You have probably heard a common expression more than once: "We are what we eat."And that's true.The selection of the products has a direct impact on our health.Food is a source of building materials for our cells, fabrics and organs.Who should think about the transition to the right nutrition:
- Those who lose weight and want to get rid of excess weight.
- Those who decided to embark on the path of a healthy lifestyle (healthy lifestyle).
- Those who want to do sports and want to support themselves in good physical condition.
- 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 an appropriate diet (stomach -intestine problems, cardiovascular diseases, etc.)
- Those who want to combine themselves and their family in healthy habits.
First stage: five simple steps according to PP
The first stage comprises five simple tips that help you take a serious step towards proper nutrition without the theoretical material being immersed.Even after these simple rules, you can drop additional pounds, clean the food and get used to reasonable food consumption.The separation in stadiums helps those who have not adhered to the principles of the right nutrition, or it cannot afford to rebuild their diet strongly.
Step 1: Remove "food waste"
The very first step that you have to take for the way to the right nutrition is to exclude the so -called "food waste" from your menu, namely:
- Sugar and sugar -related foods
- White pastries and white flour products
- Sausage, sausage products, meat finish
- Fast food (potatoes from fries, Hamburgers, chips, snacks, etc.)
- Sweet juices, soda and lemonade
- Mayonnaise, ketchup and unnatural sauces
First, these are low food products that bring no use to the body.Second, these are high -calorie products that are deposited in fat very quickly.Third, most of these products do not saturate the body, so that they constantly feel hungry and eat an additional food rate. After you have replaced your diet from this product group, you will already take a big step towards adequate nutrition and weight loss.
Step 2: exclude alcoholic drinks
The second step includes the exclusion of another group of inherent products - alcoholic beverages.We will not talk about the presence or lack of alcohol with adequate restrictions and even take into account the possible positive properties of red wine. When switching to PP, we recommend that you give up alcohol at least for weight loss.Why is it better to reject alcohol:
- According to studies, alcoholic drinks work on neurons that control appetite, which makes the body feel very hungry.
- Even a small dose of alcohol often provokes a food breakout if they "output" useful and incompetent products in large quantities due to the loss of control.
- Alcohol retains water so that the next day on the scales you are guaranteed to see a "armor" that is very demotivated.
- Alcohol slows down the metabolism so that the weights of the weight take place in your body at a lower speed.
- Alcoholic drinks very often come with snacks and snacks that add additional calories.
Step 3: Set the drinking mode
Enjoy a day to drink 1.5-2 liters of water a day (these are about 6-8 glasses of 250 ml). At first it seems to them that such a amount of water is unrealistic per day, but gradually they can make it their useful habit.
- Drink a glass of water after waking up.
- Drink a glass of water in front of the food (in 20 to 30 minutes).
- Drink a glass of water before and after physical exertion.
- Drink a glass of water 30-60 minutes before going to bed.
In order not to forget to drink water, give your phone a remark. There are many comfortable mobile applications that are reminiscent of drinking mode.Also try to keep a bottle of water with you (at work and at home).
Step 4: Build a diet
The fourth step becomes one of the most difficult, but also the most important.In this phase, many stumble and throw either the idea of PP or roles in hard nutrition.Therefore, in the first stage of transition to the right nutrition, it is better to at least establish the diet as a whole.The subtleties of the distribution of proteins, carbohydrates and fats are taken into account in 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 (7:00 p.m.)
- Simple snack 1 hour before going to bed: kefir, cottage cheese (21:00)
The time is specified and takes into account the increase at 6:00 a.m. and departure to sleep at 10:00 p.m.If you get up later or earlier, you adjust the time on your schedule.The main basis for the right nutrition: eat in small portions (200-250 g) every 3 hours.
Step 5: Switch on to change the lifestyle
If you not only lose weight, but save the result and want to keep it during your life, you have to remember another important principle of the right nutrition. The right nutrition should become part of your life and not a short -term stage for weight loss. Switch on forever to change food habits.Your body will not only thank you for a slim body, but also in good health.
