Proper nutrition for weight loss is not about strict restrictions, fasting and refusal of your favorite food. First of all, it is self-care, food selectivity and that makes you feel great and improves your quality of lifeDoes.
In this case the all-around-nothing principle does not work. There is no need to try to change everything in one day and one time - it usually leads to breakdowns and, as a result, more food. It is best to make small changes in it. This will help you get more results in the long term. As your small changes become a habit, add healthy rules.
The main thing to remember is that striving for health is a lifelong journey. You should enjoy it, not stress.
Why eat healthy food?
Apart from helping you maintain a healthy body weight, eating a healthy diet that includes fruits, vegetables, whole grains, dairy and protein are other important benefits.
Poor nutrition is the most common cause of immunodeficiency worldwide. Scientists link the occurrence of many chronic diseases to improper diet. For example, 38. 5 thousand men and 67 thousand women participated in a study. In observation, it was found that junk food contributes to the deterioration of biomarkers, and can also lead to heart disease, high blood pressure (hypertension), type 2 diabetes, osteoporosis, and some types of cancer.
Evidence suggests that 30–35% of cancer deaths are due to diet, 25–30% are due to tobacco, 15–20% are due to infection, and the remaining percentage is radiation, stress, physical insufficiency. Such as are caused by other factors. Activity, environmental pollution, etc.
Poor nutrition affects not only physical but mental health as well. According to the Mental Health Foundation, two-thirds of people who eat fresh fruits and vegetables daily have no mental health problems.
Thus, it is very important to ignore the link between good nutrition and healthy weight, low risk of chronic disease, and overall health.
How long does it take to make a habit of eating?
Everyone is looking for rapid weight loss these days, and it takes time to change the habits that promote it and last longer. This has been confirmed by recent studies.
For a long time, it was believed that 21–28 days is enough for a stable habit to appear. This statement is mainly related to the activities of a doctor named Maxwell Maltz. In the 1950s, he was a plastic surgeon andHe observed that it took his patients at least 21 days to learn to look comfortably in the mirror after surgery. In addition, he noticed that those whose legs or hands were amputated took the same amount of time to lose the feeling of the phantom limb. .
As a result, he developed the idea in his book Psychosibernetics, which was published in 1960. Subsequently, the idea was raised by many doctors, public figures, coaches. Over the years, the term "minimal" has disappeared, and 21The duration of the day has practically become a "scientific" law.
What are the new studies talking about?
Philip Lally is a health psychology researcher at University College London. In a paper published in the European Journal of Social Psychology, Lally and his analytical group set out to find out how long it actually takes to form a habit.
The study included 96 people. Each chose a new habit for 12 weeks and reported each day whether they followed it or not.
Some have adopted simple rules such as "Drink a bottle of water at lunch time. " Others chose more challenging tasks, such as running 15 minutes before lunch. After 12 weeks, researchers determined toAnalyzed the data for how long it took each person to transition from starting a new behavior to automatically doing it.
On average, it took more than 2 months or more than 66 days. But the time it takes to form a new habit can vary greatly depending on the behavior, person, and circumstances. In this study, people were 18 to 254 days old. Started.
How to start eating right and which habits can help in the process of losing weight?
1. Be Calorie Deficient
The main idea is as old as the world -You need to spend more calories than you consume. . .
A negative calorie balance forces the body to use the accumulated reserves to provide the necessary energy. This energy comes mainly from the body's carbohydrate and fat reserves.
During the weight loss phase, the daily calorie deficit should be between 300 and 500 kcal.
In addition, it is important to monitor indicators of BJU (protein, fat and carbohydrate).
2. Reduce the amount of fat in the diet
According to the WHO (World Health Organization), low consumption of unsaturated fats (found in fish, avocados, nuts, etc. ) and saturated fats (fatty meats, butter, palm, coconut oil, etc. ) should be preferred. As well as industrial trans fats found in cooked, smoked, fried foods, convenience foods, pies, chips, crackers, etc.
Fat should not exceed 30% of the total food consumed during a weight loss diet, of which less than 10% must be saturated, and no more than 1% trans fat.
It is not necessary to completely abandon fat in the diet. They are required to provide the body with polyunsaturated fatty acids, namely linoleic and alpha-linolenic acids. They are not manufactured by the body and are mainly used in vegetable oils and fish. are found.
