You probably heard more than once, "We are what we eat."And this is true.The choice of products has a direct impact on our health.The food is a source of construction materials for our cells, tissues and bodies.Who should think about the transition to proper nutrition:
- Those who want to lose weight and excess weight.
- Those who decide to start a healthy lifestyle (healthy lifestyle).
- They want to play sports and support themselves in a good physical form.
- Those who want to prevent possible health problems are caused by nutrition.
- To those who are already It has health problems caused by nutrition and a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
- Those who want to tie themselves and their families to healthy habits.
First Stage: Five simple steps to PP
In the first stage, the theoretical material includes five simple recommendations that will help you to take a serious step for proper nutrition without much influence.Follow these simple rules, you can pursue the extra pounds, clean the food and use a reasonable food consumption of yourself.Separation of stages will help those who do not allow the principles that do not allow them to resort to dramatically or still.
Step 1: Remove "Food Dumps"
The first step you need to go to the right nutrition is the first step to go to the path, so-food trash "is from your menu, ie:
- Sugar and sugar-frustration foods
- White dough and white flour products
- Sausage, sausage products, meat areas
- Fast food (potatoes, hamburgers, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
At first they are little food products that do not benefit the body.Second, these are high-calorie products that are kept in fat very quickly.Third, most of these products are not satisfied with the body, so you will always feel hunger and eat an additional nutritional rate. This group clears your diet from the product, you will now take a very big step to lose proper nutrition and weight loss.
Step 2: Remove from alcoholic beverages
The second step covers the exclusion of non-hidden products - alcohol.Now we will not talk now, given the possibility of alcohol or harm or even the possible positive features of red wine. When switching to PP, we advise you to completely leave alcohol, at least for weight loss.Why refuse alcohol is better:
- According to research, alcoholic beverages are moving in neurons that manage appetite, which makes the body feel a strong hunger.
- Even a small dose of alcohol, often causes a nutritional to lose control, when you start to start "sweep" a lot of useful and incompetent products.
- Alcohol keeps water, so the next day will actually be guaranteed to see "armor" in fact many demotived.
- Alcohol slows up metabolism, so the processes to lose weight in your body will take place at a lower speed.
- Alcoholic drinks often come with snacks and snacks that will add additional calories.
Step 3: Build a drink mode
Enjoy drinking 1.5-2 liters of water a day (about 6-8 cups of 250 ml). Initially, such a quantity is unrealistic to drink a day, but gradually you can make your useful habit.
- Drink a glass of water after waking up.
- Drink a glass of water before dinner (within 20-30 minutes).
- Drink a glass of water before and after physical strength.
- Drink a glass of water 30-60 minutes before bed.
Put a note on your phone to keep drinking water. There are very convenient mobile applications reminiscent of drink mode.Always try to keep a bottle of water with you (work and at home).
Step 4: Create a diet
The fourth step will be the most difficult and one of the most important ones at the same time.In this stage, many stumble or throws the idea of PP or rolled into hard diets.Therefore, it is better to create a diet as a whole in the first stage of the transition to proper nutrition.The subtleties of the distribution of proteins, carbohydrates and oils will be considered in the next stages.Thus, the general diet will look like this:
- Full breakfast (7:00)
- Snack № 1 (10:00)
- Lunch (13:00)
- Snack № 2 (16:00)
- Dinner (19:00)
- Easy snacks 1 hour before bed: Kefir, Cutting (21:00)
Taking into account the increase in 6:00 at 6:00, the time is displayed and the departure to sleep at 22:00.If you get up later or before, adjust your time to your schedule.The main basis for proper nutrition: Eat smaller parts (200-250 g) every 3 hours.
Step 5: Tune to change your lifestyle
If you just want to lose weight and save the result and keep in your life, you must remember another important principle of proper nutrition. Proper nutrition should become part of your life and is not a short stage to lose weight. Adapt to change the perpetual food habits.Your body will only thank you with good health rather than a thin body.
Stage second: The second five simple steps of PP
The second stage also implies a more thoughtful approach to the product selection and distribution throughout the day.In addition, other useful habits will have good friends in the right nutrition process here.With the second stage, you can go a month later a month after the first stage or you can immediately decide to follow the PP.
