You probably have heard a common expression repeatedly: "We are what we eat."And that's true.The choice of products directly influences our health.Foods are the source of building materials for our cells, tissues and organs.Who should think about switching to proper nutrition:
- Those who want to lose weight and get rid of overweight.
- Those who have decided to start a healthy lifestyle (a healthy lifestyle).
- Those who exercise and want to support themselves in good physical condition.
- Those who want to avoid possible health problems caused by malnutrition.
- To those who already Malnutrition causes health problems 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 Simple Steps for PP
The first phase contains five simple tips that promote a serious step towards proper nutrition without being immersed in the theoretical material.Even after these simple rules, you can throw away extra pounds, cleanse your food and get used to reasonable food.Separation to the stage helps those who have not yet adhered to the principles of proper nutrition or cannot afford to sharply rebuild their diet.
Step 1: Remove the "Food -Eyes"
The first step you need to take for proper nutrition is to exclude the so -called "food garbage" from the menu, namely:
- Foods containing sugar and sugar
- White cakes and white flour products
- Sausage, sausage products, meat wheels
- Fast food (potatoes, hamburgers, chips, snacks, etc.
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First of all, these are low food products that do not actually benefit from the body.Second, these are high calorie products that are deposited very quickly in fat.Thirdly, most of these products do not saturate the body, so they constantly feel hunger and will eat an extra food fee. After cleaning the diet from this product group, it is already a huge step towards proper nutrition and weight loss.
Step 2: Excludes alcoholic beverages
The second step involves the exclusion of another group of alcoholic beverages.We will no longer talk about the lack of alcohols and rational restrictions, and even take into account the potential positive properties of red wine. When it switches to PP, we recommend that you leave the alcohol completely, at least for the weight loss period.Why is it better to refuse alcohol:
- According to studies, alcoholic beverages affect nerve cells that control the appetite, which makes the body feel strong hunger.
- Even a small amount of alcohol often provokes food breakdown when you start to "displace" useful and incompetent products in large quantities due to loss of control.
- Alcohol holds back the water, so the next day on the scales, he is guaranteed to see a "armor" that is very motivated.
- Alcohol slows down the metabolism, so the weight loss process in the body is at a lower speed.
- Alcoholic beverages often come with snacks and snacks that give extra calories.
Step 3: To create a drinking mode
Enjoy 1.5-2 liters of water a day (about 6-8 glasses, 250 ml). At first, it seems to you that such an amount of water is unrealistic to drink daily, but it can gradually make it a useful habit.
- Drink a glass of water after waking up.
- Drink a glass of water before meals (20-30 minutes).
- Drink a glass of water before and after physical effort.
- Drink a glass of water 30-60 minutes before bedtime.
In order not to forget to drink water, make a comment on your phone. Many comfortable mobile apps remind you of drinking.Try to keep a bottle of water with you (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 this stage, many stumble and either throw away the PP idea or roll into the hard diet.This is the reason why it is better to determine at least the whole diet in the first phase of switching to proper nutrition.The delicacies of proteins, carbohydrates and fat distribution are taken into account in the following stages.So the general diet will look like this:
- Full breakfast (7:00)
- 1. Snack (10:00)
- Lunch (13:00)
- 2. Snack (16:00)
- Dinner (19:00)
- Light Snack 1 hour before bedtime: kefir, cottage cheese (21:00)
The time is conditionally indicated, taking into account the rise at 6:00 and sleep by 22:00.If you get up later or earlier, set the time for the schedule.The main basis of proper nutrition is to eat in small portions (200-250 g) every 3 hours.
Step 5: Tune in to change your lifestyle
If you not only want to lose weight, but also save the result and maintain it during your life, you should remember another important principle of proper nutrition. Proper nutrition should become part of your life and not for a short -term weight loss. Tune in to change eating habits forever.Your body thanks to you not only with a slender body but also with good health.
Stage Two: The second five simple steps for PP
The second phase has a more thoughtful approach to the choice of products and distribution during the day.In addition, we add other useful habits here that will be their good companions when switching to proper nutrition.You can go to the second phase one month after the first stage or get immediately as you decided to follow the PP.
