You may have heard of the expression more than once: "We are what we eat." It's true.Product selection directly affects our health.Food is the source of building materials for our cells, tissues and organs.Who should consider transitioning to proper nutrition:
- Those who want to lose weight and get rid of excessive weight.
- Those who decide to embark on a healthy lifestyle (healthy lifestyle).
- Those who participate in exercise and want to be in good health.
- Those who want to avoid health problems caused by malnutrition.
- Give thosealreadyIt has health problems caused by malnutrition and should follow a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
- Those who want to rely on healthy habits to themselves and their families.
Phase 1: Five simple steps for PP
The first phase includes five simple tips that will help you take proper nutrition without immersing yourself in the theoretical material.Even following these simple rules, you can reduce extra weight, clean food and get used to reasonable food consumption.A split into phases will help those who have previously or are unable to adhere to the proper nutritional principles and cannot afford to rebuild their diet.
Step 1: Delete “Food Waste”
The first step you need to take proper nutrition is to remove what is called “food waste” from the menu, i.e.:
- Sugar and sugar food
- White pastries and white flour products
- Sausage, sausage products, meat-fin
- Fast food (potatoes for fries, burgers, fries, snacks, etc.)
- Sweet juice, soda and lemonade
- Mayonnaise, tomato sauce and unnatural seasonings
First of all, these are low foods and are not actually good for the body.Second, these are high-calorie products that quickly deposit in fat.Third, most of these products won’t saturate the body, so you’ll keep feeling hungry and eat extra food at a speed.After clearing your diet from this set of products, you have taken a huge step in proper nutrition and weight loss.
Step 2: Exclude alcoholic beverages
The second step involves excluding another set of inherent products - alcoholic beverages.We will not talk about the existence or absence of reasonable restrictions on alcohol, even taking into account the positive characteristics of red wine.When switching to PP, we recommend that you give up alcohol altogether at least during weight loss.Why it's better to refuse alcohol:
- According to research, alcoholic beverages act on neurons that control appetite, which makes the body feel hungry.
- Even a small dose of alcohol often causes food to break down when you start to “sweep” a lot of useful and incompetent products due to loss of control.
- Alcohol retains water, so the next day on scale, you can actually guarantee to see "armor", which is very exciting.
- Alcohol slows down metabolism, so the process of losing weight in the body will be performed at a lower rate.
- Alcoholic beverages often come with snacks and snacks, which add extra calories.
Step 3: Establish a drinking model
Drink 1.5-2 liters of water per day (about 6-8 cups 250 ml).At first, drinking every day is unrealistic in your opinion, but gradually, you can make it a useful habit for you.
- Wake up and drink a glass of water.
- Drink a glass of water before eating (20-30 minutes).
- Drink a glass of water before and after physical fatigue.
- Drink a glass of water 30-60 minutes before going to bed.
To not forget to drink water, please comment on your phone.There are many convenient mobile apps that remind people of drinking mode.Also, always carry a bottle of water (at work and at home).
Step 4: Establish a Diet
Step 4 will be one of the most difficult steps, but it is also the most important step.At this stage, many people stumble, either proposing the idea of PP or falling into a hard diet.That's why it's best to build at least the entire diet during the first phase of transitioning to proper nutrition.The subtleties of the distribution of proteins, carbohydrates and fats will be considered in the next stage.So, the general diet looks like this:
- Complete breakfast (7:00)
- Snack 1 (10:00)
- Lunch (13:00)
- Snack 2 (16:00)
- Dinner (19:00)
- Relaxed snacks for 1 hour before bed: kefir, cheese (21:00)
Considering the rise at 6:00 and falling asleep at 22:00, time is conditionally pointed out.If you wake up later, adjust the schedule.The main basis of proper nutrition: eat a small portion every 3 hours (200-250 g).
Step 5: Adjust and change your lifestyle
If you are not only losing weight, but also saving results and maintaining results throughout your life, there is another important nutrition principle you need to remember.Proper nutrition should be a part of your life, not a short-term phase of weight loss.Listen to change food habits forever.Your body should not only thank you for your slender body, but also for your health.
Phase 2: The second five simple steps
The second phase already means a more thoughtful approach to selecting products and their distribution.In addition, there are other useful habits added here that will be your good companion in the process of switching to proper nutrition.By the second phase, you can go one month after the first phase or you can immediately follow the PP.
