You have probably heard of a common statement for more than one time: "We are what we eat."And that's right.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 moving to proper meals:
- Anyone who wants to lose weight and get rid of excess weight.
- Those who decided to start a healthy lifestyle (a healthy lifestyle).
- Anyone who plays sports and wants to support himself in a good physical form.
- Those who want to avoid possible health problems caused by improper nutrition.
- For those who Already It has health problems caused by improper nutrition and should follow a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.), etc.
- Those who want to attach themselves and their family to healthy habits.
First Stage: Five Simple Steps PP
The first stage includes five simple tips to help you take a serious step in proper nutrition without a large sink in theoretical material.Even following these simple rules you can drop extra pounds, clean food, and be accustomed to consuming reasonable foods.Stage separation will help those who have not previously adhered to proper nutrition principles, or yet they cannot dramatically restore the diet.
Step 1: Remove "Food Trash"
The first step you need to take on the way to proper food is to exclude the so -called "food trash" from your menu, namely:
- Sugar and sugar -food containing food
- White pastry and white flour products
- Sausage, sausage products, meat -
- Quick meals (potatoes potatoes, hamburgers, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First of all, these are low food products that in fact do not benefit from the body.Secondly, these are 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 extra food. After cleansing your diet from the products of this group, you will already take a huge step toward proper nutrition and weight loss.
Step 2: Exclude spirits
The second step involves the exclusion of another group of congenital products - another group of spirits.We will now not talk about the absence or absence of alcohol damage with reasonable restrictions, and even consider the possible positive properties of red wine. When switching to PP, we recommend that you leave alcohol completely, at least for the weight loss period.Why it's good to give up alcohol:
- Studies show that spirits act on neurons that control the appetite, which feels strong hunger on the body.
- Even a small dose of alcohol often leads to food when you lose control, you start with a large amount of useful and incompetent products.
- Alcohol retains water, so the next day on the scales, you will be guaranteed a "armor" that is very demotivated.
- Alcohol slows down metabolism, so the processes of weight loss in your body will occur at lower speed.
- Spirits are very often found in snacks and snacks that add extra calories.
Step 3: To determine the drink mode
Enjoy 1.5-2 liters of water a day (it is about 6-8 cups 250 ml). At first you will find that such amounts of water are unrealistic to drink a day, but you can gradually become your useful habit.
- After wake up, drink a glass of water.
- Drink a glass of water before eating (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, place the note on your phone. There are many handy mobile apps that are reminded of drinking mode.Also try to always keep a bottle of water with you (at work and at home).
Step 4: To determine the diet
The fourth step will be one of the most difficult, but also the most important at once.At this point, many stop, either throw away the idea of PP, or go into heavy diets.That is why, at the first stage of proper nutrition, it is best to determine at least a diet as a whole.The sophistication of the distribution of proteins, carbohydrates and fats is considered at the next stage.So the general diet looks like this:
- Full breakfast (7:00)
- Snack No.1 (10:00)
- Lunch (13:00)
- Snack No.2 (16:00)
- Dinner (19:00)
- Easy Meal 1 Hour before Sleep: Kefir, Curd (21:00)
Time is conditionally indicated, depending on 6:00 pm, and departure at 22:00.If you get up later or earlier, then change your time on your schedule.Proper nutritional foundation: Eat every 3 hours in small portions (200-250 g).
Step 5: Perform a lifestyle change
If you want to not only lose weight but also save the result and maintain it throughout your life, then you should remember another important principle of proper nutrition. Proper nutrition should become part of your life, not a short -term stage for weight loss. Try to change your nutritional habits forever.Your body thanks not only with a weak body but also with health.
Second Stage: The second five simple steps pp
The second stage already implies a more suggestive approach to choosing products and their distribution.Also, other useful habits are added here that will become your good comrades in the process of moving proper nutrition.In the second stage, you can go to the first stage one month later, or you can immediately, as you decide to protect the PP.
