Usually those who wish to lose weight choose a hard diet or exhausting training.Both are working in a short term and dangerous to health.For stable weight, only a few decisions are needed, which must be adhered to every day, RBC writes.
Why is it important to eat right not only for losing weight
Food is not a tool for modeling the body, but a basic need and a factor that has a great influence on our well -being and mood.What we eat affects not only the volume of the waist, but the lack of basic nutrients worsens health.At the same time, proper nutrition does not at all imply deprivation, suffering and maximum contraction of the diet.“Such an opinion turned out because people are psychologically easier to perceive a healthy diet as something unpleasant, but temporary-a test, which will be model parameters,” says a specialist who has developed a fitness manager for the product delivery service.- But useful nutrition cannot be equated with a diet.Most studies have shown that there are almost no benefit from strict short -term diets, but the harm is very tangible.Monodetes are especially harmful: if you eat only buckwheat, kefir or cabbage, the body will not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, compiling recipes for daily proper nutrition, we used different foods - fish, meat, poultry, cereals, vegetables - and made sure that the dishes were balanced in proteins, fats, carbohydrates and calories.Such a diet suits both athletes and losing weight, and those who just want to feel good. ”
Why you can’t refuse carbohydrates
Many believe that for a tightened body with strong biceps and gluteal muscles, only proteins are important, and go on a diet made of protein cocktails.This approach is the result of a misunderstanding of the principles of the body.If our body were a construction, then carbohydrates would play the role of workers, and proteins - bricks.A pile of bricks in itself will not turn into the house.Like a crowd of builders, devoid of material, will not be able to build a strong building.That is why carbohydrates are not enemies that threaten harmony, but one of the sources of energy, fuel for the body, also responsible for the confrontation of stress.
Why our body fats
It would seem illogical: why consume fats, if we are trying to get rid of fat?We are associated with fat only with the size of XXXL, but its functions in the body are complex and numerous.Fat is needed for a good condition of the skin, hair and nails, the proper operation of the endocrine and nervous systems, maintaining cognitive functions - in other words, memory, mental balance, the ability to focus on the task and adequately assess the situation.The brain for work needs glucose, and our body can produce it itself, from “useful” fats: olive oil, eggs, high -quality meat and poultry (especially ducks), ocean fish, seeds and nuts.All these products are rich in omega-3 fatty acids, which are important for the work of the cardiovascular and other body systems.But margarine or vegetable oil, which was heated to high temperatures, contains omega-6 fatty acids.According to the expert, their use can provoke inflammatory processes.
“There is another trap of a low -fat diet,” the specialist notes.- Fat is also a source of energy.Having lost it, the body will require enhanced feeding - and it will choose “quick” sources of energy, that is, simple carbohydrates: baking and sweets.Therefore, the rejection of fats in the long run leads to a serious weight gain, hormonal disorders, problems with the thyroid gland and impaired reproductive function.If you pay attention to the composition of the dishes in the service menu for proper nutrition, you will see that fats are always present there, but in most cases it is either oily fish, or eggs, or olive oil.By the way, saturated with "good" fat breakfast - eggs, avocados, cheese - too, oddly enough, can help you bring weight to normal.Such a breakfast will not give a sharp jump in insulin, and by noon you will not pull you on cookies and sweets. ”
Do you need proteins to those who do not increase muscle mass?
The statement that “proteins are needed for muscles” is a clear simplification.The functions of proteins are much wider.In particular, it is the proteins that are the main supplier of amino acids, especially irreplaceable, that is, those that our body cannot independently develop.The most valuable sources of protein are meat, fish and eggs.Of course, protein is also present in plant foods, but the protein obtained from plants is poor in amino acids such as lysine, methionine and tryptophan.Therefore, it can be advisable to alternate tofu, buckwheat and lentils with chicken and salmon.On average, the daily need for protein is 80–100 grams, and it is desirable that 30–40% of this amount falls on animal proteins.If you have recently started training and prefer cardio training, you also need protein: with stress, the need for proteins increases, and unusual physical activity is precisely stress, even if you have a wonderful mood and well -being.And if you are worried, you are shy of your figure and barely find time for training between work and family, stress is even higher - and, therefore, the protein is needed more.
How to change the power system correctly
The main thing is not to do this sharply.Sudden transitionFrom pies and burgers for apples and water - too severe stress for digestion and psyche.In order for the transition to occur smoothly and painlessly, try to reduce the diet by 10% of the norm necessary for you.The calculation is usually convenient to do in calories: for this you need to multiply your weight by 25, if you have a sedentary work, by 40-50, if you are engaged in a gym or take long walks three times a week, and 60-70, if you train very intensively.For example, for a woman weighing 70 kg, leading a sedentary lifestyle, the daily norm will be 1750 calories.Take away from this 175 calories.No feats are needed for this - just prepare your omelet with fewer oil, choose a sandwich with chicken, not pork, eat a portion of salad without refueling.If you drink tea or coffee with sugar, there is also a space for new solutions.Sugar is “empty” calories that do not contain any beneficial substances, but they sharply raise the level of insulin.10% of the food deficiency is the norm that food specialists and sports coaches are advised to adhere to.It allows you to reduce weight, but very carefully and almost imperceptibly for the body.The lack of discomfort is extremely important - even the most persistent samurai will not last in a daily struggle regime.
Basic principles for all
It is important to ensure that the food is diverse, rich in vitamins and trace elements, balanced and sufficiently (but not overly) high -calorie.Be sure to eat vegetables - even those that have a bad reputation among losing weight for the high sugar content.In particular, all root crops from beets to carrots - they supply us with carbohydrates, fiber, vitamins and heal the body.The main thing is to use them raw or quickly cook, for example, in a wok pan.Proper nutrition can establish all processes in the body.And with general healing, the weight begins to approach the norm even without diets and training - although with healthy physical activity the result will be faster and more noticeable.