Step 6: Consume complex hydrocarlines
Many lose weight, suppose to lose weight, suppose carbohydrates.However, carbohydrates are an invaluable component of our diet.They are carbohydrates that give us energy and positively affect our mood.Carbohydrates also give a signal about saturation of our body. Therefore, in no case, you cannot rule out the carbohydrates from the diet or reduce their number too.Therefore, proper nutrition should be preferred to complex carbohydrates and is 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.Initially, fried products in oil increases cholesterol and provoked the development of cardiovascular diseases.Second, fried foods are higher calorie and fat, so it is also the reason for weight and diabetes.
- Reduce heat treatment of plant products. Plant foods (especially vegetables, fruit, grain) are destroyed in the process of cooking, that is, our good helper in the process of weight loss.What are the benefits of fiber?Blood reduces glucose levels, saturates and helps in food processing for a long time.For example, raw carrots are a complex carbohydrate and a good fiber source and a fast carbohydrate that lifts the blood sugar and hungry in boiled carrots.
Therefore, if possible, it is better to give a fresh vegetable product without heat treatment.But if you can't cook without cooking (for example, when there are some vegetables and frozen foods), do not digest them at least and bring them to "mash" to protect fibers.
Step 8: Scratch Properly Protect Protices, Carbohydrates and Oils
More information about the menu will be described below.Now let's remember a few important rules that will help you spread the product properly, it is useful for the body and effectively effectively in terms of weight loss.
- The choice of the optimal breakfast is complex carbohydrates (+ a little protein).Therefore, begin to habit the morning porridge.
- The dinner also needs complex carbohydrates + protein + a little vegetable.In principle, the standard selection would be a side dish with meat or fish and vegetable salad (or baked vegetables).
- Will be a bird or fish as an ideal dinner (eggs) + vegetables (fresh or baked).
- Simple Rule: In the morning, you need to increase the amount of carbohydrates in the evening in the evening, and increase the amount of proteins consumed. In other words, the body needs carbohydrates for carbohydrates for the energy of the body, at the end of the day - for proteins for the recovery processes in the body.
- After 16:00, it is better not to use fast carbohydrates and fruits (or afternoon, if you have an unstable schedule).A green apple can be excluded.
- There must be snacks between the dishes.There is no serious framework for products, but it is desirable that they enter protein and carbohydrates.
- When you go to bed after eating, you can snack an hour ago an hour before the hunger does not feel a sudden attack.The ideal choice is kefir or cottage.It is better to eat foods from a large amount of fat or carbohydrate in the night.
Step 9: Increase your physical activity
There are many health problems due to a curious lifestyle. The absence of physical activity causes the impairment of bone mass, atrophy and muscle weakness, strength and endurance, spine and joints.People who lead a lifestyle of a sedentary, osteocondrosis, osteoporosis, radiculite, 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 10-20 minutes at home.
Step 10: Remove stress and sleep deficiency
Sleep plays a big role in the process of weight loss. With the lack of sleep, the cortisol is developing a stress hormone, which burns fat. Studies, with a high level of cortisol in the blood, people lose weight very slowly or usually do not lose weight.Cortisol does not only slow metabolism, but also causes adipose tissues, especially in the abdomen.The high level of cortisol in the blood, severe physical activity, psychological stress and drink drinks also affect the consumption.If you are still doubting that it is worth changing the specified habits and transition to proper nutrition, so we remind you of the problems of weak foods:
- Diabetes
- Cardiovascular diseases
- Problems of the gastrointestinal tract
- Weakened immunity and frequent colds
- Hormonal background violation and infinity
- Diseases of the kidneys, liver and gallbladder
- Dry Flabby skin and hair loss
The transition to proper nutrition for many is not just a difficult step, even a poor-choss. However, if you act gradually, you can reset feedback, you can get your body and habit your body to proper food habits.