Step 6: Consume intricate carbohydrates
Many lose weight in carbohydrates because they are likely to be deposited in fat.However, carbohydrates are an indispensable component of our diet.These are carbohydrates that give us energy and have a positive effect on our mood.Carbohydrates also give a signal to our body about saturation. Therefore, in no case can you exclude carbohydrates from the diet or significantly reduce their number.Therefore, within proper nutrition, it is necessary to give preference to difficult carbohydrates, not simple.
Step 7: Change the approach to the cooking process
This step involves the implementation of two points:
- Exclude fried products from the menu. Everyone probably heard about the dangers of fried foods.First, fried products during oil increase cholesterol and cause cardiovascular disease.Secondly, fried foods are higher calorie and fat, so this is the cause of overweight and diabetes.
- Reduce the heat treatment of plant products. In the process of preparing plant foods (in particular, vegetables, fruits, cereals), the fiber is destroyed, in particular, it is our good assistant in the process of weight loss.What are the benefits of fiber?This reduces blood glucose levels, saturation and promotes food processing for a long time.For example, raw carrots are complex carbohydrates and a good source of fiber, and boiled carrots are fast carbohydrates that enhance blood sugar and cause hunger.
Therefore, if possible, it is best to give preference to a new 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 they will still not be digested and do not bring them to the "puree" fiber.
Step 8: During the day properly distribute proteins, carbohydrates and fats
Additional details about the menu are described below.Now remember some important rules that will help you distribute the products properly during the day so that it is useful to the body and effectively in terms of weight loss.
- The most optimal option for breakfast is complex carbohydrates (+ small protein).So start getting used to yourself in the morning porridge.
- Lunch also needs complex carbohydrates + protein + small 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 birds or fish (you can eggs) + vegetables (fresh or cooked).
- Easy 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 - proteins for regenerative processes that occur in the body at night.
- It is best not to use fast carbohydrates and fruits after 16:00 (or afternoon if you have a non -standard schedule).Exceptions can be made for green apples.
- Between food, you have to have snacks.There is no strict framework for products, but it is advisable to incorporate proteins and carbohydrates.
- After dinner, you can eat an hour before bedtime, so as not to feel the sudden hunger attack when you go to bed.The ideal option is kefir or curd.It is best not to eat food with high content of fats or carbohydrates at night.
Step 9: Increase physical activity
Many health problems arise due to a seductive lifestyle. Lack of physical activity causes contraction of bone mass, atrophy and muscle weakness, decreased strength and durability, decreased spine and joints.People who lead the lifestyle of the cereal are very often found in problems such as osteochondrosis, osteoporosis, sciatica, hernia, scoliosis, as well as 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.
Step 10: Remove stress and lack of sleep
Sleep plays a major role in the process of weight loss. Sleep lacks cortisol stress hormone that slows down fat burning. Studies have shown that a person with a high level of corticol in the blood is slowly losing weight or does not lose weight at all.Cortisol not only slows down metabolism but also provokes the accumulation of fatty tissues, especially in the abdomen.High levels of corticol are affected by severe physical activity, psychological stress, caffeine -containing drinks.If you still doubt whether it's worth changing the habits and moving to proper nutrition, then remind you of what problems can cause bad nutrition:
- Diabetes
- Cardiovascular diseases
- Gastrointestinal tract problems
- Weakened immunity and frequent coldness
- Hormonal background disturbance and infertility
- Diseases of the kidneys, liver and gall bladder
- Dry flabby skin and hair loss
For many, moving to proper nutrition seems not just a difficult step, but even a bad answer. However, if you work gradually, then you can gradually restore your nutrition, stop your body with proper food habits, and get rid of excess weight.
Third Stage: Choose what products you need to eat
Many do not immediately have proper nutrition as they have tried numerous harmful diets or tablets that promise a quick and reliable result.But we will warn you immediately, there is no magic diet or a food supplement that will allow you to lose weight in the shortest possible time and to record the result for a long time. You should get used to a balanced diet if you want to lose weight forever and maintain your health.So if we are talking about meals, or two large groups of substances:
- Macroneals are nutrients that we need in large quantities (measured in grams).They provide the body with energy. These are proteins, fats and carbohydrates.