Step 6: Eat complex carbohydrates
Many people reject carbohydrates when losing weight because carbohydrates are said to be deposited in fat.However, carbohydrates are an essential component of our diet.Carbohydrates provide us with energy and positively influence our emotions.Carbohydrates also signal our bodies about saturation.Therefore, under no circumstances can you exclude carbohydrates from your diet or significantly reduce their quantity.Therefore, within the appropriate nutritional framework, it is necessary to prioritize complex carbohydrates rather than simplicity.
Step 7: Change the method to the cooking process
This step involves implementing two points:
- Exclude products that are oiled in oil from the menu.Everyone may have heard of the dangers of fried food.First, products fried with petroleum increase cholesterol and cause the development of cardiovascular disease.Secondly, fried foods have higher calories and fat, so they are the cause of excessive weight and diabetes.
- Reduce heat treatment of plant products.In the process of cooking plant foods (especially vegetables, fruits, and grains), the fibers of the product are destroyed, that is, this is a good assistant in our weight loss process.What are the benefits of fiber?It lowers blood sugar levels, saturates and helps with long-term processing of food.For example, raw carrots are a complex carbohydrate that is a good source of fiber, while boiled carrots are a fast carbohydrate that raises blood sugar and leads to hunger.
Therefore, it is best not to prioritize fresh vegetable products without heating treatment if possible.But if you can’t not cook (for example, for grains, some vegetables and frozen foods), at least don’t digest them, and don’t bring them into the “mud” to preserve the fiber.
Step 8: Proper distribution of protein, carbohydrates, and fat 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 to be useful to the body and effectively lose weight.
- The best breakfast choice is complex carbohydrates (+ a small amount of protein).Therefore, start getting used to the porridge you have until the morning.
- Lunch also requires complex carbohydrates + protein + small amounts of vegetables.In principle, the standard choice is a side dish with meat or fish and vegetable salad (or stewed vegetables).
- As an ideal dinner, there will be birds or fish (you can have eggs) + vegetables (fresh or cooked).
- Simple rules: From morning to evening, you need to reduce the amount of carbohydrates you consume and increase the mass of protein you consume.That is, at the beginning of the day, the body needs carbohydrates to perform carbohydrates at the end of the day - proteins used for the regeneration process that occurs in the body at night.
- It is best to not use fast carbs and fruit after 16:00 (or in the afternoon, if you have a non-standard schedule).An exception can be made for green apples.
- Between the meals, you should have snacks.There is no strict product framework, but hopefully they include protein and carbohydrates.
- After dinner, you can make snacks an hour before going to bed so you don’t suddenly feel hungry when you go to bed.Ideal for kefir or cheese.It is best not to eat foods high in fat or carbohydrates at night.
Step 9: Increase physical exercise
Due to the sedentary lifestyle, many health problems arise.Lack of physical activity can lead to bone mass, atrophy and contraction of muscle weakness, decreased strength and endurance, and impaired spine and joint function.People who live a sedentary lifestyle often experience problems such as osteochondria, osteoporosis, fundamental inflammation, hernia, scoliosis, and many cardiovascular diseases.Therefore, one of the most important useful habits is regular physical exercise.You can start training at home for at least 10-20 minutes a day.
Step 10: Eliminate stress and lack of sleep
Sleep plays a huge role in weight loss.Due to lack of sleep, cortisol stress hormone is developing, which slows down fat burning.Studies have confirmed that due to high cortisol levels in the blood, people are very slow to lose weight or do not lose weight at all.Cortisol not only slows down metabolism, but also causes the accumulation of adipose tissue, especially in the abdomen.High levels of cortisol in the blood are also affected by severe physical exercise, psychological stress, and consumption of caffeine-containing beverages.If you still doubt whether it is worth changing established habits and switching to proper nutrition, we will remind you what problems may be caused by bad nutrition:
- diabetes
- Cardiovascular disease
- Gastrointestinal problems
- Weak immunity and frequent colds
- Hormonal background violations and infertility
- Kidney, liver and gallbladder diseases
- Dry skin and hair loss
For many, the transition to proper nutrition seems to be not only a difficult step, but even a poor response.But if you take action gradually, you can gradually rebuild your nutrition, get used to your body with proper food habits and get rid of excessive weight.
