Often, those who want to lose weight will choose hard diets or exhausted training.Both work in a short term, which is dangerous to health.RBC wrote that for a stable weight, only a few decisions are required and must be followed daily.
Why not only do you need to lose weight, this is important
Food is not a tool for modeling the body, but a basic need and a factor that has a significant impact on our wells and emotions.What we eat will not only affect the volume of our waist, but also lack of basic nutrients can make health worse.At the same time, proper nutrition simply implies no dietary deprivation, suffering and maximum contraction."It turns out that this is because people are more psychologically prone to treat healthy diets as disturbing, but temporary A tests will be model parameters," one professional said. - But useful nutrition cannot be equated with diet.Most studies have shown that a strict short-term diet has little benefit, but the harm is very obvious.Single-mode is especially harmful: If you only eat buckwheat, cabbage, or cabbage, the body will not be able to obtain the most important nutrients, vitamins, minerals and amino acids.So, compiling recipes for daily nutrition, we used different foods – fish, meat, poultry, cereals, vegetables – and making sure the dishes are balanced between protein, fat, carbohydrates and calories.This diet is suitable for athletes and weight loss, as well as those who just want to feel good.transparent
Why You Can't Reject Carbohydrates
Many people believe that only protein is important for a tight body with a strong biceps and gluteal muscles, and dietary protein is made of cocktails.This approach is the result of a misunderstanding of the principles of the body.If our bodies are buildings, then carbohydrates will play the role of workers and proteins - bricks.A bunch of bricks themselves won't turn into a house.Like a group of builders without materials, powerful buildings will not be able to be built.This is why carbohydrates are not enemies that threaten harmony, but are one of the sources of energy, fuel that is also responsible for the confrontation of pressure.
Why do we have fat in our body
This seems illogical: Why should we consume fat if we want to get rid of it?We are only associated with the size of XXXL, but its functions in the body are complex and numerous.For good condition of the skin, hair and nails, proper operation of the endocrine and nervous system, maintaining cognitive function requires fat, in other words, memory, psychological balance, focus on tasks and adequately assess the situation.Work requires glucose, and our bodies can produce it from “useful” fat: olive oil, eggs, high-quality meat and poultry (especially ducks), marine fish, seeds and nuts.All of these products are rich in omega-3 fatty acids, which is important for the work of the cardiovascular and other body systems.However, margarine or vegetable oils containing high temperatures contain omega-6 fatty acids.According to experts, their use can cause an inflammatory process.
Experts point out: "There is another trap for low-fat diets." - Fat is also a source of energy.After losing it, the body will need enhanced feeding – it will choose the source of “fast” energy, i.e. simple carbs: baking and candy.Therefore, in the long run, fat rejection can lead to weight gain, hormonal diseases, thyroid problems and impaired reproductive function.If you pay attention to the ingredients of the dishes in the service menu for proper nutrition, you will find that the fat is always there, but in most cases it is oily fish, eggs or olive oil.By the way, full "good" fat breakfast - eggs, avocados, cheese - is also weird and can help you with normal weight.This breakfast won't make the insulin jump sharply, and by noon you won't attract cookies and candies.transparent
Do you need people who don’t increase muscle mass?
The saying “muscles need protein” is a clear simplification.Protein has a wider function.In particular, proteins are the main supplier of amino acids, especially irreplaceable proteins, that is, proteins that our human body cannot develop independently.The most valuable sources of protein are meat, fish and eggs.Of course, proteins are also found in plant foods, but the proteins obtained from plants are poor in amino acids such as lysine, methionine and tryptophan.Therefore, it is recommended to exchange tofu, buckwheat and lentils with chicken and salmon.On average, the daily demand for protein is 80-100 grams, and it is expected that 30-40% of this amount belongs to animal protein.If you have recently started training and prefer aerobic training, you also need protein: With stress, the demand for protein increases, and unusual physical exercise is precisely stressful, even if you are in a good mood and in a good mood and in a good state.And, if you worry, you'll be shy and hardly find training time between work and family, stress even higher - hence, protein is needed.
How to change the power system correctly
The most important thing is not to do this rapidly.Sudden transition from apples and water pie and burgers - too much pressure on digestion and psychology.To make the transition happen smoothly and painlessly, try the norm of reducing your diet by 10%.Calculations are usually very convenient to do calories: for this, if you have a long sedentary job, you need to multiply the weight by 40-50, if you attend the gym or walk 3 times a week, if you do a 30-70 walk, if you train very strongly.For example, for a woman weighing 70 kg, living a sedentary lifestyle, the daily norm would be 1,750 calories.Get rid of these 175 calories.For this, no feat is needed - just prepare the omelet with less oil, choose chicken instead of pork, and eat a portion of the salad without refueling.If you drink sugar or coffee, there is room for a new solution.Sugars are "empty" calories and do not contain any beneficial substances, but they greatly increase insulin levels.10% of food inadequate is a code recommended for food experts and sports coaches to follow.It allows you to lose weight, but for the body it is very cautious and almost unconsciously.Lack of discomfort is extremely important - even the most enduring samurai will not continue in the system of everyday struggle.
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 too) high.Make sure to eat vegetables - even those with poor reputation for losing weight at high sugar content.In particular, all root crops from beets to carrots – they provide us with carbohydrates, fiber, vitamins and heal our bodies.The main thing is to use them in a pot base or cook quickly.Proper nutrition can establish all processes in the body.And, with general healing, the weight begins to approach norms even without diet and training – although under healthy physical exercise, the results will be faster and more noticeable.