- Microelements are useful substances that we need in smaller quantities (measured in milligrams).They play an important role in food assimilation processes, growth processes, renewal and development of the body. These are vitamins, minerals, biologically active substances.
First, let's talk about proteins, carbohydrates and fats.
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Protein products are building materials for our body.It is an indispensable component that directly participates in cell recovery and 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, consumption of protein products is also very important.
Where to get a protein for proper meal:
- Lent red meat and lean birds
- White fish (a wonderful option for dinner)
- Red fish (for weight loss no more than three times a week)
- Eggs (no more than two yolks per day)
- Dairy products: Low cottage cheese, white yogurt, milk, kefir, fermented
- Cheese (for fat cheese weight loss of no more than 20-30 g)
- Seafood (squid, shrimp)
- Canned fish with your own juice (without oil)
- Plant protein: mushrooms, lentils, peas, beans, peppers
It is best to minimize the consumption of fatty meat (pork, fat beef, duck, goose) and if you want to lose weight, refuse fatty meat.It is also best to exclude processed meat from consumption, that is, meat that is salted, smoked or canned.But fatty varieties of fish should be consumed because they are a source of healthy cellular omega -3 fatty acids.If we are talking about the required amount of protein, then you should consume 1-1.5 g of protein per 1 kg of weight.With intense exercise 2-2.5 g of protein per 1 kg.
Carbohydrates
What happens in a diet with a lack of carbohydrates? First, you will feel fatigue and a bad mood that will adversely affect both the principle and life.Secondly, you will feel hunger and desire to eat, as these are carbohydrates that signal our body about saturation.Third, with a lack of carbohydrates, the body will use amino acids as fuel and destroy the muscles, which will eventually slow down the weight loss process.Reduction of the number of muscles = deterioration of body quality + slow metabolism.Where to get carbohydrates at proper meals:
- Cereal grains, ie.Porridge (buckwheat, oatmeal, pearl, barley, millet, etc.)
- Rice is not grated
- Solid wheat varieties pasta (for weight loss no more than twice a week, just for lunch)
- Whole grain or rye bread (for weight loss in the morning no more than 1-2 pieces)
- Potatoes (for weight loss no more than twice a week, just for lunch)
- Vegetables: White cabbage, tomatoes, cucumbers, bell peppers, leaf salad, broccoli, cauliflower, asparagus, patch beans, eggplant, zucchini, onions, celery (pumpkin, beetroot and carrot weight).
- Fruits (for weight loss we use restrictions: bananas, grapes, dates, figs, persimmon-no-daily calorie norms, ie about 150-200 kcal)
To lose weight, it is necessary to reduce the amount of fast carbohydrates, not difficult.If complex carbohydrates allow prolonged saturation, then simple carbohydrates are rapidly absorbed into the bloodstream, and you will soon feel hungry.At the same time, despite the feeling of hunger, eating fast carbohydrates has not yet been processed and the body already requires the following meal. Unprocessed simple carbohydrates go directly to the construction of fatty tissues.
Fat
Most of the weight loss is careful with fats, though this is an essential element for the normal action of the body.Fat normalizes the functioning of the hormonal and nervous system.With the help of fats, proteins and vitamins are absorbed and the absorption of useful minerals from the intestines is provided.Also, fats are a source of energy, they are well saturated.People need both herbal and animal fats.Where to get fats for proper meals:
- Animal fats from milk (don't buy low-fat products; 3-5% will be optimal)
- Animal fats made of meat and fish
- Nuts and seeds made from vegetable fats (no more than 10-15 g per day)
- Vegetable fats made of oils, including different types of oils - olives, corn, sesame seeds, pumpkin, soy, cedar, walnut oil, grape seed oil (about 1 teaspoon daily.
From dairy products about animal fats - low products are not recommended.If you lose weight, select 3-5% fat products, this is optimal for the body to get all the beneficial ingredients from dairy products.Cream and margarine when losing weight are better to exclude.Minimum daily fat intake is 0.5 g weight per 1 kg.
