in your life, then you should 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 to change food habits forever.Your body will thank you not only with a thin body but also with good health.
Stage Two: The second five simple steps for PP
The second phase already means a more intended approach to choosing products and distributing them during the day.Also, other useful habits are added here that will become your good friends in the process of switching to the right nutrition.By the second phase, you can go a month after the first phase, or you can immediately, after deciding to adhere to PP.
Step 6: Consume complex carbohydrates
Many lose weight reject carbohydrates because they are supposed to be deposited in fat.However, carbohydrates are an indispensable ingredient of our diet.It is carbohydrates that give us energy and positively affect the mood.Carbohydrates also give a signal to our body for saturation. Therefore, in no case can you exclude carbohydrates from the diet or reduce their number greatly.Therefore, in the context of proper nutrition, it is necessary to prioritize complex, and not simple carbohydrates.
Step 7: Change access to cooking process
This step includes the implementation of two points:
- Exclude fried products in oil from the menu. Everyone has probably heard of the dangers of fried foods.First, fried products in oil increase cholesterol and provoke the development of cardiovascular disease.Second, fried foods are higher with calories and fatty, so it is the cause of excess weight and diabetes.
- Lower the heat treatment of plant products. In the process of cooking herbal foods (in particular vegetables, fruits, cereals), the fiber of the product is destroyed, that is, our good aide in the process of losing weight.What are the benefits of fiber?It lowers blood glucose levels, saturates and helps process food for a long time.For example, raw carrots are a complex carbohydrate and a good source of fiber, and boiled carrots are a rapid carbohydrate that removes blood sugar and causes hunger.
Therefore, if possible, it is best to prioritize a fresh vegetable product without heat treatment.But if you cannot do without cooking (for example, in the case of cereals, some vegetables and frozen foods), then at least do not digest them and do not lead them to a "puree" to store fibers.
Step 8: Distribute the 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 distribute products correctly 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 (+ little protein).Therefore, start learning yourself about the morning porridge.
- Lunch also needs complex carbohydrates + protein + little vegetables.In principle, the standard option would be a side dish with meat or fish and vegetable salad (or boiled 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 need to 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 - protein for regenerative processes that occur at night in the body.
- It is best not to use fast carbohydrates and fruit after 4pm (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 framework for products, but it is desirable for them to include protein and carbohydrates.
- After dinner, you can make a snack an hour before bedtime, so as not to feel a sudden hunger attack when you go to bed.The ideal option is kefir or curd.It is best 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. Lack of physical activity causes a contraction of bone mass, atrophy and muscle weakness, a decrease in strength and durability, damaged spine function and joints.People who lead a very sedentary lifestyle often encounter problems such as osteochondrosis, osteoporosis, radiculitis, hernia, scoliosis, as well as a number of cardiovascular disease.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: Remove stress and lack of sleep
Sleep plays a major role in the process of losing weight. With the lack of sleep, the cortisol stress hormone is developing, which slows down fat burning. Studies confirm that with a high level of blood cortisol, people lose weight very slowly or do not lose weight at all.Cortisol not only slows metabolism, but also provokes the accumulation of adipose tissue, especially in the abdomen.High blood cortisol levels are also affected by severe physical activity, psychological stress, caffeine -containing beverages.If you still suspect if it is worth changing the habits set and switch to the right food, then we remind you what problems can lead poor food:
- Diabetes
- Cardiovascular disease
- Gastrointestinal tract problems
- Weakened immunity and frequent colds
- Violation and infertility of hormonal background
- Kidney, liver and gall bladder diseases
- Dry loss of skin and hair
Going to the right nutrition for many people seems not only a difficult step, but also a poor answer. However, if you do gradually, then step by step you can rebuild your food, learn your body about the right food habits and get rid of excess weight.