Phase 3: Choose the product you need to eat
Try a lot of harmful diets or tablets that promise to be fast and reliable, and many people don’t get the right nutrition right away.But we immediately warn that there is no magic diet or food supplement that will allow you to lose weight in the shortest time and fix the results for a long time.If you want to lose weight forever and stay healthy, you need to get used to a balanced diet.So if we are talking about nutrition, it is two large substances:
- Massive nutrients are the food we need (measured in grams).They provide energy to the body.These are proteins, fats and carbohydrates.
- Micronutrients are useful substances we need to need small amounts (measured in milligrams).They play an important role in the process of food assimilation, the implementation, renewal and body development.These are vitamins, minerals, and biologically active substances.
First, let's talk about protein, carbohydrates, and fats.
squirrel
Protein products are building materials for our bodies.This is an indispensable component that directly participates in the process of cell recovery and renewal.Muscles, internal organs, blood system, immune system, skin, hair, nails - Our entire body works on protein.In addition, proteins are involved in metabolic processes and regulate metabolism, so the consumption of protein products is also very important for weight loss.
Where to get proper nutritional protein:
- Lenten red meat and lean poultry
- White Fish (Excellent Dinner)
- Red Fish (lose weight no more than three times a week)
- Eggs (no more than two egg yolks per day)
- Dairy products: low-fat cheese, white yogurt, milk, kefir, fermentation
- Cheese (for weight loss for fat cheese no more than 20-30 g per day)
- Seafood (squid, shrimp)
- Juice in canned fish food (oil-free)
- Plant protein: mushrooms, lentils, peas, beans, chickpeas
Eating fatty meat (pork, fatty beef, duck, goose) is best minimized, if you want to lose weight, please reject fatty meat altogether.It is best to exclude processed meat from consumption, i.e. pickled, smoked or canned meat.But the fat breeds of fish must be consumed because they are a source of healthy unsaturated omega-3 fatty acids.If we talk about the mass of protein required, you need to consume 1-1.5 g of protein per 1 kg of body weight on average.Intensively train 2-2.5 g of protein per 1 kg weight.
carbohydrate
What happens when there is a lack of carbohydrates in your diet?First, you will feel tired and emotionally ill, which in principle will have a negative impact on performance and life.Second, you will feel hungry and craving for a meal because carbohydrates send signals to our bodies about saturation.Third, due to the lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which will eventually slow down the weight loss process.Reduce the number of muscles = deterioration of body mass + slow metabolism.Where to get carbohydrates on the right nutrition:
- Cereals, i.e. porridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not grind
- Solid wheat variety macarons (lose weight no more than twice a week, only lunch)
- Whole grain or rye bread (for weight loss no more than 1-2 pieces every morning)
- Potatoes (lose weight no more than twice a week, only at lunch)
- Vegetables: cabbage, tomatoes, cucumbers, peppers, leaf salad, broccoli, cauliflower, asparagus, patchy beans, eggplant, zucchini, onion, onion, celery, celery, beets, beets, corn, corn and carrots, lose weight no more than three times a week)
- Fruit (For weight loss, we are related to restrictions: bananas, grapes, dates, figs, persimmons, over 10% of the daily calorie standard in the morning, i.e. about 150-200 kcal)
To lose weight, it is necessary to reduce the amount of fast carbohydrates, rather than complex carbohydrates.If complex carbohydrates are saturated for a long time, simple carbohydrates will quickly be absorbed into the bloodstream and you will soon feel hungry again.Meanwhile, despite hunger, the fast carbs consumed have not been processed and the body already needs the next meal.Raw simple carbohydrates directly build the structure of fat tissue.
Fat
Most weight loss is very vigilant about fat, although it is a necessary element for the body to move normally.Fat normalizes the work of hormones and nervous system.With fat, protein and vitamin absorption occurs and ensure beneficial minerals are absorbed from the intestine.Moreover, fat is the source of energy and they are saturated.A person needs animal and plant fat.Where to get fat on proper nutrition:
- Animal fat in milk (do not buy low-fat products, 3-5% will be the best)
- Animal fat made from meat and fish
- Plant fat made from nuts and seeds (no more than 10-15 grams per day)
- Plant fats made from oil, including different types of oils - olives, corn, sesame, pumpkin, soy, cedar, walnut oil, grape seed oil (about 1 tablespoon per day)
About animal fats in dairy products - Low-fat products are not recommended.If you lose weight, choose 3-5% fat products, which is the best choice for the body to get all the useful substances from dairy products.Cream and margarine during weight loss are best excluded.The minimum daily fat intake is 0.5 grams per 1 kg weight.
