In general, those who wish to lose weight choose a hard diet or exhausting training.Both are working in the short term and dangerous for health.For a stable weight, only a few decisions are needed, which must be fulfilled every day, RBC writes.
Why is it important to eat well not only to lose weight?
Food is not a tool to model the body, but a basic need and a factor that has a great influence on our well 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, adequate nutrition does not imply deprivation, suffering and maximum contraction of the diet."Such opinion turned out because people are psychologically easier to receive a healthy diet as something unpleasant, but temporary, a test, which will be parameters of the model," says a specialist who has developed a physical conditioning manager for the product delivery service.- But useful nutrition cannot be equated with a diet.Most studies have shown that there is almost no benefit of strict short -term diets, but the damage is very tangible.The monodetes are especially harmful: if only it eats Sarracene wheat, kefir or cabbage, the body will not receive the most important nutrients, minerals, minerals and amino acids.Therefore, compiling recipes for adequate daily nutrition, we use different foods (fish, meat, poultry, cereals, vegetables) and ensure that the dishes were balanced in proteins, fats, carbohydrates and calories.Such diet adapts to both athletes and weight loss, and those who just want to feel good."
Why can't you reject carbohydrates
Many believe that for a tight body with strong biceps and buttocks, only proteins are important and go to 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 lot of bricks in itself will not become the house.Like a multitude of builders, I devoid of material, you 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 fat
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 functioning of endocrine and nervous systems, maintaining cognitive functions: in other words, memory, mental balance, the ability to focus on the task and properly evaluate the situation.The brain for work needs glucose, and our body can produce it in itself, from "useful" fats: olive oil, eggs, high quality meat and birds (especially ducks), oceanic fish, seeds and nuts.All these products are rich in omega-3 fatty acids, which are important for the work of cardiovascular systems and another body.But margarine or vegetable oil, which was heated at high temperatures, contains omega-6 fatty acids.According to the expert, its use can cause inflammatory processes.
"There is another trap of a low fat diet," says the specialist.- Fat is also a source of energy.After losing it, the body will require improved diet, and choose "fast" energy sources, that is, simple carbohydrates: baking and sweets.Therefore, the rejection of long -term fats leads to a serious weight gain, hormonal disorders, problems with the thyroid gland and the deteriorated reproductive function.If you pay attention to the composition of the dishes in the service menu for adequate nutrition, you will see that fats are always present there, but in most cases it is oily fish, eggs or olive oil.By the way, saturated with a "good" fatty breakfast (eggs, avocados, cheese, too, strange as it seems, it can help you generate weight. Such breakfast will not make an acute leap in insulin, and at noon it will not pull it as cookies and sweets. "
Do you need proteins for those who do not increase muscle mass?
The statement that "proteins are necessary for muscles" is a clear simplification.Protein functions are much broader.In particular, proteins are the main amino acid suppliers, especially irreplaceable, that is, those that 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, methodin and tryptophan.Therefore, it can be advisable to alternate tofu, sarracene wheat and lentils with chicken and salmon.On average, the daily need for proteins is 80-100 grams, and it is desirable that 30-40% of this amount falls into animal proteins.If you have recently begun training and prefers cardiovascular training, it also needs proteins: with stress, the need for proteins increases, and unusual physical activity is precisely stress, even if you have a wonderful and well -good mood.And if you are worried, your figure touches you and you barely find time for training between work and family, stress is even greater and, therefore, protein is needed more.
How to change the energy system correctly
The main thing is not to do this abruptly.Sudden transition from cakes and hamburgers for apples and water, a too severe stress for digestion and psyche.For the transition to occur gently and without pain, try to reduce the diet by 10% of the necessary norm for you.The calculation is usually convenient in calories: for this, it must multiply its weight by 25, if you have a sedentary work, 40-50, if you are dedicated to a gym or walk long three times per week, and 60-70, if you train very intensely.For example, for a woman weighing 70 kg, leading a sedentary lifestyle, the daily norm will be 1750 calories.Take off these 175 calories.No feats are needed for this: only prepare your tortilla with less oil, choose a sandwich with chicken, not pork, eat a portion of salad without replenishing.If you drink tea or coffee with sugar, there is also a space for new solutions.Sugar is "empty" calories that do not contain beneficial substances, but the insulin level increases sharply.10% of food deficiency is the standard to which food specialists and sports coaches are advised.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 sufficient (but not too much) of high qualification.Be sure to eat vegetables, even those who have a bad reputation between losing weight due to the high sugar content.In particular, all root crops from beets to carrots: they supply carbohydrates, fiber, vitamins and heals 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 the general healing, the weight begins to address the norm even without diets and training, although with healthy physical activity, the result will be faster and more notable.