Step 6: Consumption of complex carbohydrates
Many weight loss refuses carbohydrates because they are allegedly fat.However, carbohydrates are essential elements of our diet.Carbohydrates give energy and positively influence our mood.Carbohydrates also give our body a sign of saturation. Therefore, you cannot exclude carbohydrates from your diet or significantly reduce your number.Therefore, in proper nutrition, the preference for complex carbohydrates should be preferred and is not easy.
Step 7: Change an approach to cooking process
This step involves implementing two points:
- Except from the menu, products baked in oil. Everyone probably heard about the dangers of fried food.First of all, oil-baked products increase cholesterol and provoke cardiovascular disease.Second, fried foods are high in calories and greasy, so the cause of excessive weight and diabetes.
- Reduce the heat treatment of plant products. In the process of cooking the plants (especially vegetables, fruits, cereals), the product fiber is destroyed, namely our good assistant in the weight loss process.What are the benefits of fiber?This lowers blood sugar levels, is saturated for a long time and promotes food processing.For example, raw carrots are complex carbohydrates and good sources of fiber, and cooked carrots are a quick carbohydrate that raises blood sugar and causes hunger.
Therefore, if possible, it is better to preference for a fresh vegetable product without heat treatment.But if you can't do it without cooking (for example, cereals, some vegetables and frozen food), at least do not digest them or bring them to "puree" to preserve the fiber.
Step 8: During the day, spread the proteins, carbohydrates and fats correctly
Further details on the menu are described below.Do not forget some important rules that help distribute the products at the daytime that this is useful for the body and efficiently for weight loss.
- The most optimal morning option is complex carbohydrates (+ a small protein).So start the morning porridge.
- Lunch requires complex carbohydrates + protein + a little vegetable.Basically, the usual option is a garnish, meat or fish and vegetable salads (or steamed vegetables).
- Ideal dinner will be a bird or fish (egg) + vegetables (fresh or cooked).
- Simple rule: From morning in the 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 energy carbohydrates at the end of the day - proteins to regenerate the processes in the body at night.
- It is much better not to use fast carbohydrates and fruits after 16:00 (or in the afternoon if it has a non -standard schedule).An exception can be made for green apples.
- There should be a snack between the meal.There is no strict framework for products, but it is desirable to include proteins and carbohydrates.
- One hour after dinner, you can make a snack so you don't feel the sudden attack of hunger when you go to bed.The ideal option is kefir or curd.It is much better not to eat high fat or carbohydrate foods at night.
Step 9: Increase physical activity
There are many health problems due to a sedentary lifestyle. Lack of physical activity causes contraction of bone mass, atrophy and muscle weakness, reduction of strength and endurance, and impaired spine and joint function.People who lead a sedentary lifestyle often face problems such as osteochondrosis, osteoporosis, radiculitis, hernia, skoliosis, and many cardiovascular diseases.Therefore, one of the most important useful habits is regular physical activity. You can start training at home for at least 10-20 minutes a day.
Step 10: Remove stress and lack of sleep
Sleep plays a huge role in the weight loss process. With lack of sleep, cortisol develops stress hormone, which slows down fat burning. Studies confirm that, with high cortisols in the blood, people lose weight or do not lose weight at all.Not only does cortisol slow down metabolism, it also provokes the accumulation of adipose tissues, especially in the abdomen.The level of high cortisol in the blood is also influenced by heavy physical activity, psychological stress, and consumption of caffeine.If you continue to doubt that it is worth changing the found habits and switching to proper nutrition, we will remind you what problems can lead to malnutrition:
- Diabetes
- Cardiovascular disease
- Problems with the Gastrointestinal tract
- Weakened immunity and frequent colds
- Hormonal background -violation and infertility
- Diseases of the kidneys, liver and gallbladder
- Dry, fluffy skin and hair loss
Switching to proper nutrition is not only a difficult step for many, but also a bad answer. However, if you act gradually, you can rebuild your food step by step, connect your body to proper eating habits, and get rid of overweight.
Stage Three: If you choose what products you need to eat
Many do not immediately get the right nutrition as they have tried many harmful diets or tablets that promise quick and reliable results.But we immediately warn that there is no magical diet or food supplement that would allow you to lose weight as soon as possible and record the result for a long time. You need to use a balanced diet if you want to lose weight forever and maintain health.So when we talk about nutrition, that is, two large groups of materials:
- Macro elements are food materials that are needed in large quantities (measured in grams).They provide energy to the body. These are proteins, fats and carbohydrates.