Phase Three: Choosing that products you need to eat
Many do not immediately come to the right food, as they have tried many harmful diets or tablets that promise a quick and reliable result.But we immediately warn, there is no magic diet or food supplement that will allow you to lose weight in the shortest possible time and adjust the result for a long time. You have to learn yourself for a balanced diet if you want to lose weight forever and maintain health.So if we are talking about food, that is, two large groups of substances:
- Macronutrients are food substances 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, implementation of growth processes, renovation and body development. These are vitamins, minerals, biologically active substances.
First of all, let's talk about protein, carbohydrates and fats.
squirrels
Protein products are a building 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 - our whole body works in protein.Moreover, proteins participate in metabolic processes and regulate metabolism, therefore, for weight loss, consumption of protein products is also extremely important.
Where to get the protein in the right food:
- Lenten red meat and poultry of lean
- White fish (excellent dinner option)
- Red fish (for weight loss no more than three times a week)
- Eggs (no more than two yellow per day)
- Dairy products: low cheese with low cottage, white yogurt, milk, kefir, fermented
- Cheese (for weight loss of fat cheeses not more than 20-30 g per day)
- Seafood (squid, shrimp)
- Canned fish food in its own juice (without oil)
- Plant Protein: mushrooms, lentils, peas, beans, chickpeas
Fat meat consumption (pork, fat beef, duck, goose) is better to minimize, and if you want to lose weight, refuse fatty meat.Also better to exclude consumer processed meat, that is, salty meat, smoke or canned.But fatty varieties of fish should be consumed because they are a source of healthy unsaturated fatty acids.If we talk about the required amount of protein, then on average you should consume 1-1.5 g of protein per 1 kg of weight.With intensive training 2-2.5 g protein per 1 kg of weight.
carbohydrate
Happy what happens with carbohydrate deficiency in the diet? First, you will feel bad fatigue and mood, which will adversely affect both performance and life in principle.Second, you will feel hunger and desire to eat because it is carbohydrates that give our body a signal for satiety.Third, with carbohydrate deficiency, the body will use amino acids as fuel and destroy the muscles, which will eventually slow down the weight loss process.Reduce muscle number = deterioration of body quality + slow metabolism.Where to get carbohydrates in the right food:
- Grain grains, ie porridge (buckwheat, oats, barley pearls, barley, millet, etc.)
- Rice is not ground
- Pasta of solid wheat varieties (for weight loss no more than twice a week, at lunch only)
- Full grain bread 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, at lunch only)
- Vegetables: white cabbage, tomatoes, cucumbers, bell pepper, leafy salad, broccoli, cauliflower, asparagus, patch beans, eggplant, zucchini, onions, celery (squash, beets, corn and carrots for weight loss no more than three times a week)
- Fruits (for the weight loss we use with restrictions: bananas, grapes, data, figs, Persimmon-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 complex ones.If complex carbohydrates give prolonged saturation, then simple carbohydrates are quickly absorbed into the bloodstream, and you will soon feel hunger.At the same time, despite the feeling of hunger, eating rapid carbohydrates have not yet been processed, and the body already requires the other meal. Simple raw carbohydrates go directly to the construction of adipose tissue.
Stupid
Most losers are very careful to fats, though this is an indispensable element 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 is ensured and the absorption of useful minerals from the intestines is provided.Also, fats are a source of energy, they are well saturated.A person needs plant and animal fats.Where to get fats in the right food:
- Animal fats from milk (do not buy low-fat products, 3-5% will be optimal)
- Animal fats made of meat and fish
- Plant fats made of nuts and seeds (no more than 10-15 g per day)
- Plant fats made of oils, including various types of oils - olives, corn, sesame seeds, squash, soybeans, cedar, walnut oil, grape seed oil (approximately 1 tbsp daily)
As for animal fats from dairy products - it is not recommended to buy low low products.If you lose weight, choose 3-5% fat products, it is optimal for the body to get all the useful substances from dairy products.Cream and margarine during weight loss is better to exclude.Minimum daily fat intake is 0.5 g per 1 kg of weight.
micronutrient
Micronutrients are no less important ingredients for our body than proteins, carbohydrates and fats. Lack of vitamins, minerals and active biological substances leads not only to metabolic disorders (which prevents weight loss), but also in the development of serious diseases. Below is a table of vitamins and minerals with their beneficial properties and a description of the products in which they are included.