Microelements
Microelements are no less important components for our body than proteins, carbohydrates and fats. Lack of vitamins, minerals and biologically active substances causes not only metabolic disorders (which prevents weight loss) but also the development of serious diseases. Below is a table of vitamins and minerals with their beneficial properties and descriptions of the products in which they contain.
Table: Vitamins and minerals for our body
| Micro- Elements |
Where it contains | For what is needed |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | For the transition to oxygen tissues, for metabolism, for the prevention of anemia |
| Calcium | Milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | For bone tissue and teeth to strengthen the elasticity of muscles and blood vessels |
| Magnesium | Broccoli, nuts, soy, brown rice, oatmeal porridge, spinach, eggs, cocoa | To strengthen bone tissue and teeth, to adjust metabolism, especially for those who play sports |
| Potassium | Beans, potatoes, salmon, dried fruits, pistol, spinach, pumpkin | For muscle activity, for the prevention of heart and vessels, to normalize metabolism |
| Phosphorus | Milk, dairy products, meat, fish, peanuts, cereals, broccoli | Create bone tissue and strengthen the tooth, to improve metabolism, to grow and restore the body |
| Iodine | Sea cabbage, seafood, iodized salt, dairy products, prunes | For the normal functioning of the thyroid gland and the central nervous system |
| Zinc | Meat and sweat, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, wheat bran | For elastic and healthy skin, for wound healing, for the immune system, it is very important for exercise |
| Sodium | Salt, soy sauce, cheese, bread | In order to maintain a water salt balance in the body, to prevent seizures, maintain minerals in the blood |
| Secret | Seafood and seafood, meat and offall, eggs, bran, wheat shoots | 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 skin and hair |
| Vitamin C. | Kiwi, strawberries, cucumbers, white cabbage, bell pepper, rose | In order to resist the body to infections, to protect the walls of blood vessels from damage, a strong antioxidant |
| Vitamin B4 | Eggs, liver, wheat shoots, turkey, half, peanuts, dried apricots, raisins, walnuts | For good memory and brain function, for carbohydrate metabolism, regulation of insulin levels |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For the metabolism of amino acid (very important for exercise), to improve immunity, to mature red blood cells |
| Vitamin D. | Dairy products, fish oil, fish liver, caviar, egg yolk | For the development of bones and muscle tone, for normal functioning of the thyroid gland, regulation of blood pressure and heart rate |
| Vitamin E | Sunflower and olive oil, almonds, peanuts, wheat shoots | It is a powerful antioxidant, has an anti -antitrombocy and vasodilatory properties |
| Omega 3 | Mackerel, Sardin, Salmon, Tuna, Coden Liver, Linen Seeds, Olive and Sesame Oil, Walnuts | To prevent inflammation of cardiovascular disease and joints, to reduce poor cholesterol, to improve eyesight, skin and hair |
| Fiber | Oat bran, cereals, whole grain bread, fresh vegetables and fruits | Regulating blood sugar levels to improve gastrointestinal tract to reduce cholesterol levels |
If you adhere to proper nutrition principles, try to eat a variety of groups of useful products from your menu, then we can confidently say that you will get the required amount of microelements. So there is a harmonious metabolism in your body.
Fourth Stage: We make menu on PP
Once we have drafted the basic rules of PP and made a list of products to lose weight, you can continue to make the menu.In fact, you can make a menu, just rely on the tips above.But you can find out the menu options below.
The classic version of the menu for proper meals:
- Breakfast: porridge + simple carbohydrates + small protein
- Snack no 1
- Lunch: Side dish + meat + vegetables (fresh or cooked)
- Snack No.2
- Dinner: Low birds or fish + vegetables (fresh or cooked)
- 1 hour before bedtime: a cup of kefir or 150 g of curd
Let the monotony of dishes not be bothered, as you can change the content of breakfast, lunch and dinner at least every day. Proper nutrition is not a temporary diet for one month. This is the restructuring of the electrical system and the change of food habits.Moreover, proper nutrition aims not only to reduce excess weight but also to improve the body as a whole.Do not postpone healthy lifestyles later, start to correct food behavior tomorrow.