3. Get enough protein
Protein is the most important building block of the body and should meet about 40% of total energy needs.
When you are trying to lose weight, a protein-rich diet can make you feel full for a longer period of time by affecting the appetite hormone ghrelin. Proteins also counteract muscle loss during a diet. More muscle mass, The more energy is consumed and the greater is the need for calories.
The biological value of protein of animal origin is higher than that of plant protein. However, they also contain excess fat and cholesterol, so consumption should be moderate.
According to research, a high-protein breakfast can reduce food cravings and calorie intake throughout the day.
4. Avoid Simple Carbohydrates
Overall, carbohydrates in the diet should be around 30%. They are usually divided into simple and complex. The latter takes longer to process and produces less insulin, which makes you feel full and avoid eating more. Helps in
Simple carbohydrate foods include sugars, baked goods from white flour, jams, sodas, juices, and more. For simple carbohydrates, it is better to choose the first part of the day when blood sugar levels are low after bedtimeAs happens, glycogen stores are depleted and the body's energy needs to be restored.
For foods high in carbohydrates, whole grains are ideal, because in addition to their high mineral and fiber content, they also saturate the body and promote digestion.
As a guide, you can useHarvard Healthy Eating Pyramid. . .
5. If you can't but you really want to
As you know, "the forbidden fruit is sweet. " The more you refuse yourself to do something, the more you want it. And a sense of guilt, which if you succumb to temptation, Conquered, some people should give up what they started.
Therefore, the first step may not be a complete rejection of the harmful product, but a reduction in portion size and a decrease in the frequency of its consumption. Over time, you will begin to experience less craving for these foods.
6. Avoid Drinks That Get Fat
Avoid soda and fruit juices.According to one study, these drinks are low in nutrients, and Americans gained 20% weight between 1977 and 2007 due to excessive consumption.
A 0. 5 liter bottle of cola contains 240 calories and 65 grams of sugar. It has been proven that people who drink the most water consume an average of 200 calories less per day than those who drink other beverages.
Drink water before meals. One study found that drinking water half an hour before meals can reduce appetite and increase weight by 44% in just 3 months.
If you are not ready to give up unhealthy drinks immediately, use a simple trick that can deceive your brain.
Take a look at the image below. Which line is larger: horizontal or vertical?
In fact, both lines are of equal length, but our brain tends to overestimate vertical lines. In other words, transferring this knowledge to the subject in question, taller glasses and mugs give us bigger and more than round and wide ones. Seems to have potential.
In this way, you can drink about 20% less from a tall and thin glass than from a small and wide glass without feeling dissatisfied.
7. Eliminate Alcohol
When switching to the proper diet, it is recommended to quit alcohol. Why is it important?
- Alcohol triggers an increase in appetite by acting on neurons, and also increases the likelihood of breakdown, unhealthy food choices, and over-eating.
- It negatively affects digestion, altering gastric acid secretion and its motility, leading to metabolic disorders.
- Alcohol makes water in the body, which is why many people get swelling and extra pounds on the scales in the morning.
- Drinking alcohol can reduce the body's ability to recover from exercise, thus reducing its ability to burn extra calories through exercise.
- Consumption of alcohol leads to low and low quality sleep, which significantly affects appetite and forces people to eat fat from carbohydrates. According to the research, a lack of sleep every 30 minutes will increase throughout the day. 83Excess of calories.
But it is worth clarifying that moderate amounts of low alcohol drinks do not cause significant harm to the body. 100 ml dry red wine contains 80 kcal, 100 ml beer contains 45 kcal. For comparison, vodka contains- 230 kcal per 100 grams. Therefore, a glass of dry wine or a glass of beer can be drunk once a week without prejudice to weight loss.
8. Eat 5 servings of fruits and vegetables
Fruits and vegetables provide fiber, minerals, vitamins and phytochemicals to the body. They perform many important functions in the body and are essential for healthy metabolic processes.
It is recommended that you eat at least two servings of fruits and three servings of vegetables a day (one serving is about 150 grams). It is worth considering that excessive consumption of fruits is not recommended, as they contain lessUnlike calories and nutritious vegetables, there is a lot of fructose.
9. Pay attention to the speed of food intake
The speed at which you eat affects the serving size as well as the likelihood of weight gain. Our brain and intestines are in constant communication, so if your brain is distracted while eating, you may not get this signal. Maybe you are hungry or full.