Third Stage: Which products to choose for food
Many do not come to the fed immediately, many who tested a very harmful diet or tablet that promises a quick and reliable result.However, we are not only a warning, as soon as possible, and there is no magical diet or food supplement that allows you to lose weight and make the result for a long time. If you want to lose weight and maintain health, you must be habitually a balanced diet.Thus, if we are talking about nutrition, that is, two large item groups:
- Macronutrients are the nutrients we need in large quantities (measured by gram).They provide the body with energy. These are proteins, oils and carbohydrates.
- The micronutrients are useful ingredients that need a smaller amount (measured by milligrams).Assimilation of food plays an important role in growth processes, body development and development processes. These are vitamins, minerals, biologically active ingredients.
First of all, let's talk about proteins, carbohydrates and oils.
Squirrel
Protein products are a building material for our body.This is an invaluable component that 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, so consumption of protein products for weight loss is also extremely important.
Where to get the correct nutrition of the protein:
- Lenten red meat and lean poultry
- White fish (an excellent choice for dinner)
- Red fish (to avoid more than three times a week)
- Eggs (no two yolks a day)
- Dairy products: low -fat cutting cheese, white yogurt, milk, kefir, fermented
- Cheeses (to lose weight of fat cheeses not more than 20-30 g per day)
- Seafood (Squid, Shrimp)
- Canned food on their own juice (oilless) fish
- Plant protein: mushrooms, lentils, peas, beans, peas
Welcoming the consumption of oil meat (pork, fat beef, gas) and you want to lose weight, give up the fatty meat.It is better to use the used meat from consumption, that is, salted, smoking or canned meat.However, the fatty of fish should be consumed, because they are a source of healthy non-unsaturated Omega-3 fatty acids.If we talk about the necessary amount of protein, then you must consume 1-1.5 g protein for an average of 1 kg.2-2.5 g of protein for weight 1 kg with strong exercise.
Carbohydrates
What happens in the diet with the lack of carbohydrates? First, you will feel fatigue and bad mood that will have a negative impact on both performance and principle.Second, you want to be hunger and eat, because we are carbohydrates that signalize our body about saturation.Third, with the absence of carbohydrates, the body will use amino acids like a fuel and will destroy the muscles, eventually slow the process of losing weight loss.Reducing the number of muscles = deterioration of body quality + deterioration of slow metabolism.Where can carbohydrates be obtained from proper nutrition:
- Grain grains, ie porridge (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- Rice is not grinding
- The pasta of solid wheat types (not only twice a week to not be more than lunch)
- All grain or rye bread (to avoid more than 1-2 in the morning)
- Potatoes (not more than twice a week, just at lunch)
- Vegetables: White cabbage, cucumber, cucumber, brocci, brocci, partridge, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, celery, corn, celery
- Fruits (we use with restrictions to lose weight: bananas, grapes, dates, figs, palms - not more than 10% of the daily calorie norm, I.E. about 150-200 kcal)
We need to reduce the number of fast carbohydrates, which are not complicated for weight loss.If complex carbohydrates are stretched, simple carbohydrates quickly enter the blood and will soon feel starving soon.At the same time, despite the feeling of hunger, fast carbohydrates have not yet been able to work and the body already requires the next dish. Unprocessed simple carbohydrates go directly to the construction of adipose tissues.
Fat
Losing the most, it is very careful of oils, although this is a necessary element for the normal operation of the body.Oil normalizes the work of hormonal and nervous system.With the help of oils, the absorption of proteins and vitamins and the absorption of useful minerals from the intestines is ensured.In addition, oils are a source of energy, well-saturated.A person needs both plants and animal fats.Where to get the right nutrition can be buying:
- Milk animal oils (do not buy low-fat products, 3-5% will be optimal)
- Animal oils made of meat and fish
- Oils made from hazelnuts and seeds (not more than 10-15 g per day)
- Oils, various types of oils, olives, corn, sesame seeds, pumpkin, soy, cedar, walnut oil, grape seed oil (1 tbsp)
As for animal oils of dairy products - it is not recommended to buy low-protection products.If you lose weight, select 3-5% fat products, it is optimal for all useful ingredients of the body's dairy products.It is better to exclude cream and margarine during weight loss.The minimum daily oil setting is equal to 0.5 g for weight 1 kg.