- Micro -nutrients are useful substances that we need in smaller quantities (measured in milligrams).They play an important role in the assimilation of food, the implementation of growth processes, the renewal and the development of the body. These are vitamins, minerals, biologically active substances.
Above all, let's talk about proteins, carbohydrates and fats.
Squirrels
Protein products are building materials for our body.It is an indispensable component that directly involves the restoration and renewal of cells.Muscles, internal organs, blood system, immune system, skin, hair, nails - our whole body works on proteins.In addition, proteins are involved in metabolic processes and regulates metabolism, so the consumption of protein products is also extremely important for weight loss.
Where to get the protein on the right nutrition:
- Lent red meat and slender poultry
- White fish (great opportunity for dinner)
- Red fish (for weight loss up to three times)
- Eggs (up to two egg yolks daily)
- Dairy products: low oily cottage cheese, white yogurt, milk, kefir, fermented
- Cheeses (to lose fat cheeses more than 20-30 g daily)
- Seafood (squid, shrimp)
- Silent Services in their own juice (without oil)
- Plant protein: mushrooms, lentils, peas, beans, chickpeas
Consuming fatty meat (pork, greasy beef, ducks, geese) is better to minimize it and, if you want to lose weight, denies fatty meat at all.It is also better to exclude processed meat from consumption, ie salted, smoked or preserved meat.However, the fatty types of fish should be consumed as they are a source of healthy unsaturated omega-3 fatty acids.When it comes to the amount of protein you need, you should consume an average of 1-1.5 g of protein at 1 kg.With intensive workout 2-2.5 g protein at 1 kg.
Carbohydrates
What happens to the lack of carbohydrates in the diet? First of all, it will feel fatigue and bad mood, which negatively affects both performance and life in principle.Second, you will feel your hunger and desire for eating because carbohydrates indicate your body on saturation.Third, with lack of carbohydrates, the body will use amino acids as fuel and destroys the muscles, which eventually slows down the weight loss process.Reducing the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates on the right nutrition:
- Cereal cereals, ie porridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not grind
- Macarons solid wheat varieties (for weight loss at most twice a week, only at lunch)
- Whole grain or rye bread (for weight loss 1-2 daily)
- Potato (for weight loss at most twice a week, only at lunch)
- Vegetables: white cabbage, tomatoes, cucumbers, peppers, leaf salad, broccoli, cauliflower, asparagus, patch, eggplant, zucchini, onion, celery (pumpkin, beet, corn and carrots for weight loss, up to three times a week)
- Fruits (used for weight loss with restrictions: Banana, grapes, dates, figs, dates-more than 10% of daily calorie norms, ie about 150-200 kcal)
When losing weight, the number of fast carbohydrates should be reduced, not the complex.If complex carbohydrates give longer saturation, simple carbohydrates will quickly absorb into the blood and will soon feel hunger again.At the same time, despite the feeling of hunger, fast carbohydrates have not yet been processed and the body requires the next meal. Unprocessed simple carbohydrates lead to the construction of adipose tissues.
Fat
Most weight loss is very careful with fats, although this is an element required for the normal activity of the body.Fat normalizes the work of the hormonal and nervous system.Fat is provided by the absorption of proteins and vitamins and the absorption of beneficial minerals from the intestine.In addition, fats are a source of energy, well saturated.Man needs both vegetable and animal fats.Where to get fats on proper nutrition:
- Animal fats from milk (do not buy low fat products, 3-5% will be optimal)
- Animal fats made of meat and fish
- Vegetable fats made of nuts and seeds (10-15 g daily)
- Vegetable fats made of oils, including various oils - olives, corn, sesame seeds, pumpkin, soybeans, cedar, walnut oil, grape seed oil (about 1 tablespoon a day)
For animal fats from dairy products, it is not recommended to buy low prey products.If you lose weight, choose 3-5% fat preparations, this is optimal for the body to obtain all useful substances from dairy products.The cream and margarine are better to exclude it during weight loss.The minimum daily fat intake is 0.5 g / 1 kg.
