You've probably heard more than once a common expression: "We are what we eat."And it's true.The choice of products directly affects our health.Food is a source of building materials for our cells, tissues and organs.Which should think of the transition to good nutrition:
- Those who want to lose weight and get rid of excess weight.
- Those who decided to get started on the path of a healthy lifestyle (healthy lifestyle).
- Those who play sports and want to support themselves in good physical shape.
- Those who want to avoid possible health problems caused by malnutrition.
- To those who Already He has health problems caused by malnutrition and should follow a reasonable diet (gastrointestinal problems, cardiovascular disease, etc.)
- Those who want to get attached themselves and their families to healthy habits.
First step: five simple steps for pp
The first step includes five simple tips that will help you take a serious step towards good nutrition without too much immersion in theoretical material.Even by following these simple rules, you can drop extra pounds, clean the food and get used to reasonable food consumption.Step separation will help those who have not joined the principles of good nutrition or cannot afford to strongly rebuild their diet.
Step 1: Remove the "food garbage"
The very first step you need to take on the way to good nutrition is to exclude "food garbage" from your menu, namely:
- Foods containing sugar and sugar
- White pastries and white flour products
- Sausage, sausage products, meat -Fin
- Fast food (potatoes of fries, burgers, fries, snacks, etc.)
- Sweet juice, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First, it is weak food products that bring no advantage for the body.Second, it is 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 hunger and eat an additional food rate. After eliminating your diet from this group of products, you will already take a huge step towards good nutrition and weight loss.
Step 2: Exclude alcoholic beverages
The second step involves the exclusion of another group of inherent products - alcoholic beverages.We will not talk about the presence or lack of prejudice to alcohol with reasonable restrictions, and even take into account the possible positive properties of red wine. When you go to PP, we recommend that you completely abandon alcohol, at least for the weight loss period.Why is it better to refuse alcohol:
- According to studies, alcoholic beverages act on neurons that control appetite, which means that the body felt strong hunger.
- Even a small dose of alcohol often causes food rupture when, due to the loss of control, you start to "sweep" useful and incompetent products in large quantities.
- Alcohol keeps water, so the next day on a scale, you will really be sure to see a "armor", which is very demotivated.
- Alcohol slows down metabolism, so the weight loss processes in your body will take place at a lower speed.
- Alcoholic drinks very often come with snacks and snacks that will add additional calories.
Step 3: To establish the mode of alcohol consumption
Have fun to drink 1.5 to 2 liters of water per day (it is about 6 to 8 glasses of 250 ml). At the beginning, it will seem to you that such a quantity of water is not realistic to drink a day, but gradually you can make it 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 to 60 minutes before bedtime.
In order not to forget to drink water, put a remark on your phone. There are many practical mobile applications that recall the mode of alcohol consumption.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 also the most important at the same time.At this point, a lot stumbles and throw the idea of PP, or ride in difficult diets.This is why at the first stage of the transition to good 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 taken into account at the following stages.Thus, the general regime will look like this:
- Full breakfast (7:00 am)
- Snack n ° 1 (10:00 am)
- Lunch (1 p.m.)
- Snack n ° 2 (16:00)
- Dinner (7 p.m.)
- Easy snack 1 hour before bedtime: kefir, cottage cheese (9:00 p.m.)
The time is indicated conditionally, taking into account the increase at 6:00 am and the departure to sleep at 10:00 pm.If you get up later or earlier, adjust the time at your schedule.The main base of appropriate nutrition: eat every 3 hours in small portions (200-250 g).
Step 5: Connect to change your lifestyle
If you want not only to lose weight, but save the result and keep it during your life, you should remember another important principle of appropriate nutrition. Good nutrition should be part of your life and not a short -term stage for weight loss. Connect yourself to change eating habits forever.Your body will thank you not only with a slim body, but also with good health.
Second step: the five second simple stages for pp
The second step already involves a more thoughtful approach to the choice of products and their distribution during the day.In addition, other useful habits are added here who will become your good companions in the process of passing to good nutrition.At the second step, you can spend a month after the first step, or you can immediately, as you decided to join the PP.
Step 6: consume complex carbohydrates
Many carbohydrates lose the weight of carbohydrates because they are supposed to place in fats.However, carbohydrates are an essential component of our diet.These are carbohydrates that give us energy and positively affect our mood.The carbohydrates also give a signal to our body on saturation. Therefore, in no case can you exclude carbohydrates from the diet or considerably reduce their number.Therefore, in the context of good nutrition, it is necessary to give preference to complex carbohydrates, and not simple.
Step 7: Change the approach of the kitchen process
This step implies the implementation of two points:
- Exclude fried products in oil from the menu. Everyone has probably heard of the dangers of fried food.First, oil fried products increase cholesterol and cause the development of cardiovascular disease.Secondly, fried foods are richer in calories and fatty, so this is the cause of excess weight and diabetes.
