You probably have heard 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, tissues and organs.Who should think about the transition to proper nutrition:
- Those who want to lose weight and get rid of excess weight.
- Those who decided to embark 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 It has health problems caused by malnutrition, and should follow a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
- Those who want to attach themselves and their family to healthy habits.
First stage: five simple steps to PP
The first stage includes five simple tips that will help you take a serious step towards proper nutrition without much immersion in theoretical material.Even following these simple rules, you can drop extra pounds, clean the food and accustom yourself to reasonable food consumption.Separation into stages will help those who have not adhered to the principles of proper nutrition before or yet cannot afford to sharply rebuild their diet.
Step 1: Remove "Food Garbage"
The very first step that you need to take on the way to proper nutrition is to exclude the so -called “food garbage” from your menu, namely:
- Sugar and sugar -containing foods
- White pastries and white flour products
- Sausage, sausage products, meat -fins
- Fast food (potatoes of fries, hamburgers, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
Firstly, these are low food products that do not actually bear any benefit to the body.Secondly, these are high-calorie products that are very quickly deposited in fat.Thirdly, most of these products do not saturate the body, so you will constantly feel hunger and eat an extra food rate. Having cleared your diet from this group of products, you will already take a huge step towards proper 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 now about the presence or absence of harm to alcohol with reasonable restrictions, and even take into account the possible positive properties of red wine. When switching to PP, we recommend that you abandon alcohol completely, at least for the period of weight loss.Why is it better to refuse alcohol:
- According to studies, alcoholic drinks acts on neurons that control appetite, which makes the body feel strong hunger.
- Even a small dose of alcohol often provokes a food breakdown when, due to loss of control, you begin to “sweep out” useful and incompetent products in large quantities.
- Alcohol retains water, so the next day on the scales you will actually be guaranteed to see a “armor”, which is very demotivated.
- Alcohol slows down metabolism, so the processes of losing weight in your body will take place at a lower speed.
- Alcoholic drinks very often come with snacks and snacks that will add extra calories.
Step 3: To establish drinking mode
Enjoy yourself to drink 1.5-2 liters of water per day (this is about 6-8 glasses of 250 ml). At first it will seem to you that such a amount of water is unrealistic to drink per 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 exertion.
- Drink one glass of water 30-60 minutes before bedtime.
In order not to forget to drink water, put a remark to your phone. There are a lot of convenient mobile applications that remind of drinking mode.Also try to always 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 stage, many stumble, and either throw the idea of PP, or roll into hard diets.That is why at the first stage 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 at 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 (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 to not just lose weight, but save the result and maintain it during 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 that will become your good companions in the process of switching to proper nutrition.By the second stage, you can go a month after the first stage, or you can immediately, as you decided to adhere to the PP.
Step 6: consume complex carbohydrates
Many losing weight refuse carbohydrates because they are supposedly deposited in fat.However, carbohydrates are an indispensable component of our diet.It is carbohydrates that give us energy and positively affect our mood.Carbohydrates also give a signal to our body about saturation. Therefore, in no case can you exclude carbohydrates from the diet or greatly reduce their number.Therefore, in the framework of proper nutrition, it is necessary to give preference to complex carbohydrates, and not simple.
Step 7: change the approach to the cooking process
This step involves the implementation of two points:
- Exclude products fried in oil from the menu. Everyone probably heard about the dangers of fried foods.Firstly, the products fried in oil increase cholesterol and provoke the development of cardiovascular diseases.Secondly, fried foods are more high-calorie and fatty, therefore it is the cause of excess weight and diabetes.
- Reduce heat treatment of plant products. In the process of cooking plant foods (in particular vegetables, fruits, cereals), fiber of the product is destroyed, namely, it is our good assistant in the process of losing weight.What are the benefits of fiber?It lowers blood glucose levels, saturates and helps in food processing for a long time.For example, raw carrots are a complex carbohydrate and a good source of fiber, and boiled carrots are a quick carbohydrate that lifts blood sugar and causes hunger.
