Usually those who want to lose weight choose a hard diet or exhausting training.Both work at short notice and dangerous for health.Only a few decisions are required for stable weight, which must be observed every day, writes RBC.
Why is it important not only to eat properly to lose weight
Eating is not a tool for modeling the body, but a fundamental need and a factor that has a major impact on our well and mood.What we eat not only affects the volume of the waist, but also the lack of basic nutrients worsens health.At the same time, the right nutrition does not implant not deprivation, suffering and maximum contraction of nutrition."Such an opinion has turned out because people can recognize psychologically easier than something unpleasant but temporary tests what model parameters will be," 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 is almost no advantage of strict short -term diets, but the damage is very tangible.Monodetes are particularly harmful: if you only eat buckwheat, kefir or cabbage, the body does not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, we used recipes for daily correct nutrition and used various foods - fish, meat, poultry, grain, vegetables - and ensured that the dishes were balanced in proteins, fats, carbohydrates and calories.Such a diet fits both athletes and weight loss and those who just want to feel good.""
Why they cannot reject carbohydrates
Many believe that only proteins are important for a tight body with strong biceps and buttocks muscles and make a diet in protein cocktails.This approach is the result of a misunderstanding of the principles of the body.If our body were a construction, carbohydrates would play the role of workers and proteins - bricks.A stack of brick in itself does not become the house.Like a lot of construction companies, it cannot be able to build a strong building.For this reason, carbohydrates are not enemies that threaten harmony, but one of the energy sources, the fuel for the body, which is also responsible for the confrontation of stress.
Why our body fats
It seems to be illogical: Why use fats when we try to get rid of fat?We are only connected to the size of XXXL with fat, but its functions in the body are complex and numerous.Fat is needed for good condition of the skin, hair and nails, the proper functioning of the endocrine and nervous system that maintains cognitive functions - in other words, memory, mental balance, the ability to concentrate on the task and to assess the situation appropriately.The brain for work needs glucose, and our body can produce it even from "useful" fats: olive oil, eggs, high -quality meat and poultry (especially ducks), oceanfish, seeds and nuts.All of these products are rich in omega-3 fatty acids that are important for the work of cardiovascular and other body systems.Margarine or vegetable oil, which was heated to high temperatures, contains omega-6 fatty acids.According to the expert, your use can provoke inflammatory processes.
"There is another trap of a low -fat diet," notes the specialist.- Fat is also an energy source.After the body has lost it, the body requires improved feeding - and it chooses "fast" energy sources, ie simple carbohydrates: baking and sweets.Therefore, the rejection of fats in the long term leads to serious weight gain, hormonal disorders, problems with the thyroid gland and an impaired reproductive function.If you pay attention to the composition of the dishes in the service menu for the right nutrition, you will find that there are always fats there, but in most cases there are either greasy fish or eggs or olive oil.By the way, saturated with "good" fat breakfast - eggs, avocados, cheese - strangely, you can also help normalize weight.Such a breakfast will not give a sharp jump in insulin, and around noon you will not pull it to cookies and sweets.""
Do you need proteins for those who don't 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 provider of amino acids, in particular irreplaceable, ie those that our body cannot develop independently.The most valuable protein sources are meat, fish and eggs.Of course, protein is also available in vegetable food, but the protein obtained from plants is bad in amino acids such as lysine, methionine and tryptophan.Therefore, it can be advisable to change the tofu, buckwheat and lentils with chicken and salmon.On average, the daily protein requirement is 80 to 100 grams, and it is desirable that 30–40% of this amount fall 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 exactly stress, even if you have a wonderful mood and a wonderful activity.And if you are worried, you are shy in front of your figure and hardly find time for training between work and family, stress is even higher - and therefore the protein is needed more.
How to change the power supply system correctly
The main thing is not to do this sharply.Sudden transition from cakes and burgers for apples and water - too severe stress for digestion and psyche.In order for the transition to occur smoothly and painlessly, they try to reduce the diet by 10% of the standard required for them.The calculation is usually suitable in calories: you have to multiply your weight with 25.For example, the daily standard is 1750 calories if a woman with a weight of 70 kg is a seated lifestyle.Take away these 175 calories.No services are required for this.Simply prepare your omelet with less oil, choose a sandwich with chicken, not with pork, eat a portion of salad without refueling.If you drink tea or coffee with sugar, there is also a place for new solutions.Sugar is "empty" calories that do not contain any beneficial substances, but greatly increase the insulin levels.10% of the lack of food are the standard that food specialists and sports trainers are recommended.It enables 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 take a daily fighting regime.
Basic principles for everyone
It is important to ensure that the food is diverse, rich in vitamins and trace elements, balanced and sufficient (but not excess) high -calories.Make sure to eat vegetables - even those who have a bad reputation if they remove for the high sugar content.In particular, all root plants from beets to carrots - they provide us with carbohydrates, fiber, vitamins and heal the body.The main thing is to cook them raw or quickly, for example in a wok pan.The right nutrition can determine all processes in the body.And in general healing, the weight begins without diets and training, although the result with healthy physical activity becomes faster and more noticeable.