- Reduce the heat treatment of plant products. In the process of cooking plant foods (especially vegetables, fruits, cereals), the product fiber is destroyed, that is our good assistant losing weight.What are the advantages of fiber?It lowers blood sugar, saturation and helps to transform food for a long time.For example, raw carrots are a complex carbohydrates and a good source of fiber, and boiled carrots are a quick carbohydrate that raises blood sugar and causes hunger.
Therefore, if possible, it is preferable to preferably give a product of fresh vegetables without thermal treatment.But if you cannot do without cooking (for example, in the case of cereals, certain vegetables and frozen foods), at least do not digest them and do not bring them to a "mash" to preserve the fibers.
Step 8: Distribute proteins, carbohydrates and fats correctly during the day
More details on the menu will be described below.Now 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 little protein).Therefore, start getting used to the morning porridge.
- Lunch also needs complex carbohydrates + protein + a little vegetable.In principle, the standard option would be an accompaniment dish with meat or fish and vegetable salad (or simmered vegetables).
- As an ideal dinner, there will be a bird or a fish (you can eggs) + 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. In other words, at the start of the day, the body needs carbohydrates for energy, at the end of the day - proteins for the regeneration processes that take place at night in the body.
- It is best not to use fast carbohydrates and fruit after 4:00 p.m. (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 that they include proteins and carbohydrates.
- After dinner, you can take 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 cottage cheese.It is better not to eat food with a high fat or carbohydrate content at night.
Step 9: Increase physical activity
Many health problems arise due to a sedentary lifestyle. The absence of physical activity causes a contraction of bone mass, atrophy and muscle weakness, a decrease in strength and endurance, an altered function of the spine and joints.People who lead a sedentary lifestyle very often encounter 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 least 10 to 20 minutes a day.
Step 10: Remove 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 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 slows not only metabolism, but also causes the accumulation of adipose tissues, especially in the abdomen.The high level of cortisol in the blood is also affected by strong physical activity, psychological stress, consumption of drinks containing caffeine.If you always doubt whether it is worth changing the established habits and going to good nutrition, we remind you of the problems that bad nutrition can lead to:
- Diabetes
- Cardiovascular diseases
- Gastrointestinal tract problems
- Weakened immunity and frequent colds
- Violation of hormonal and infertility history
- Kidneys, liver and gallbladder
- Dry skin and dry hair loss
The transition to good nutrition for many does not only seem to be a difficult step, but even a bad answer. However, if you act gradually, then step by step, you can rebuild your nutrition, accustom your body to appropriate eating habits and get rid of excess weight.
Third step: choose the products you need to eat
Many do not immediately come to nutrition, having tried a lot of harmful diets or tablets that promise a quick and reliable result.But we warn immediately, there is no magic diet or food supplement that would allow you to lose weight as soon as possible and to repair the result for a long time. You have to get used to a balanced diet, if you want to lose weight to always and maintain health.So if we are talking about nutrition, that is to say 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 that we need in smaller quantities (measured in milligrams).They play an important role in food assimilation processes, the implementation of growth processes, renewal and body development. They are vitamins, minerals, biologically active substances.
First, let's talk about proteins, carbohydrates and fats.
Squirrels
Protection products are a building material for our body.It is an essential component which is directly involved in the recovery and cell renewal processes.Muscles, internal organs, blood system, immune system, skin, hair, nails - our whole body works on proteins.In addition, proteins participate in metabolic processes and regulate metabolism, therefore, for weight loss, the consumption of protein products is also extremely important.
Where to get the protein on good nutrition:
- Lent red meat and lean poultry
- White fish (excellent option for dinner)
- Crossfish (to lose weight no more than three times a week)
- Eggs (no more than two yolks per day)
- Dairy products: low cottage cheese in fog, white yogurt, milk, kefir, fermented
- Cheeses (for weight loss of fat cheeses from no more than 20 to 30 g per day)
- Seafood (calmar, shrimps)
- Canned fish in its own juice (oil -free)
- Vegetable protein: fungi, lenses, peas, beans, chickpeas
The consumption of fatty meat (pork, fatty beef, duck, goose) is preferable to minimize, and if you want to lose weight, refuse fatty meat at all.It is also preferable to exclude transformed meat from consumption, that is to say the meat that has salted, smoked or canned.But fatty varieties of fish should be consumed because they are a source of insaturated healthy omega-3 fatty acids.If we are talking about the required quantity of protein, you should consume 1-1.5 g of protein on average by 1 kg of weight.With intense formation 2 to 2.5 g of protein by 1 kg of weight.
Carbohydrates
What's going on with a lack of carbohydrates in food? First, you will feel fatigue and bad humor, which will negatively affect performance and life in principle.Second, you will feel hunger and the desire to eat, because it is the carbohydrates that give a signal to our body on saturation.Third, with a lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which will ultimately slow down the weight loss process.Reduce the number of muscles = deterioration in body quality + slow metabolism.Where to get carbohydrates on good nutrition:
- Cereal cereals, that is to say boiled (buckwheat, oats, pearl barley, barley, millet, etc.)
