Usually those who want to lose weight choose a hard diet or exhausting training.The two work in the short term and dangerous for health.For a stable weight, only a few decisions are necessary, which must be respected every day, writes RBC.
Why is it important to eat well not only to lose 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 and our mood.What we eat affects not only the size of the size, but the lack of basic nutrients aggravates health.At the same time, good nutrition does not at all imply deprivation, suffering and maximum contraction of the diet."Such an opinion has proven to be because people are psychologically easier to perceive a healthy diet as something unpleasant, but temporary, which will be parameters of the model," explains a specialist who has developed a fitness manager for the product delivery service.- But useful nutrition cannot be assimilated to a diet.Most studies have shown that there are almost no advantage of short -term strict diets, but the damage is very tangible.The monodes are particularly harmful: if you eat only buckwheat, kefir or cabbage, the body will not receive nutrients, vitamins, minerals and the most important amino acids.Therefore, by compiling recipes for appropriate daily nutrition, we used different foods - fish, meat, poultry, cereals, vegetables - and we made sure that the dishes were balanced in proteins, fats, carbohydrates and calories.Such a diet is suitable for both athletes and weight loss, and those who just want to feel good.""
Why can't you refuse carbohydrates
Many believe that for a tight body with strong biceps and gluteal muscles, only proteins are important and follow a protein cocktail diet.This approach is the result of a misunderstanding of the principles of the body.If our body was a construction, carbohydrates would play the role of workers and proteins - bricks.A bunch of bricks in itself will not turn into the house.Like a crowd of manufacturers, without material, will not be able to build a solid building.This is why carbohydrates are not enemies that threaten harmony, but one of the energy sources, body fuel, also responsible for confrontation of stress.
Why our body fats
It would seem illogical: why consume fats, if we try to get rid of fats?We are associated with fat only with the size of XXXL, but its functions in the body are complex and numerous.Fat is necessary for good condition of the skin, hair and nails, the proper functioning of 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 cardiovascular and other systems.But margarine or vegetable oil, which has been heated to high temperatures, contains omega-6 fatty acids.According to the expert, their use can cause inflammatory processes.
"There is another trap of a low -fat diet," notes the specialist.- Fat is also an energy source.After having lost it, the body will require an improved diet-and it will choose "fast" energy sources, that is to say simple carbohydrates: cooking and candy.Consequently, long -term fat rejection leads to serious weight gain, hormonal disorders, problems with the thyroid gland and an altered reproductive function.If you pay attention to the composition of the dishes in the service menu for good nutrition, you will see that fats are always present, but in most cases it is either fatty fish, or eggs, or olive oil.By the way, saturated with "good" fatty breakfast - eggs, avocados, cheese - also curiously, can help you bring normal weight.Such breakfast will not give a lively jump in insulin, and at noon, you will not get out of cookies and candies.""
Do you need protein to those who do not increase muscle mass?
The statement according to which "proteins are necessary for muscles" is a clear simplification.The protein functions are much wider.It is in particular proteins which are the main supplier of amino acids, in particular irreplaceable, that is to say those that our body cannot develop independently.The most precious sources of protein are meat, fish and eggs.Of course, proteins are also present in plant foods, but proteins obtained from plants are poor in amino acids such as lysine, methionine and tryptophan.Therefore, it may be advisable to alternate tofu, buckwheat and lenses with chicken and salmon.On average, the daily need for protein is 80 to 100 grams, and it is desirable that 30 to 40% of this amount falls on animal proteins.If you have recently started to train and prefer cardio training, you also need protein: with stress, the need for protein increases and unusual physical activity is precisely stress, even if you have a wonderful and good mood.And if you are worried, you are shy from your silhouette and you are barely found for training between work and family, stress is even higher - and therefore the protein is more necessary.
How to properly change the power system
The main thing is not to do it suddenly.Sudden transition pies and burgers for apples and water - stress that is too serious for digestion and psyche.In order for the transition to occur smoothly and without pain, try to reduce the diet by 10% of the standard necessary for you.The calculation is generally practical to do in calories: for this, you must multiply your weight by 25, if you have a sedentary work, by 40 to 50, if you engage in a gymnasium or make 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.Remove these 175 calories.No feat is necessary for this - simply prepare your omelette with less 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 which do not contain beneficial substances, but they strongly increase the level of insulin.10% of food deficiency is the standard to which food specialists and sports coaches are invited to respect.It allows you to reduce the 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 food is diversified, rich in vitamins and trace elements, balanced and sufficiently (but not too much) aloud.Be sure to eat vegetables - even those with a bad reputation among weight loss for the high sugar content.In particular, all the root crops of beets with carrots - they provide us with carbohydrates, fibers, vitamins and heal the body.The main thing is to use them raw or to cook quickly, for example, in a wok saucepan.Good nutrition can establish all body processes.And with general healing, the weight begins to approach the standard even without diet and training - although with healthy physical activity, the result will be faster and more visible.