Microcredit
Micronutrients are not less important components than proteins, carbohydrates and oils. The lack of vitamins, minerals and biologically active substances is not only metabolic disorders (preventing weight loss), but also the development of serious diseases. The following is a description of the products containing vitamins and minerals, which are useful features.
Table: Vitamins and minerals for our body
| Micro- Elements |
Where is there | What do you need for |
|---|
| Iron | Red meat, liver, kidneys, eggs, nuts, pax, apples, grenades, raisins, figs | To transport oxygen to textabolism for the prevention of anemia |
| Calcium | milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | For the elasticity of bone texture and teeth strengthening, muscles and blood vessels |
| Magnesium | broccoli, nuts, soy, brown rice, oatmeal, spinach, eggs, cocoa | Especially necessary for sport players to adjust bone texture and teeth, adjusting metabolism |
| Potassium | beans, potatoes, salmon, dried fruits, pistachio, spinach, pumpkin | For muscle activities, the prevention of heart and ships to normalize metabolism |
| Phosphorus | Milk, dairy products, meat, fish, peanuts, cereals, broccoli | Strengthening and strengthening bone tissue for the growth and restoration of the body, to improve metabolism |
| Iodine | Sea cabbage, seafood, iodized salt, dairy products, plum | For the normal operation of the thyroid gland and the central nervous system |
| Zinc | Meat and offers, fish, eggs, legumes, pumpkin, sesame and sunflower seeds, wheat bran | For elastic and healthy skin, the wounds are very important for training for the immune system |
| Sodium | Salt, soy sauce, cheese, bread | To protect the water dialuled in the body, to prevent seizures, to protect minerals in the blood |
| Selenium | Seafood and seafish, meat and offals, eggs, dandruff, wheat springs | Cells for the development of free radicals, for the development of immunity for the normal operation of the thyroid gland |
| 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, pepper pepper, rose | Is a powerful antioxidant to protect the body's walls of blood vessels for infection resistance |
| Vitamin B4 | Eggs, liver, wheat sprouts, Turkey, twice, peanuts, dried apricots, raisins, walnuts | For good memory and brain function, to adjust the insulin level for carbohydrate metabolism |
| Vitamin B12 | meat, fish, eggs, algae, tofu, milk | Amino acid metabolism (very important for training), to increase 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 to adjust the normal operation of thyroid gland, blood pressure and heartbeat |
| Vitamin E | Sunflower and olive oil, almond, peanut, wheat sprout | It has a powerful antioxidant, anti -inflamological, antitrobocos and vazlowing features |
| Omega 3 | Mackerel, Sardine, Somon, Tuna, Cod Liver, Flaxseed Seed, Olive and Sesame Oil, Walnut | Prevention of cardiovascular diseases and joint inflammation, to reduce poor cholesterol, vision, skin and hair |
| Fiber | Oatmeal, cereals, whole grain bread, fresh vegetables and fruits | To adjust the level of blood sugar to improve the gastrointestinal tract to reduce cholesterol level |
If you follow the various meals if you follow the proper nutrition principles, do not exclude any useful product group from the menu, then you can say that you have received the required number of microelements. So you have a harmonious metabolism in your body.
Fourth Stage: We are preparing a menu in PP
You can continue to compile a menu after preparing a list of products to lose weight after the basic rules of PP.In fact, you can make a menu yourself by relying on the above recommendations.But you can get acquainted with the options for the following menu.
The classic version of the proper nutrition menu:
- Breakfast: porridge + Simple carbohydrates + a little protein
- Snack No. 1
- Lunch: Side Deal + Meat + Vegetables (Fresh or Baked)
- Snack № 2
- Dinner: Lower -Fat bird or fish + vegetables (fresh or baked)
- 1 hour before bed: a glass of kefir or 150 g of cutting cheese
May the lack of monotony of the dishes, because at least everyday you can change breakfast, lunch and dinner. Proper nutrition is not a temporary diet for a month. This is the reconstruction of the electrical system and change food habits.Moreover, the purpose of proper nutrition is not to reduce excess weight, but also to improve the body as a whole.Then do not postpone a healthy lifestyle questions, start making food behavior from tomorrow.