Second stage: The second five simple steps according to PP
The second stage already implies a more thoughtful approach to the selection of the products and their sales during the day.In addition, other useful habits are added here, which become your good companions to switch to the right nutrition.In the second stage, you can stick to the PP a month after the first stage or immediately because you decided to stick to the PP.
Step 6: Consume complex carbohydrates
Many lose weight, reject carbohydrates because they are supposedly deposited in fat.However, carbohydrates are an indispensable part of our diet.They are carbohydrates that give us energy and have a positive impact on our mood.Carbohydrates also give our body a signal about saturation. Therefore, you can never rule out carbohydrates from the diet or significantly reduce your number.Therefore, in the context of proper diet, it is necessary to prefer complex carbohydrates and not easy.
Step 7: Change the approach to the cooking process
This step includes the implementation of two points:
- Exclude products from the menu in oil. Everyone probably heard about the dangers of fried foods.First, the products fried in oil increase cholesterol levels and provoke the development of cardiovascular diseases.Secondly, fried foods are more calorie and greasy, so it is the cause of overweight and diabetes.
- Reduce the heat treatment of plant products. At the cook of food (especially vegetables, fruit, muesli), the fiber of the product is destroyed, namely our good assistant when he decreases.What are the advantages of fiber?It lowers the blood sugar level, saturates and helps in food processing for a long time.For example, raw carrots are a complex carbohydrate and a good fiber source, and cooked carrots are a quick carbohydrate that increases blood sugar and causes hunger.
If possible, it is better to prefer a fresh vegetable product without heat treatment.However, if you cannot do without cooking (for example with muesli, vegetables and frozen food), at least not digest them and do not bring them to a "puree" to get fiber.
Step 8: Distribution of proteins, carbohydrates and fats correct during the day
Further details about the menu are described below.Now we remember some important rules that help you distribute the products correctly 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).Start getting used to morning porridge.
- Lunch also requires complex carbohydrates + protein + a little vegetables.Basically, the standard option would be a side dish with meat or fish and vegetable salad (or steamed vegetables).
- As an ideal dinner there is a bird or fish (you can eggs) + vegetables (fresh or cooked).
- Simple rule: From morning to evening you have to reduce the amount of carbohydrates consumed and increase the amount of protein used. This means that at the beginning of the day, the body needs carbohydrates for energy at the end of the day, proteins for the regeneration processes that take place in the body at night.
- After 4:00 p.m. (or in the afternoon, if you have a non -standard schedule), it is better not to use fast carbohydrates and fruits.An exception can be made for green apples.
- You should have snacks between meals.There is no strict framework for products, but it is desirable that you contain proteins and carbohydrates.
- After dinner, you can make a snack an hour before going to bed, so as not to feel a sudden hunger attack when you go to bed.The ideal option is kefir or cottage cheese.It is better not to eat foods with a high level of fats or carbohydrates at night.
Step 9: Increase physical activity
Many health problems occur due to a seated 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 sitting lifestyle very often arise on problems such as osteochondrosis, osteoporosis, radiculitis, hernia, scoliosis and a number of cardiovascular diseases.One of the most important useful habits is therefore regular physical activity. You can start training at home at least 10 to 20 minutes a day.
Step 10: Remove stress and lack of sleep
Sleeping plays a major role in losing weight. With a lack of sleep, the Cortisol stress hormone develops, which slows down fat burning. Studies confirm that people with a high cortisol in the blood remove very slowly or do not lose weight at all.Cortisol not only slows down the metabolism, but also provokes the accumulation of adipose tissue, especially in the stomach.The high cortisol measure in the blood is also influenced by strong physical activity, psychological stress, consumption of drinks that contain caffeine.If you still doubt whether it is worth changing the established habits and switching to the right nutrition, we remind you of the problems that can lead to bad nutrition:
- diabetes
- Cardiovascular diseases
- Problems of the stomach intestine tract
- Weakened immunity and frequent colds
- Hormonal background injury and infertility
- Diseases of the kidneys, liver and gallbladder
- Dry, sleeping skin and hair loss
The transition to the right nutrition for many not only seems to be a difficult step, but also a bad effect. However, if you act gradually, you can rebuild your diet step by step, get your body used to the right food habits and get rid of excess weight.
