Usually those who want to lose weight choose a hard diet or exhaustive training.Both are working in a short term and dangerous to health.For stable weight, only a few decisions are needed, which must be respected every day, the RBC writes.
Why is it important to eat right 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 humor.What we eat affects not only the volume of the waist, but the lack of basic nutrients worsens health.At the same time, proper nutrition does not imply deprivation, suffering and maximum contraction of the diet."This opinion is over because people are psychologically easier to understand a healthy diet as something unpleasant, but temporary-a test, which will be parameters of the model," says one expert who developed a fitness manager for the product delivery service.- But useful nutrition cannot be equated with a diet.Most studies showed that there is hardly no benefit of short -term strict diets, but the damage is very tangible.Monodes are especially harmful: If you eat only sarracene wheat, kefir or cabbage, the body will not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, compiling recipes for proper daily nutrition, we use different foods - fish, meat, poultry, cereals, vegetables - and we ensure that the dishes were balanced in protein, fats, carbohydrates and calories.This diet adapts to 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 glute muscles, only proteins are important and have a diet made of protein cocktails.This approach is the result of an evil -out of body principles.If our body were a construction, carbohydrates would play the role of workers and proteins.A pile of bricks alone will not be thrown into the house.As a multitude of builders, devoid of material, will not be able to build a strong building.This is why carbohydrates are not enemies that threaten harmony, but one of the energy sources, fuel to the body, also responsible for the confrontation of stress.
Why our body fats
It seems illogical: Why do you consume fat, if we are trying to get rid of fat?We are associated with fat only with xxxl size, but its functions in the body are complex and numerous.Fat is necessary for a good condition of skin, hair and nails, the proper operation of endocrine and nervous systems, maintaining cognitive functions - in other words, memory, mental balance, ability to focus on the task and properly evaluate the situation.The brain for work needs glucose, and our body can produce it, 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 has been 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 -content diet," says the expert.- Fat is also a source of energy.Having lost, the body will require an enhanced diet - and will choose "fast" energy sources, ie simple carbohydrates: baking and sweets.Therefore, long -term fat rejection leads to serious weight gain, hormonal disorders, problems with thyroid gland and impaired reproductive function.If you pay attention to the composition of dishes in the service menu for proper 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 "good" breakfast - eggs, avocados, cheese - too, incredible as it may seem, can help you bring weight to normal.This breakfast will not make a sharp leap in the insulin and, in the middle, you will not pull it in 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 wider.In particular, it is proteins that are the main supplier of amino acids, especially irreplaceable, that is, those that our body cannot develop independently.The most valuable sources of protein are meat, fish and eggs.Obviously, protein is also present in plant foods, but plant protein is poor in amino acids such as lysine, methionine and tryptophan.Therefore, it can be advisable to switch tofu, sarracene wheat and lentils with chicken and salmon.On average, the daily protein need is 80 to 100 grams, and it is desirable that 30 to 40% of this amount fall into 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 activity is accurately stress, even if you have a wonderful and well -being mood.And if you are worried, it is ashamed of your figure and barely find time for training between work and family, stress is even greater - and therefore protein is needed more.
How to change the power system correctly
MainIt is not doing this sharply.Sudden transition pies and hamburgers to apples and water - very severe stress for digestion and psyche.For the transition to occur smoothly and painlessly, try to reduce the diet by 10% of the standard required for you.Calculation is usually convenient in calories: To do so, you need to multiply your weight by 25, if you have a sedentary job, by 40-50, if you are involved in a gym or hike three times a week and 60-70, if you train intensely.For example, for a woman weighing 70 kg, leading a sedentary lifestyle, the daily standard will be 1750 calories.Take these 175 calories.Not necessary to do so - just prepare your omelet with less oil, choose a sandwich with chicken, not pork, eat a portion of salad without replenishment.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 markedly increase the insulin level.10% of food deficiency is the standard that food specialists and sports coaches are advised to adhere.It allows you to reduce weight, but very carefully and almost imperceptibly for the body.Lack of discomfort is extremely important - even the most persistent samurai will not last in a daily fighting regime.
Basic principles for all
It is important to ensure that the food is diverse, rich in vitamins and traces elements, balanced and sufficiently (but not excessively) high -calorie.Be sure to eat vegetables - even those who have a bad reputation between weight loss through the high sugar content.In particular, all crops from beet to carrot - they provide us with carbohydrates, fiber, vitamins and heal the body.The main thing is to use raw or cook quickly, for example, in a wok pan.Proper nutrition can establish 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 is faster and more noticeable.