Therefore, if possible, it is better to give preference to a fresh vegetable product without heat treatment.But if you can’t 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 bring them to a “puree” to preserve fiber.
Step 8: correctly distribute proteins, carbohydrates and fats during the day
More details about the menu will be described below.Now let's remember a few important rules that will help you correctly distribute the products during the day so that it is useful for the body and effectively in terms of losing weight.
- The most optimal breakfast option is complex carbohydrates (+ a little protein).Therefore, start accustoming yourself to morning porridge.
- Lunch also needs complex carbohydrates + protein + a little vegetables.In principle, the standard option would be a side 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 rule: from morning to evening, you need 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 regenerating processes that take place at night in the body.
- It is better not to use fast carbohydrates and fruits 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 framework for 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 feel a sudden attack of hunger 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 endurance, impaired 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 home at least 10-20 minutes a day.
Step 10: Remove stress and lack of sleep
Sleep plays a huge role in the process of losing weight. With a lack of sleep, the cortisol stress hormone is developing, which slows down fat burning. 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 metabolism, but also provokes the accumulation of adipose tissues, especially in the abdomen.The high level of cortisol in the blood is also affected by heavy physical activity, psychological stress, consumption of drinks containing caffeine.If you still doubt whether it is worth changing the established habits and switching to proper nutrition, then we remind you of what problems the poor nutrition can lead to:
- Diabetes
- Cardiovascular diseases
- Problems of the gastrointestinal tract
- Weakened immunity and frequent colds
- Hormonal background violation and infertility
- Diseases of the kidneys, liver and gallbladder
- Dry flabby skin and hair loss
The transition to proper nutrition for many seems not just a difficult step, but even poor -response. However, if you act gradually, then step by step you can rebuild your nutrition, accustom your body to proper food habits and get rid of excess weight.
Third stage: Choosing what products you need to eat
Many do not come to proper nutrition immediately, having tried a lot of harmful diets or tablets that promise a quick and reliable result.But we immediately warn, there is no magic diet or food supplement that would allow you to lose weight in the shortest possible time and fix the result for a long time. You need to accustom yourself 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 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 the processes of assimilation of food, 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 building material for our body.This is an indispensable component that is directly involved in the processes of recovery and renewal of cells.Muscles, internal organs, blood system, immune system, skin, hair, nails - our entire 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 proper nutrition:
- Lenten red meat and lean poultry
- White fish (great option for dinner)
- Red fish (for losing weight no more than three times a week)
- Eggs (no more than two yolks per day)
- Dairy products: low -fat cottage cheese, white yogurt, milk, kefir, fermented
- Cheeses (for weight loss of fat cheeses of not more than 20-30 g per day)
- Seafood (squid, shrimp)
- Fish canned food in its own juice (without oil)
- Plant protein: mushrooms, lentils, peas, beans, chickpeas
The consumption of fatty meat (pork, fat beef, duck, goose) is better to minimize, and if you want to lose weight, refuse fatty meat at all.It is also better to exclude processed meat from consumption, that is, the meat that salted, smoked or canned.But the fatty varieties of fish must be consumed, because they are a source of healthy unsaturated omega-3 fatty acids.If we talk about the required amount of protein, then on average you need to consume 1-1.5 g of protein per 1 kg of weight.With intense training 2-2.5 g of protein per 1 kg of weight.