Third stage: Selection of products you have to eat
Many do not come to the right nutrition immediately after trying many harmful diets or tablets that promise a quick and reliable result.But we immediately warn that there is no magical diet or nutritional supplements that enable you to lose weight in the shortest possible time and to repair the result for a long time. You have to get used to a balanced diet if you lose weight forever and want to maintain health.So when we talk about nutrition, i.e. two large groups of substances:
- Macronutrients are food substances that we need in large quantities (measured in grams).They supply energy to the body. 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, the renewal and development of the body. These are vitamins, minerals and biologically active substances.
First let's talk about proteins, carbohydrates and fats.
Squirrel
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 whole body works on protein.In addition, proteins take part in metabolic processes and regulate the metabolism.Therefore, the consumption of protein products is also extremely important for weight loss.
Where can you get the protein for the right nutrition:
- Lound red meat and lean poultry
- White fish (great option for dinner)
- Red fish (not more than three times a week for losing weight)
- Eggs (not more than two egg yolk a day)
- Dairy products: low -fat house cheese, white yogurt, milk, kefir, fermented
- Cheese (for weight loss of fat cheese of no more than 20 to 30 g per day)
- Seafood (squid, shrimp)
- Fish cannon trees in its own juice (without oil)
- Plant protein: mushrooms, lentils, peas, beans, chickpeas
The consumption of fat meat (pork, fat meat, duck, goose) is better to minimize and if you want to lose weight, refuse fat meat at all.It is also better to exclude processed meat from consumption, ie the meat that has salted, smoked or colored in doses.But the fats of fish have to be used up because they are a source of healthy unsaturated omega-3 fatty acids.When we talk about the required amount of protein, you need to consume an average of 1-1.5 g protein per 1 kg of weight.With intensive training 2-2.5 g protein per 1 kg weight.
Carbohydrates
What happens to a lack of carbohydrates in diet? First, they will feel fatigue and bad mood, which in principle has a negative impact on both performance and life.Second, you will feel hunger and desire to eat because it is carbohydrates that give our body a signal about saturation.Third, the body will use amino acids as fuel with a lack of carbohydrates and destroy the muscles, which ultimately slows down the weight loss.Reduction of the number of muscles = deterioration in body quality + slow metabolism.Where can you get carbohydrates for the right nutrition:
- Cereals, i.e.H. Brei (buckwheat, oatmeal, pearl barley, barley, millet, etc.)
- The rice is not ground
- Macarons of fixed wheat varieties (not more than twice a week, only for lunch)
- Whole grain or rye bread (for weight loss of no more than 1-2 parts per day in the morning)
- Potatoes (not more than twice a week, only for lunch)
- Vegetables: white cabbage, tomatoes, cucumber, paprika, leaf salad, broccoli, cauliflower, asparagus, patch beans, aubergines, zucchini, onions, celery (pumpkin, beets, corn and carrots to lose weight no more than three times to week)
- We use fruits (for weight loss with restrictions: bananas, grapes, data, Fig. 1 and 1, more than 10% of the daily calorie norm, i.e. about 150-200 kcal)
For weight loss, it is necessary to reduce the number of faster carbohydrates, not complex.If complex carbohydrates have longer saturation, simple carbohydrates are quickly absorbed into the blood, and very soon they will feel hungry again.At the same time, despite the feeling of hunger, fast carbohydrates has not yet managed to be processed, and the body already needs the next meal. Unpassed simple carbohydrates go directly to the construction of adipose tissue.
Fat
Most of it is very careful with fats, although this is a necessary element for the normal activity of the body.Fat normalizing the work of the hormone and nervous system.With the help of fats, the absorption of proteins and vitamins occurs, and the absorption of useful minerals from the intestine is ensured.Fats are also an energy source, they saturate well.A person needs both plant and animal fats.Where can you get fats on the right nutrition:
- Animal fats made of milk (cook not low-fat products, 3-5% are optimal)
- Animal fats made of meat and fish
- Plant fats made of nuts and seeds (not more than 10-15 g a day)
- Plant fats from oils, including various oils - olives, corn, sesame seeds, pumpkin, soybeans, cedar, walnut oil, grape seed oil (approx. 1 tablespoon of daily)
With regard to animal fats of dairy products, it is not recommended to buy 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.The cream and margarine with weight loss can be ruled out better.The minimum daily fat intake is 0.5 g per 1 kg 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 not only leads to metabolic disorders (prevents weight loss), but also to the development of serious diseases. Below you will find a table with vitamins and minerals with their useful properties and a description of the products in which they are included.
