Usually those who want to lose weight choose a hard diet or exhausting exercise.Both work in the short term and are harmful to health.For stable weight, only a few decisions are needed, which must be followed daily, writing RBC.
Why is it important to eat right not only because of losing weight
Food is not a tool for modeling the body, but the basic needs and factors that have a huge impact on our well -being and mood.What we eat not only affects the amount of waist, but the lack of basic nutrients exacerbates health.At the same time, proper nutrition does not imply the deficiencies, suffering and maximum contraction of the diet."Such an opinion is because the public is easier to see a healthy diet as an unpleasant thing, but a temporary test-a, which will be a model parameter," said an expert who has developed a fitness manager for product delivery services.- But useful nutrition cannot be equated with a diet.Most studies have shown that almost no benefit from a strict short diet, but the danger is very real.Monodets are very dangerous: if you only eat buckwheat, kefir or cabbage, the body will not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, compiling recipes for proper nutrition every day, we use different foods - fish, meat, chicken, cereals, vegetables - and keep the dish balanced in protein, fat, carbohydrates and calories.Such a diet suits athletes and loses weight, and those who just want to feel good.“
Why can't you reject carbohydrates
Many believe that for the body tightened with strong biceps and gluteal muscles, only protein is important, and a diet made of protein cocktails.This approach is the result of misunderstandings of the principles of the body.If our bodies are construction, then carbohydrates will play the role of workers, and proteins - bricks.The focus of the brick itself will not turn into a home.Like the builder, without material, it would not be possible to build a powerful building.That is why carbohydrates are not enemies that threaten harmony, but one of the sources of energy, fuel for the body, is also responsible for stress confrontation.
Why our bodies are fat
It doesn't seem logical: why take fat, if we try to get rid of fat?We are associated with fat only in XXXL size, but its function in the body is complex and many.Fat is needed for good skin, hair and nail conditions, good endocrine and nervous system operation, maintaining cognitive function - in other words, memory, mental balance, ability to focus on tasks and evaluate adequate conditions.The brain for work requires glucose, and our body can produce itself, from "useful" fat: olive oil, eggs, meat and chicken (especially duck), sea fish, seeds and nuts.All of these products are rich in omega-3 fatty acids, which are important for the work of cardiovascular body systems and others.But margarine or vegetable oils, which are heated to high temperatures, contain omega-6 fatty acids.According to experts, its use can cause inflammation.
"There is another low dietary trap," the expert note.- Fat is also a source of energy.After losing it, the body will need enhanced foods - and it will choose the "fast" source of energy, which is simple carbohydrates: baking and sugar -gula.Therefore, long -term rejection of fat leads to serious weight gain, hormone disruption, problems with the thyroid gland and defective reproductive function.If you pay attention to the composition of the dish in the menu for proper nutrition, you will see that fat is always there, but in most cases, whether it is oily fish, or eggs, or olive oil.In this way, saturated with "good" fat breakfast - eggs, avocado, cheese - too, quite strange, can help you carry normal weight.Such breakfast will not give you a sharp jump in insulin, and in the afternoon you won't pull you on cookies and sugars.“
Do you need protein to those who do not increase muscle mass?
The fact that "protein is required for muscles" is a clear simplification.Protein function is much wider.In particular, it is a protein that is a major supplier of amino acids, especially that cannot be replaced, that is, our body cannot grow independently.The most valuable sources of protein are meat, fish and eggs.Of course, protein is also found in plant foods, but the proteins derived from plants are poor in amino acids such as lysine, methionine and tryptophan.Therefore, it can be advised for alternative tofu, buckwheat and lentils with chicken and salmon.Flat -rata, daily requirements for protein are 80-100 grams, and it is advisable that 30-40% of this amount falls on animal protein.If you are recently started training and prefer cardio exercises, you also need protein: with stress, the need for protein increases, and incredible physical activity is stress, even if you have a beautiful mood and well -being.And if you're worried, you are embarrassed by your numbers and hardly find time for work and family training, higher pressure - and, therefore, protein is needed more.
How to change the power system correctly
The main thing is not to do this significantly.Transitions arrive -tibar pie andBurger for apples and water - too severe pressure for digestion and soul.In order for the transition to be smooth and painless, try to reduce the diet by 10% of the norms needed for you.Calculations are usually easy to do in calories: for this, you need to multiply your weight of 25, if you have inactive work, with 40-50, if you are involved in the gym or walking three times a week, and 60-70, if you practice very intensively.For example, for a woman weighing 70 kg, which carries an inactive lifestyle, the daily norm will be 1750 calories.Take it from this 175 calories.No performance is needed for this - just provide your omelet with fewer oils, choose sandwiches with chicken, not pork, eat some of the salads without fueling.If you drink tea or coffee with sugar, there is also room for new solutions.Sugar is a "empty" calorie that does not contain any beneficial ingredients, but they increase the level of insulin dramatically.10% of food deficiency is the norm that food specialists and sports coaches are advised to comply.It allows you to lose weight, but very careful and almost invisible to the body.The lack of discomfort is very important - even the most persistent samurai will not survive the daily struggle regime.
Basic principles for all
It is important to ensure that foods are varied, rich in vitamins and trace elements, balanced and sufficient (but not too) high -Calorie.Make sure you eat vegetables - even those with poor reputation in weight loss for high sugar content.In particular, all root crops from beet to carrots - they supply us with carbohydrates, fiber, vitamins and heal the body.The main thing is to use it raw or cook quickly, for example, in a pan.Proper nutrition can create all the processes in the body.And with general healing, weight begins to approach the norm even without diet and exercise - even with healthy physical activity the result will be faster and more prominent.