Usually those who want to lose weight choose severe nutrition or exhausting training.They both work in a short time and dangerous for health.For a stable weight, only a few decisions that must be adhered to each day, RBC writes.
Why is it important to eat right not only for weight loss
Food is not a body modeling tool, but the basic needs and factor that has a great impact on our well-being and mood.What we eat affects not only the volume of the waist, but the lack of basic nutrients worsens health.At the same time, the correct diet does not imply denial, suffering and the maximum contraction of the diet at all."Such an opinion has been shown because people are psychologically easier to perceive a healthy diet as something uncomfortable, but the temporary parameters," says a specialist who developed a fitness manager for product delivery services.- But a useful diet cannot be equated with a diet.Most studies have shown that it is almost no use from strict short diets, but the damage is very tangible.Monades are especially harmful: If you only eat buckwheat, kefir or cabbage, the body will not receive the most important nutrients, vitamins, minerals and amino acids.Therefore, the preparation of recipes for everyday foods, we used different groceries - fish, meat, poultry, cereals, vegetables - and made sure that they were balanced in proteins, fats, carbohydrates and calories.Such a diet suits both athletes and loss of weight, and those who just want to feel good."
Why you can't refuse the carbohydrates
Many believe that for a tight body with strong biceps and gluteal muscles are important only proteins and go on a diet made of protein cocktails.This approach is the result of a misunderstanding of the principle of the body.If our body would be building, then carbohydrates would play the role of the workers, and proteins - bricks.A bunch of bricks will not turn out to the house.As a crowd of builders, deprived of materials, they will not be able to build a strong building.Therefore, carbohydrates are not enemies that threaten harmonies, but one of the energy sources, body fuel, also responsible for dealing with stress.
Why our body fat
It would look illogical: Why consume fat if we try to solve fat?We are connected to fat only with size XXXL, but its functions in the body are complex and numerous.Fat is needed for a good skin, hair and nail, the proper operation of the endocrine and nervous system, maintaining cognitive functions - in other words, memory, mental balance, the ability to focus on the task and adequately assess the situation.The business brain needs glucose, and our body can produce it itself, from "useful" fats: olive oil, eggs, high quality meat and poultry (especially ducks), seeds and nuts.All these products are rich in omega-3 fatty acids, which are important for the operation of cardiovascular and other body bodies.But margarine or vegetable oil, which heated at high temperatures, contains omega-6 fatty acids.According to professional condition, their use can cause inflammatory processes.
"There is another low installation trap," specialist notes.- Fat is also a source of energy.Long-lost, the body will require improved feeding - and will choose "fast" energy sources, ie simple carbohydrates: baking and sweets.Therefore, the refusal of fat on long ride leads to a serious increase in severity, hormonal disorders, thyroid gland problems and damaged reproductive function.If you pay attention to the composition of the dishes in the Proper Dealing menu, you will see that the fats are always present there, but in most cases it is either a fatty fish or eggs or olive oil.By the way, saturated with "good" fatty breakfast - eggs, avocado, cheese - also, strange, can help you bring weight to normal.Such breakfast will not give a sharp jump in the insulin, and you will not pull you on the cookies and sweets."
Do you need proteins to those who do not increase muscle mass?
A statement that "proteins needed for muscle" clear simplification.Protein functions are much broader.In particular, proteins are the main supplier of amino acids, especially irreplaceable, ie those who cannot develop on our body independently.The most precious sources of protein are meat, fish and eggs.Of course, protein is also present in herbal food, but protein obtained from plants is bad in amino acels such as lysine, methionine and tryptophan.Therefore, it can be advisable to exchang the tofu, buckwheats and lenses with chicken and salmon.On average, the daily need for protein is 80-100 grams, and it is desirable that 30-40% of this amount drop on animal proteins.If you have recently started training and preferring cardio training, you need a protein: with stress, the protein need increases, and unusual physical activity is exactly stress, even if you have a wonderful mood and welfare.And if you are worried, you are shy your likes and barely find time for training between work and family, stress is even bigger - and therefore protein is more needed.
How to properly change the electricity system
The main thing isn't that it doesn't get hurt.Sudden transitions of spicy and burger for apples and water - too strong stress for digestion and psyche.In order for the transition to appear smoothly and painless, try reducing a diet by 10% of the norm required for you.The budget is usually convenient to make in calories: You need to multiply your weight for 25, if you have a seating, up to 40-50, if you are dealing with a gym or last a long walk three times per week, and 60-70, if you train very intensively.For example, for a woman who weighs 70 kg, a leading sitting lifestyle, the daily standard will be 1750 calories.Separate from these 175 calories.For this, you are not required, just prepare your omelet with less oil, select a chicken sandwich, not pork, eat part of the salad without refusing.If you drink tea or coffee with sugar, there is also space for new solutions.Sugar is "empty" of calories that do not contain useful substances, but they strongly raise insulin levels.10% of the lack of food is the norm for food specialists and sports trainers advise to adhere.Allows you to reduce weight, but very carefully and almost imperceptibly for the body.The lack of discomfort is extremely important - even the most important samurai will not last in the daylight mode.
Basic principles for all
It is important to ensure that food is diverse, rich in vitamins and trace elements, balanced and enough (but not overly) high-calorie.Be sure to eat vegetables - even those who have a bad reputation among weight loss for high sugar content.Specifically, all root crops of carrots beet - they supply us with carbohydrates, fibers, vitamins and treats the body.The main thing is to use them with a raw or fast chef, for example, in the Wok Tow.The correct nutrition can establish all the processes in the body.And with general healing, the weight begins to bring the norm even without eating and training - although with healthy physical activity the result will be faster and more detached.