Micronutrients
Micro -nutrients are no less important 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 severe diseases. Below is a table of vitamins and minerals that have useful properties and describe the products in which they are contained.
Table: Vitamins and minerals for our bodies
| Micro Elements |
Where are they contained | What do you need |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | To transport oxygen to tissues, to metabolism, to prevent anemia |
| Calcium | Milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | To strengthen bone tissue and teeth, to elasticity of muscles and blood vessels |
| Magnesium | broccoli, nuts, soy, brown rice, oatmeal, spinach, egg, cocoa | In order to confirm bone tissue and teeth and adjust their metabolism, especially for people playing sports |
| Potassium | beans, potato, salmon, dried fruit, pistachio, spinach, pumpkin | to the activity of muscle, to prevent heart and blood vessels, to normalize metabolism |
| Phosphorus | Milk, dairy products, meat, fish, peanuts, cereals, broccoli | Bone tissue formation and reinforcement of tooth to improve metabolism, growth and restore body |
| Iodine | Sea cabbage, sea fish, iodine salt, dairy products, plums | For normal functioning of the thyroid and central nervous system |
| Zinc | Meat and offal, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, wheat bran | Elastic and healthy skin, wounds, immune system is very important for training |
| Sodium | Salt, soy sauce, cheese, bread | To maintain the water-salt balance in the body, prevent seizures to preserve minerals in the blood |
| Selenium | Seafood and sea fish, meat and offal, eggs, dandruff, wheat germs | In order to protect cells from the effect of free radicals to normal thyroid function, to develop immunity |
| A -vitamin a | Pumpkin, battery, carrot, fish oil, beef liver | For good vision, immunity, skin and hair beauty |
| Vitamin C -Vitamin C | Kiwi, strawberry, cytre, white cabbage, peppers, lace | In order to have body resistance to infections to protect the walls of blood vessels from injuries is a strong antioxidant |
| Vitamin B4 | Egg, liver, wheat germ, turkey, half, peanut, dried peach, raisins, nuts | For good memory and brain function, carbohydrate metabolism to control the level of insulin |
| Vitamin B12 | meat, fish, egg, algae, tofu, milk | For amino acid metabolism (very important for training), improve immunity to ripen the red blood cells |
| Vitamin D. | Dairy products, fish oil, mound, caviar, egg yolk | For the development of bones and muscle tone, normal functioning of thyroid gland, regulation of blood pressure and heartbeat |
| Vitamin E | Sunflower and olive oil, almonds, peanuts, wheat germ | It has strong antioxidant, anti -inflammatory, antitrombocia and vasodilating properties |
| Omega 3 | mackerel, sardines, salmon, tuna, cod liver, linseed, olives and sesame oil, nuts | To prevent cardiovascular disease and arthritis, to reduce poor cholesterol, to improve vision, skin and hair |
| Fiber | Oat bran, cereals, whole grain bread, fresh vegetables and fruits | Regulation of blood glucose levels to improve the stomach system to reduce cholesterol |
If you follow the principles of proper nutrition, try to eat diversified and do not exclude groups of useful products from the menu, you can confidently say that you will receive the required number of micronutrients. So there is a harmonious metabolism in your body.
Fourth Stage: We make a menu on PP
After formulating the basic rules for PP and making a list of products needed for weight loss, you can continue to compile the menu.In fact, you can make a menu for yourself, simply based on the tips outlined above.But you can get to know the options of the finished menu below.
The classic version of the menu about the proper nutrition:
- Breakfast: porridge + simple carbohydrates + a small protein
- 1. Snack number
- Lunch: Sideet + Meat + Vegetables (Fresh or Cooked)
- Snack number 2
- Dinner: Low greasy bird or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a glass of kefir or 150 g of curd
Let the food monotonia do not bother, because at least every day you can change the content of breakfast, lunch and dinner. Proper nutrition for one month is not a temporary diet. This is the restructuring of the energy system and changing food habits.In fact, the purpose of proper nutrition is not only to reduce excessive weight but also to improve the body as a whole.Do not postpone the issues of a healthy lifestyle later, start tomorrow to repair food.