Carbohydrates
What happens with a lack of carbohydrates in the diet? Firstly, you will feel fatigue and bad mood, which will negatively affect both performance and life in principle.Secondly, you will feel hunger and desire to eat, because it is carbohydrates that give a signal to our body about saturation.Thirdly, with a lack of carbohydrates, the body will use amino acids as a fuel and destroy the muscles, which will ultimately slow down the process of losing weight.Reducing the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates on proper nutrition:
- Grain cereals, i.e.Porridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- The rice is not grinded
- Macarons of solid wheat varieties (for losing 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, bell pepper, leaf salad, broccoli, cauliflower, asparagus, patch beans, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for losing weight no more than three times a week)
- Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, persimmon-no more than 10% of the daily calorie norm in the morning, i.e. 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 blood, and very soon you will feel hunger again.At the same time, despite the feeling of hunger, eaten quick carbohydrates have not yet managed to be processed, and the body already requires the next meal. Unprocessed simple carbohydrates go straight to the construction of adipose tissues.
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 both plant and animal fats.Where to get fats on proper nutrition:
- Animal fats from milk (do not purchase 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 different types of oils - olive, corn, sesame seeds, pumpkin, soybean, cedar, walnut oil, grape seed oil (approximately 1 tbsp daily)
Regarding animal fats from dairy products - it is not recommended to purchase low -fat products.If you lose weight, choose 3-5% fat products, this is optimal for the body to obtain all useful substances from dairy products.Cream and margarine during weight loss is better to exclude.The minimum daily fat intake is 0.5 g per 1 kg of weight.
Micronutrients
Micronutrients are no less important components for our body than proteins, carbohydrates and fats. The lack of vitamins, minerals and biologically active substances leads 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 are contained | What are needed for |
|---|
| Iron | red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | for transporting oxygen to tissues, for metabolism, for the prevention of anemia |
| Calcium | milk, cottage cheese, cheeses, yogurt, sour cream, kefir, soy, spinach, cabbage | for bone tissue and strengthening of teeth, for elasticity of muscles and blood vessels |
| Magnesium | broccoli, nuts, soy, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and strengthening of teeth, to adjust metabolism, it is especially necessary for those who play sports |
| Potassium | beans, 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 strengthening tooth, to improve metabolism, for the 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 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 water-salt balance in the body, to prevent seizures, to preserve minerals in the blood |
| Selenium | seafood and sea fish, meat and offal, 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 good vision, for immunity, for the beauty of the skin and hair |
| Vitamin C. | kiwi, strawberries, cytre, white cabbage, bell pepper, rosehip | 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 sprouts, turkey, halve, peanuts, dried apricots, raisins, walnuts | For good memory and brain function, for carbohydrate metabolism, to regulate the level of insulin |
| Vitamin B12 | meat, fish, eggs, algae, tofu, milk | for amino acid metabolism (very important for training), to enhance 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, to regulate blood pressure and heartbeat |
| Vitamin E | Sunflower and olive oil, almonds, peanuts, wheat sprouts | It is a strong antioxidant, has anti -inflammatory, antitrombocy and vasodilating properties |
| Omega 3 | mackerel, sardine, salmon, tuna, cod liver, linseed seed, olive and sesame oil, walnuts | For the prevention of cardiovascular diseases and joint inflammation, to reduce poor cholesterol, to improve vision, skin and hair |
| Fiber | Oat bran, cereals, whole grain bread, fresh vegetables and fruits | to regulate blood sugar levels to improve the gastrointestinal tract, to reduce cholesterol levels |
If you adhere to the principles of proper nutrition, try to eat varied and do not exclude any groups of useful products from your menu, then we can confidently say that you get the required number of microelements. So in your body there is a harmonious metabolism.
The fourth stage: we make a menu on the PP
After we formulated the basic rules of the PP and made a list of products for weight loss, you can proceed to compile a menu.In fact, you can make a menu yourself, simply relying on the tips outlined above.But you can familiarize yourself with the options for the finished menu below.
The classic version of the menu on proper nutrition:
- Breakfast: porridge + simple carbohydrates + a little protein
- Snack No. 1
- Lunch: side dish + meat + vegetables (fresh or cooked)
- Snack No. 2
- Dinner: low -fat bird or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g of cottage cheese
Let the monotony of dishes are not 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 power system and changing food habits.Moreover, 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, begin to correct food behavior from tomorrow.