Usually those who wish to lose weight choose a hard diet or a comprehensive 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 respected every day, writes RBC.
Because it is important to eat well not only to lose weight
Food is not a tool to model the body, but a fundamental need and a factor that has a great influence on our well -being and mood.What we eat affects not only the volume of life, but the lack of basic nutrients worsens health.At the same time, proper nutrition does not imply the deprivation, suffering and maximum contraction of the diet at all."Such an opinion proved to be because people are psychologically easier to perceive a healthy diet as something unpleasant, but a temporary test, which will be the parameters of the model," says a specialist who has developed a fitness manager for the product delivery service.- But a useful diet cannot be equated with a diet.Most studies have shown that there are almost no short -term rigid benefits, but the damage is very tangible.The monodes are particularly harmful: if you eat only buckwheat, kefir or cabbage, the body will not receive the nutrients, vitamins, minerals and the most important amino acids.Therefore, by filling out recipes for correct daily nutrition, we used different foods - fish, meat, poultry, cereals, vegetables - and we made sure that the dishes were balanced in proteins, fats, carbohydrates and calories.This diet adapts to both athletes and weight loss and to those who only want to feel good."
Because you can't refuse carbohydrates
Many believe that for a tight body with strong biceps and buttock muscles, only proteins are important and follow 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, carbohydrates play the role of workers and proteins: bricks.A pile of bricks itself will not turn into the house.Like a crowd of manufacturers, without material, it will not be able to build a strong building.This is the reason why carbohydrates are not enemies that threaten harmony, but one of the sources of energy, the fuel for the body, also responsible for the comparison of stress.
Because our body fats
It would seem illogical: why consume fat, 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.Grasso is necessary for a good condition of skin, hair and nails, the correct functioning of the endocrine and nervous system, maintaining cognitive functions - in other words, memory, mental balance, ability to focus on the task and adequately evaluate the situation.The brain for work needs glucose and our body can produce it itself, from "useful" fats: olive oil, eggs, high quality meat and poultry (especially ducks), ocean fish, seeds and nuts.All these products are rich in Omega-3 fatty acids, which are important for the work of cardiovascular and other systems.But margarine or vegetable oil, which has been heated at high temperatures, contains omega-6 fatty acids.According to the expert, their use can cause inflammatory processes.
"There is another trap of a low -fat diet," observes the specialist.- Grasso is also a source of energy.After losing it, the body will require improved diet - and choose "quick" energy sources, that is, simple carbohydrates: cooking and desserts.Therefore, the refusal of long -term fat leads to a serious weight gain, hormonal disorders, problems with the thyroid gland and a compromised reproductive function.If you pay attention to the composition of the dishes in the service menu for proper nutrition, you will see that fats are always present there, but in most cases they are oily fish, eggs or olive oil.By the way, saturated with "good" fat breakfast - eggs, avocado, cheese - even strangely, can help you bring weight to normal.This breakfast will not make a strong jump in insulin and noon you will not get on biscuits and sweets."
Do you need protein for those who do not increase muscle mass?
The statement according to which "proteins are necessary for muscles" is a clear simplification.The functions of the proteins are much wider.In particular, they are the proteins that are the main supplier of amino acids, particularly irreplaceable, that is, those that our body cannot develop independently.The most precious sources of proteins are meat, fish and eggs.Of course, the protein is also present in plant foods, but the protein obtained from plants is scarce in amino acids such as lysine, methionine and tryptophan.Therefore, it may be advisable to alternate tofu, buckwheat and lentils with chicken and salmon.On average, the daily need for protein is 80-100 grams and it is desirable that 30-40% of this quantity falls on animal proteins.If you recently started training and prefer cardio training, you also need protein: with stress, the need for protein increases and unusual physical activity is exactly stress, even if you have a wonderful mood and well -being.And if you are worried, you are shy of your figure and barely find time for training between work and family, stress is even higher - and, therefore, the protein is needed more.
How to correctly change the power system
The main thingIt is not to do it abruptly.Trasition improvised cakes and hamburgers for apples and water - too serious stress for digestion and psyche.In order for the transition to occur without hitches and painless, try to reduce the 10% diet of the rule necessary for you.The calculation is generally convenient to be done in calories: for this you must multiply your weight by 25, if you have a sedentary job, by 40-50, if you are engaged in a gym or take long walks three times a week and 60-70, if you train in a very intense way.For example, for a woman who weighs 70 kg, guiding a sedentary lifestyle, the daily rule will be 1750 calories.He takes away from these 175 calories.Firms are not necessary for this: just prepare your omelette with less oil, choose a sandwich with chicken, non -pork, eats a portion of salad without refueling.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 abruptly increase the level of insulin.10% of food deficiency is the rule to which it is advisable to adhere to food specialists and sports coaches.It allows you to reduce the 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 everyone
It is important to ensure that food is diversified, rich in vitamins and trace elements, balanced and sufficient (but not excessively) high level.Make sure to eat vegetables, even those who have a bad reputation between weight loss for the high sugar content.In particular, all the crops of roots from beets to carrots: they provide us carbohydrates, fibers, vitamins and heal the body.The main thing is to use them raw or cook quickly, for example, in a pan.Proper nutrition can establish all the processes in the body.And with general healing, the weight begins to approach the norm even without diets and training, although with healthy physical activity the result will be faster and more evident.