Usually those who want to lose weight choose a hard diet or exhaustive workout.Both work in the short term and is dangerous to health.Stable weight only requires a few decisions that need to be followed every day - writes RBC.
Why is it important not only for the right eating for weight loss?
Food is not a tool for modeling the body, but a basic need and a factor that has a great impact on the well what and our mood.What we eat is not only affected by the volume of the waist, but also the lack of basic nutrients exacerbates health.However, proper nutrition does not mean weight loss, suffering and maximum contraction of the diet."Such an opinion turned out because people can more psychologically perceive healthy eating something unpleasant, but a temporary test that will be model parameters," says a specialist who has developed a fitness manager for product transport service.- But useful nutrition cannot be identified with the diet.Most studies have shown that a strict short -term diet has almost no advantage, but the damage is very tangible.Monodes are particularly harmful: if only buckwheat, kefir or cabbage eats, the body does not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, when compiling the recipes of proper daily nutrition, we used different foods - fish, meat, poultry, cereals, vegetables - and made sure that foods are balanced in proteins, fats, carbohydrates and calories.Such a diet corresponds to both athletes and weight loss and those who just want to feel good."
Why you can't deny carbohydrates
Many people believe that in the tight body with strong biceps and gluteal muscles, only proteins are important and are made from protein.This approach is the result of misunderstanding of the body principles.If our body were a construction, carbohydrates play a role in workers and proteins - bricks.A heap of brick alone does not turn into the house.Like the mass of construction with no material, it will not be able to build a strong building.This is the reason why carbohydrates are not enemies that endanger harmony, but also one of the energy sources, body fuel, is also responsible for confrontation of stress.
Why Fat Our Body
It seems logical: Why do you consume fats when we try to get rid of fat?Fats are only associated with XXXL size, but the functions in the body are complex and many.For good condition of the skin, hair and nails, proper functioning of endocrine and nervous systems, maintaining cognitive functions - maintaining cognitive functions - is needed in other words, focus on memory, mental balance, task and properly assessing the situation.During work, the brain needs glucose and can be produced by your body itself from "useful" fats: olive oil, eggs, high quality meat and poultry (especially duck), 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.Margarine or vegetable oil, which is heated to high temperatures, contains omega-6 fatty acids.According to the expert, their use can cause inflammatory processes.
"There is another trap on a low fatty diet," the expert notes.- Fat is also a source of energy.After losing, the body requires increased nutrition - and chooses "fast" sources of energy, that is, simple carbohydrates: baking and sweets.Therefore, the long -term rejection of fats results in severe weight gain, hormonal disorders, thyroid problems and impaired reproductive function.If you pay attention to the composition of the food in the proper nutrition menu, you will see that fats are always there, but in most cases oily fish or eggs or olive oil.By the way, the "good" greasy breakfast - eggs, avocado, cheese - can also help the normal weight.Such a breakfast does not give a sharp jump in the insulin and does not pull cookies and sweets to the south."
Do you need proteins for those who do not increase muscle mass?
The statement that "muscle proteins are needed" is a clear simplification.The features of proteins are much wider.Especially proteins are the main supplier of amino acids, especially irreplaceable, that is, those that our bodies cannot develop independently.The most valuable sources of protein are meat, fish and eggs.Of course, protein is also present in vegetable foods, but protein obtained from plants in poor amino acids such as lysine, methionine and tryptophan.Therefore, tofu, buckwheat and lens alternation with chicken and salmon can be advisable.On average, the protein's daily demand is between 80 and 100 grams, and it is desirable that 30-40% of this amount falls on animal proteins.If you have recently begun training and heart training, you still need protein: in stress, the need for proteins increases and unusual physical activity is exactly stress, even if you have a wonderful mood and well -being.And if he is worried, he is shy about his shape and hardly finds time to workout between work and family, stress is even higher - and so the protein is needed more.
How to correctly change the energy system
The most important thing is not to do this sharply.Suddenly from transitions and hamburers for apples and water - too severe stress to digestion and psyche.In order to make the transition smoothly and painlessly, try to reduce your diet by 10% of the norms you need.The calculation usually needs to be done in calories: you need to multiply your weight by 25 if you have a sedentary, 40-50 if you are in a gym or take three times a week and 60-70 if you exercise very intensely.For example, for a woman weighing 70 kg that leads a sedentary lifestyle, daily standards will be 1750 calories.Remove this 175 calories.There is no need for features - just make the omelet with less oil, choose a sandwich with chicken, not pork, one portion of salad without charge.If you drink tea or coffee with sugar, there is a place for new solutions.Sugar is a "empty" calorie that does not contain charity but sharply increase the level of insulin.10% of food shortages are the norm that food professionals and sports coaches are recommended to be adhered to.This allows you to reduce 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 the daily struggle system.
Basic principles for everyone
It is important to ensure that foods are diverse, rich in vitamins and trace elements, balanced and sufficiently (but not too) high in calories.Be sure to eat vegetables - even those that have bad reputation due to its high sugar content.In particular, all root plants from beet to carrots - with carbohydrates, fibers, vitamins and heals the body.The most important thing is to cook raw or quickly, for example, in a wok pan.Proper nutrition can determine all the processes of the body.And with general healing, weight is close to the norm without diet and training - although with healthy physical activity, the result will be faster and more noticeable.