Table: vitamins and minerals for our body
| Micro- Elements |
Where are included | What is required for |
|---|
| iron | Red meat, liver, kidneys, eggs, nuts, legumes, apples, grenades, raisins, figs | To transport oxygen into tissue, for metabolism, to prevent anemia |
| calcium | Milk, cottage cheese, cheese, yogurt, sour cream, kefir, soy, spinach, cabbage | For bone tissue and strengthening the teeth for the elasticity of muscles and blood vessels |
| magnesium | Broccoli, nuts, soy, brown rice, oatmeal, spinach, eggs, cocoa | For bone tissue and strengthening the teeth to adapt the metabolism, this is particularly necessary for those who do sports |
| potassium | Beans, potatoes, salmon, dried fruits, pistachios, spinach, pumpkin | For muscle activity to prevent heart and vessels to normalize the metabolism |
| phosphorus | Milk, dairy products, meat, fish, peanuts, muesli, broccoli | To form bone tissue and strengthen the tooth, improve the metabolism, for growth and restoration of the body |
| iodine | Sea cabbage, seafish, odeized salt, dairy products, plums | For the normal functioning of the thyroid 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 the healing of wounds, it is very important for training for the immune system |
| sodium | Salt, soy sauce, cheese, bread | To maintain the water-salt balance in the body, prevent seizures, to maintain minerals in the blood |
| selenium | Seafood and sea fish, meat and waste, eggs, bran, wheat cabbage | To protect cells from the effect of free radicals for the normal function of the thyroid gland for the development of immunity |
| Vitamin A | Pumpkin, battery, carrots, fish oil, beef lover | For a good view, for immunity, for the beauty of skin and hair |
| Vitamin C. | Kiwi, strawberries, cytre, white cabbage, paprika, rosehip | For the resistance of the body against infections, it is a strong antioxidant to protect the walls of blood vessels from damage |
| Vitamin B4 | Eggs, liver, wheat sprouts, turkey, half, peanuts, dried apricots, raisins, walnuts | For a good memory and the brain function for carbohydrate metabolism to regulate the insulin level |
| Vitamin B12 | Meat, fish, eggs, algae, tofu, milk | For amino acid metabolism (very important for training) to improve 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 cabbage | It is a strong antioxidant, has anti -inflammatory, anti -power and vasodilated properties |
| Omega 3 | Mackerel, sardine, salmon, tuna, liver, linseed, olive and sesame oil, walnuts | To prevent cardiovascular diseases and inflammation of the joints to reduce bad cholesterol levels, to improve eyesight, skin and hair |
| fiber | Oatbrane, grain, whole grain bread, fresh vegetables and fruit | To regulate the blood sugar level to improve the stomach intestine tract and reduce cholesterol levels |
If you adhere to the principles of the right nutrition, try to eat differently, and do not exclude groups of useful products from your menu, then we can certainly say that you get the required number of microelements. So there is a harmonious metabolism in your body.
The fourth stage: we create a menu on the PP
After formulating the basic rules of the PP and creating a list of products for weight loss and can put together a menu.In fact, you can create a menu yourself and simply rely on the tips described above.However, you can familiarize yourself with the options for the finished menu below.
The classic version of the menu on the right 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 going to bed: a glass of kefir or 150 g of cottage cheese
Do not be ashamed of the monotony of the dishes because you can change the content of breakfast, lunch and dinner at least every day. The right nutrition is not a temporary diet for a month. This is a restructuring of the power supply system and a change in food habits.In addition, the purpose of the right nutrition is not only to reduce overweight, but also to improve the body as a whole.Do not move the questions of a healthy lifestyle for later and correct the food behavior from tomorrow.