Micronutrients
Micronutrients are equally important to the ingredients in our body for proteins, carbohydrates and fats.Lack of vitamins, minerals and biologically active substances can not only lead to metabolic diseases (which can prevent weight loss), but also lead to the development of serious diseases.The following is a list of vitamins and minerals with its useful properties and describes the products they contain.
Table: Vitamins and minerals in our body
| micro- element |
Where to include | What to need |
|---|
| iron | Red meat, liver, kidneys, eggs, nuts, beans, apples, grenades, raisins, figs | Transport oxygen to tissues and metabolize to prevent anemia |
| calcium | Milk, cheese, cheese, yogurt, sour cream, kefir, soybean, spinach, cabbage | For the enhancement of bone tissue and 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, metabolism is particularly necessary for those participating in exercise. |
| Potassium | Beans, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin | Used for muscle activity, preventing the heart and blood vessels, and normalizing metabolism |
| phosphorus | Milk, dairy, meat, fish, peanuts, cereals, broccoli | Form bone tissue and strengthen teeth, improve metabolism for growth and recovery |
| iodine | Sea vegetables, sea fish, iodine salt, dairy products, plums | Normal functions of the thyroid and central nervous system |
| Zinc | Meat and guts, fish, eggs, beans, pumpkin, sesame and sunflower seeds, wheat bran | For elastic and healthy skin, healing wounds, and the immune system, it is very important for training. |
| sodium | Salt, soy sauce, cheese, bread | Maintain the balance of water and salt in the body and prevent epilepsy to preserve minerals in the blood |
| selenium | Seafood and sea fish, meat and guts, eggs, bran, wheat sprouts | To protect cells from free radicals, the normal function of the thyroid gland is to develop immunity |
| Vitamin A. | Pumpkin, battery, carrot, fish oil, beef liver | Out of good vision, immunity, for the beauty of skin and hair |
| Vitamin C. | Kiwi, strawberry, cyanide, cabbage, bell pepper, rose | In order to protect the blood vessel wall from damage, it is a strong antioxidant |
| Vitamin B4 | Eggs, liver, wheat, turkey, half, peanuts, apricots, raisins, walnuts | For good memory and brain function, carbohydrate metabolism, regulate insulin levels |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important for training) to enhance immunity to maturate red blood cells |
| Vitamin D. | Dairy products, fish oil, cod liver, caviar, egg yolk | To develop bone and muscle tone, normal thyroid function regulates blood pressure and heartbeat |
| Vitamin E. | Sunflowers and olive oil, almonds, peanuts, wheat sprouts | It is a strong antioxidant with anti-inflammatory, anti-embolic and vasodilatory properties |
| Omega 3 | Mackerel, sardines, salmon, tuna, cod liver, flax seeds, olives and sesame oil, walnuts | To prevent cardiovascular disease and arthritis, reduce cholesterol deficiency to improve vision, skin and hair |
| fiber | Oat bran, cereals, whole grain bread, fresh vegetables and fruits | Regulate blood sugar levels to improve the gastrointestinal tract to lower cholesterol levels |
If you adhere to the proper nutritional principles, try diversification and won't exclude any useful product groups from the menu, then we can confidently say you get the required number of microelements.Therefore, there is a harmonious metabolism in your body.
Stage 4: We make menus on PP
After we have formulated the basic rules for PP and listed the list of weight loss products, you can continue to compile the menu.In fact, you can make your own menu, just rely on the tips outlined above.But you can be familiar with the options for completing the menu below.
Classic version of the properly nutritious menu:
- Breakfast: Porridge + simple carbohydrates + small amount of protein
- Snack 1
- Lunch: Side dishes + meat + vegetables (fresh or cooked)
- Snack 2
- Dinner: Low-fat bird or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: 1 cup of kefir or 150g cheese
It’s not awkward to make the dishes monotonous, as you can change the contents of breakfast, lunch and dinner at least every day.Appropriate nutrition is not a temporary diet for one month.This is the reorganization of the power system and the change of food habits.Furthermore, the purpose of proper nutrition is not only to reduce excessive weight, but also to improve the entire body.Do not postpone the issue of a healthy lifestyle and start correcting food behavior tomorrow.