Usually those who want to lose weight choose a difficult diet or exhausting training.Both are working in a short and dangerous health term.For sustainable weight, only a few decisions are needed, which must be respected daily, writes RBC.
Why is it important to eat well not only for losing weight
Food is not a means of modeling the body, but a fundamental need and a factor that has a major impact on our well -being and mood.What we eat not only affects the waist volume, but the lack of underlying nutrients exacerbates health.At the same time, proper nutrition does not mean the maximum deprivation, suffering and contraction of the diet."Such a thought came out because people are psychologically easier to perceive a healthy diet as something unpleasant but temporary-a test, which will be a model parameters," says a specialist who has developed a fitness manager for product delivery service.- But useful food cannot be equated with a diet.Most studies have shown that there is almost no benefit from strict short -term diet, but the damage is very vulnerable.Monodes are especially harmful: if you eat only buckwheat, kefir or cabbage, the body will not take nutrients, vitamins, minerals and more important amino acids.Therefore, compiling recipes for the right daily nutrition, we have used different foods - fish, meat, birds, cereals, vegetables - and made sure the dishes were balanced in protein, fats, carbohydrates and calories.Such a diet fits 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 muscle, only proteins are important and go on a diet made of protein cocktails.This approach is the result of a misunderstanding of body principles.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 return home.As a crowd of builders, without materials, they will not be able to build a solid building.That is why carbohydrates are not enemies that threaten harmony, but one of the energy sources, the fuel for the body, also responsible for the confrontation of stress.
Why the body's fats
It will look illogical: Why consume fats, if we are trying to get rid of fat?We are associated with fat only to 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 functioning of endocrine and nervous systems, maintaining cognitive functions - in other words, memory, mental balance, ability to focus on 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 of these products are rich in Omega-3 fatty acids, which are important for the work of 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 diet," notes the specialist.- Fat is also a source of energy.Losing it, the body will require expanded food - and will choose "fast" energy sources, that is, simple carbohydrates: baking and cakes.Therefore, the rejection of fats in the long run leads to a serious weight gain, hormonal disorders, thyroid problems and damaged reproductive function.If you pay attention to the composition of the dishes on the service menu for proper nutrition, you will find that fats are always present there, but in most cases it is either fish with oily, or eggs, or olive oil.By the way, saturated with "good" fat breakfast - eggs, avocados, cheese - very, quite surprisingly, can help you bring weight to normal.Such a morning will not give a sharp jump on insulin, and until noon will not pull you into cookies and sweets.“
Do you need protein for those who do not increase muscle mass?
The statement that "proteins are needed for muscles" is a clear simplification.Protein functions are much broader.In particular, it is proteins that are the main supplier of amino acids, especially irreplaceable, that is, what our body cannot develop independently.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 for alternative 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 quantity fall into animal proteins.If you have recently started training and prefer cardio training, you also need protein: with stress, the need for protein and unusual physical activity increases is exactly stress, even if you have a wonderful mood and well -being.And if you worry, you are shy of your figure and barely find time for training between work and family, stress is even higher - and, therefore, protein is more needed.
How to correctly change the power system
The main thing is not to do this harshly.Unexpected transition from pies and burgers for apples and water - very severe stress for digestion and psyche.In order for the passage to occur smoothly and painlessly, try to reduce the diet by 10% of the rate needed for you.The calculation is usually appropriate to do in calories: for this you need to multiply your weight by 25, if you have a sedentary job, with 40-50, if you are engaged in a gym or take long walks three times a week, and 60-70, if you train very intensely.For example, for a woman weighing 70 kg, leading a sedentary lifestyle, the daily rate will be 1750 calories.Remove from this 175 calories.We don't need it for this - just prepare your omelet with less oil, choose a chicken sandwich, not pork, eat a piece of salad without fuel.If you drink tea or sugar with sugar, there is also a space for new solutions.Sugar is "empty" calories that contain no useful substance, but they significantly increase insulin levels.10% of food deficiency is the norm that food specialists and sports trainers are advised to adhere to.This allows you to reduce weight, but very carefully and almost sensitive to the body.Lack of discomfort is extremely important - even the most constant samurai will not last in a daily war regime.
Basic principles for all
It is important to ensure that the food is varied, rich in vitamins and trace elements, balanced and sufficient (but not too much) with high calories.Make sure you eat vegetables - even those that have a bad reputation between weight loss for 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 cook quickly, for example, in a wok pan.Proper nutrition can create all processes in the body.And with general healing, weight begins to approach the norm even without diets and training - although with healthy physical activity the result will be faster and more noticeable.