- Rice is not crushed
- Macaroons of solid wheat varieties (to lose weight no more than twice a week, only at lunch)
- Whole Grain or Rye Bread (For Weight Loss of Not More Than 1-2 Pieces Per Day in the Morning)
- Potatoes (For Losing Weight No More Than Twice A Week, Only at Lunch)
- Vegetables: white cabbage, tomatoes, cucumbers, pepper, leave salad, broccoli, cauliflower, asparagus, patch beans, eggplant, zucchini, 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 the restrictions: bananas, grapes, dates, figs, khaki-no more than 10% of the daily calorie standard in the morning, that is to say around 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, simple carbohydrates are quickly absorbed into the blood, and very soon you will feel hunger again.At the same time, despite the feeling of hunger, the rapid carbohydrates have not yet managed to be treated, and the body already requires the next meal. Unproroced simple carbohydrates Go Straight to the Construction of Adipone Tissue.
Fat
Most losing weight are very Wary of Fats, Although this is a necessary Element for the normal Activity of the body.Fat Normalize 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 intestines is ensured.Also, fats are a source of energy, they saturate well.A person needs vegetable and animal fats.Where to get fates on proper nutrition:
- Milk animal fats (do not buy low -fat products, 3 to 5% will be optimal)
- Animal fats made of meat and fish
- Vegetable fats made of nuts and seeds (no more than 10 to 15 g per day)
- Vegetable fats in oils, including different types of oils - olive, corn, sesame seeds, pumpkin, soy, cedar, nut oil, grape seed oil (about 1 tablespoon per day)
Regarding the animal fats of dairy products - it is not recommended to buy low -fat products.If you lose weight, choose 3 to 5% fatty products, this is optimal for the body to obtain all useful substances from dairy products.It is best to exclude cream and margarine during weight loss.The minimum daily fat in fat is 0.5 g per 1 kg of weight.
Micronutrients
Micronutrients are not less important components for our body than proteins, carbohydrates and fats. The absence 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. You will find below 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 are contained | What is necessary for |
|---|
| 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, cheeses, yogurt, sure cream, kefir, soy, spinach, cabbage | For bone tissue and strengthening teeth, for the elasticity of muscles and blood vessels |
| Magnesium | Broccoli, nuts, soy, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and teeth strengthening, to adjust metabolism, it is particularly necessary for those who play sports |
| Potassium | Beans, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin | For muscle activity, for prevention of the heart and vessels, to normalize metabolism |
| Phosphorus | milk, dairy products, meat, fish, peanuts, cereals, broccoli | To form bone tissue and strengthen tooth, improve metabolism, for growth and restoration of the body |
| Iodine | Sea cabbage, sea fish, iodized salt, dairy products, prunes | 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, wheat sound | For elastic and healthy skin, for the healing of injuries, 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, to avoid crises, preserve minerals in the blood |
| Selenium | Seafood and seafish, meat and offices, eggs, sounds, wheat germs | 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 | For a good vision, for immunity, for the beauty of the skin and the hair |
| Vitamin C. | kiwi, strawberries, cytre, white cabbage, pepper, roship | 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 germs, turkey, half, peanuts, dried apricots, raisins, nuts | For good memory and good function, for the metabolism of carbohydrates, to regulate 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. | 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, regulating blood pressure and heart rate |
| Vitamin E | Councol and olive oil, almonds, peanuts, wheat germs | It is a strong antioxidant, has anti-inflammatory, antimtrombocal and vasodilator properties |
| Omega 3 | mackerel, sardine, salmon, tuna, cod liver, flax seeds, olive and sesame oil, nuts | To prevention of cardiovascular disease and joint inflammation, to reduce bad cholesterol, improve vision, skin and hair |
| Fiber | Oat bran, cereals, whole grain bread, fresh vegetables and fruit | To regulate blood sugar to improve gastrointestinal tract, to reduce cholesterol levels |
If you join the principles of good nutrition, try to eat varied and do not exclude any group of useful products from your menu, we can say with confidence that you get the required number of micro-elements. So in your body there is a harmonious metabolism.
The fourth step: we make a menu on the pp
After formulating the basic rules of the PP and drawn up a list of weight loss products, you can compile a menu.In fact, you can make a menu yourself, simply relying on the advice described above.But you can familiarize yourself with the menu options below.
The classic version of the menu on good nutrition:
- Breakfast: porridge + single carbohydrates + a little protein
- Snack n ° 1
- Lunch: accompanying dish + meat + vegetables (fresh or cooked)
- Snack n ° 2
- Dinner: low or fish bird + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g of cottage cheese
That the monotony of the dishes is not embarrassed, because you can change the contents of breakfast, lunch and dinner at least every day. Good nutrition is not a temporary diet for a month. It is a restructuring of the electrical system and a modification of eating habits.In addition, the purpose of good nutrition is not only to reduce excessive weight, but also to improve the body as a whole.Do not report the questions of a healthy lifestyle for later, start to correct the eating behavior of tomorrow.