Table: vitamins and minerals for our body
| micro Element |
Where are they contained | What are needed |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | For the transport of oxygen to tissues, for metabolism, for the prevention of anemia |
| Calcium | milk, cottage cheese, cheese, yogurt, sour cream, kefir, soybean, spinach, cabbage | For bone tissue and teeth strengthening, for elasticity of muscle and blood vessels |
| Magnesium | broccoli, nuts, soybeans, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and teeth strengthening, to regulate metabolism, it is especially necessary for those who play sports |
| Potassium | Beans, potatoes, salmon, dried fruit, pistachio, spinach, pumpkin | For muscle activity, for heart and vessel prevention, to normalize metabolism |
| Phosphorus | milk, dairy products, meat, fish, peanuts, cereals, broccoli | To form bone tissue and tooth strengthening, to improve metabolism, for the growth and restoration of the body |
| iodine | Seafood, seafood, iodized salt, dairy products, prunes | For the normal functioning of the thyroid gland and the central nervous system |
| Zinc | Meat and off, fish, eggs, legumes, squash, sesame 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 water salt in the body, to prevent seizures, to store minerals in the blood |
| selenium | Seafood and seafood, meat and slaps, eggs, bran, wheat cabbage | To protect cells from the action of free radicals, for the normal functioning of the thyroid gland, for the development of immunity |
| Vitamin a | Squash, batteries, carrots, fish oil, beef liver | For good vision, for immunity, for the beauty of the skin and hair |
| Vitamin C. | Kiwi, strawberry, quil, white cabbage, bell pepper, pink | For the body's resistance to infections, to protect the blood vessel walls from damage, is a strong antioxidant |
| Vitamins B4 | Eggs, liver, wheat cabbage, 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 metabolism of amino acids (very important for training), to increase immunity, for maturity of red blood cells |
| Vitamin D. | Dairy products, fish oil, fish liver, caviar, egg yolk | For the development of bone 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 seedlings | Is a strong antioxidant, has anti -inflammatory properties, antitrombocy and vasodil |
| Omega 3 | mackerel, sardine, salmon, tone, liver with code, linseed, olive oil and sesame, nuts | For the prevention of cardiovascular disease and inflammation of the joints, to reduce poor cholesterol, to improve eyesight, skin and hair |
| Fiber | Oats, cereals, whole grain bread, fresh vegetables and fruit | To regulate blood sugar levels to improve gastrointestinal tract, to reduce cholesterol levels |
If you adhere to the principles of proper nutrition, try to eat different and do not exclude any set of useful products from your menu, then we can certainly say that you get the required number of microelements. So in your body there is a harmonious metabolism.
Stage Four: We make a menu in PP
Once we have formulated the basic rules of PP and have made a list of weight loss products, you can continue to compile a menu.In fact, you can make a menu yourself, simply relying on the tips described above.But you can get acquainted with the options for the menu completed below.
The classic version of the menu in the right food:
- Breakfast: porridge + simple carbohydrates + little protein
- Snack no.1
- Lunch: Side dish + meat + vegetables (fresh or cooked)
- Snack no.2
- Dinner: Bird or Lower Fish + Vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g of curd cheese
Let the monotony of the dishes not be embarrassed, because you can change the content of breakfast, lunch and dinner at least every day. Proper nutrition is not a temporary diet for a month. This is a restructuring of the energy system and changing food habits.Moreover, the purpose of proper nutrition is not only to reduce excess weight, but also improve the body as a whole.Do not postpone questions of a healthy lifestyle for later, start correcting food behavior from tomorrow.