Usually those who want to lose weight choose a difficult diet or exhausting workouts.Both work in the short term and are dangerous to health.Only a few solutions are required for stable weight, which must be followed daily, RBC writes.
Why is it important to eat properly not only for weight loss
Food is not a tool for modeling the body, but a basic need and a factor that has a great influence on our well -being and mood.What we eat affects not only the volume of the waist, but also the lack of essential nutrients impairs health.At the same time, proper nutrition does not imply deprivation, suffering and maximum contraction of the diet at all."Such an opinion has turned out to be because people are psychologically easier to perceive a healthy diet as something unpleasant, but the temporary test that will be the parameters of the model," says a specialist who has developed a fitness manager for the product delivery service.- But a nutritional diet cannot be equated with a diet.Most studies show that there is almost no benefit to strict short -term diets, but the damage is very tangible.Monodes are especially harmful: if you eat only buckwheat, yogurt or cabbage, the body will not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, compiling recipes for daily meals, we used different foods - fish, meat, poultry, cereals, vegetables - and made sure that the dishes are 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 only proteins are important for a tightened body with strong biceps and gluteal muscles and continue to diet protein cocktails.This approach is the result of a misunderstanding of the body principles.If our body was construction, then carbohydrates would play the role of workers and proteins - bricks.A bowl of bricks itself will not become the house.Like a crowd of builders deprived of material, it will not be able to build a strong building.Therefore, carbohydrates are not enemies who threaten harmony, but one of the sources of energy, fuel for the body, responsible for the confrontation of stress.
Why our body fat
It would be illogical: why consume fat if we are trying to get rid of fat?We are fat only with the size of XXXL, but its functions in the body are complex and numerous.Fat is necessary for good skin, hair and nails, the proper functioning of the endocrine and nervous systems, maintaining cognitive functions - in other words, memory, mental balance, the ability to focus on the task and adequately evaluate the situation.The brain for work needs glucose and our body can produce it, "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 bodily systems.But margarine or vegetable oil, which is heated to high temperatures, contains omega-6 fatty acids.According to the expert, their use can provoke inflammatory processes.
"There is another trap on a low fat diet," the specialist notes.- Fats are also a source of energy.After losing it, the body will require improved nutrition - and will choose "quick" energy sources, that is, simple carbohydrates: baking and sweets.Therefore, the rejection of fats in the long run leads to serious weight gain, hormonal disorders, thyroid problems and impaired reproductive function.If you pay attention to the composition of the dishes in the service menu for proper nutrition, you will see that fat is always present there, but in most cases it is either oily fish or eggs or olive oil.By the way, saturated with "good" fatty breakfast - eggs, avocado, cheese - also, as strange as it may be, can help you get weight to normal.Such a breakfast will not give a sharp jump to insulin, and by noon you will not pull you with cookies and sweets."
Do you need proteins 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 protein that is the main supplier of amino acids, especially irreplaceable, those that our body cannot develop independently.The most precious sources of protein are meat, fish and eggs.Of course, protein is also present in plant foods, but the protein derived from plants is bad in amino acids such as lysine, methionine and tryptophan.Therefore, it may be advisable to alternate tofu, buckwheat and lentils with chicken and salmon.The average daily need for protein is 80-100 grams and it is desirable for 30-40% of this amount to fall on animal proteins.If you have recently started training and prefer cardio workouts, you also need protein: with stress, the need for protein increases and unusual physical activity is precisely stress, even if you have a wonderful mood and well -being.And if you are worried, you are ashamed of your figure and you can barely find time to train between work and family, the stress is even higher - and therefore the protein is needed more.
How to change the energy system properly
The main thing is not tothis is done sharply.Sudden transition pies and burgers for apples and water - too severe stress for digestion and psyche.In order for the transition to happen smoothly and painlessly, try to reduce the diet by 10% of the norm you need.The calculation is usually convenient for calorie: for this you need to multiply your weight by 25 if you have a sedentary job by 40-50 if you are engaged in the gym or do long walks three times a week and 60-70 if you exercise very intensively.For example, for a woman weighing 70 kg leading to a sedentary lifestyle, the daily rate will be 1750 calories.Take away from these 175 calories.You do not need feats for this - just prepare your omelette with less butter, choose a sandwich with chicken meat, not pork, eat a serving of salad without charging.If you drink tea or coffee with sugar, there is also a place for new solutions.Sugar is "empty" calories that do not contain favorable substances, but they sharply increase the level of insulin.10% of food shortages are the norm that food and sports coaches specialists are advised to stick.It allows you to lose weight, but very carefully and almost imperceptibly to the body.Lack of discomfort is extremely important - even the most permanent samurai will not continue in the daily regime of wrestling.
Basic principles for all
It is important to ensure that the food is varied, rich in vitamins and monitors elements, balanced and sufficient (but not too) high calorie.Be sure to eat vegetables - even those who have a bad reputation in the weight loss of 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 them raw or quickly cook, such as in a wow pan.Proper nutrition can determine all the processes in the body.And with general healing, the weight begins to approach the norm even without diets and training -although in healthy physical activity the result will be faster and more noticeable.