Keep in mind that it takes about 20 minutes on average to get this information, so eating at a slow pace can prevent over-eating.
In addition, eating slowly is associated with more intense chewing, which also contributes to maintaining weight. Studies comparing different eating speeds suggest that people who eat faster, They are 115% more obese than those who eat slowly.
10. Redefine how to cook
The way you cook has a direct impact on your health.
Grilling, smoking, frying, deep-frying are all popular methods for preparing meat and fish. However, using such methods, many potentially toxic compounds (polycyclic and heterocyclic) are produced in the food, which can cause cancer and heart. Are associated with various chronic diseases including diseases.
Healthy methods include baking, stewing, steaming etc. They do not contribute to the creation of these harmful compounds and thus make your food healthier.
11. Eat with a small plate
It has been shown that the size of the cookware can affect the amount of food you eat. In large plates people add portions that are 30% higher on average than standard dishes.
The same amount of food on a large and small plate is perceived differently by the brain, it is called the Delbeff illusion.
Agreed, it seems like the part on the left is quite small. We bet you want a complement. At the same time, the right side part on the plate, filled with the edge, is considered more and, accordingly, it feelsIt would be more satisfying.
12. Cut spices and flavor enhancers
Salt, spices, store sauces and ketchup should be consumed sparingly. Many of them contain sugar, dyes, preservatives, flavor enhancers and stabilizers. They have a negative impact on the functioning of the gastrointestinal tract.
The WHO recommends consuming more than 5 grams of iodized salt (about 1 teaspoon) per day. WHO member states have targeted to reduce global consumption by 30% by 2025, preventing high blood pressure, and adults. Should help reduce the risk of heart disease and stroke.
13. Control emotional eating.
Our relationship with food is closely related to emotional health. We do not always eat food to satisfy our hunger. Many people eat food to relieve stress or deal with unpleasant feelings such as anxiety, sadness, loneliness, or boredom. Tend to be. But learning healthy ways to deal with them can help you regain control. Serotonin levels play an important role here.
It is a neurotransmitter that helps control sleep and appetite, manage mood, and suppress pain. Since approximately 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined with millions of nerve cells. It is understandable that the internal functioning of the digestive system not only helps in digesting food, but also emotional management. State
14. Choose Healthy Snacks
Snacking is one of the main factors to maintain a healthy diet and nutrition. If you choose healthy foods that are high in protein and nutrients, snacks can be an integral part of your weight loss. Some of them make you wholeThe days can help stay full and limit your craving for unhealthy foods.
Avoid cookies and sweets, sandwiches and glazed cheeses in favor of dry fruits, nuts, vegetable stick humus, natural yogurt, fruits, etc.
15. Be Selective in the Supermarket
In supermarkets, there is an untold rule of the so-called "outer ring". As a rule, the healthiest products are located along the periphery - fruits, vegetables, meat, eggs, dairy products, grains, etc. Is placed between
Why are processed foods harmful? Scientists are increasingly reaching the conclusion that processed foods, with all their additives, sugar and fiber deficiencies, can negatively affect the gut microbiota and the various bacteria lining its walls. Increases the risk of becoming fertile ground to eat more.
In one study, intake of processed food was associated with an increase in heart disease, in another - with an increased risk of death from any cause.
Also, special attention should be paid to the labels on the products, which indicate the storage conditions and composition. Keep in mind that the ingredients are listed in descending order, from highest to lowest. Make sure the sugar in the product is as good as possible. There are no sweeteners such as alcohol, monosodium glutamate (E621), formaldehyde (E240), trans fats, dyes (E102, E104, E110, E122, E124, E129), etc.
16. Do not get distracted while eating
A new study claimed that sound perception of food intake affects eating habits. The study included two groups of people who ate crunchy food, one with white-noise headphones and the other without. , Distracted by the white noise, participants heard less of the sound of food, causing them to eat more than those who heard the crunch.
Another interesting experiment, the result of which was published in 2016, claims that scrolling through social networks in which you follow the culinary public or various grocery stores can cause so-called "visual hunger". In, even if you do not physically need food, the body sends a signal to the brain using the hunger hormone that you want to eat.
The main thing to remember for a healthy relationship with food is: "Food is not the enemy. " Instead of focusing on what you should not eat, think about how you want to diversify your diet. What healthy, new and tasty things can be included in food. Do not try to change everything at once, create new healthy habits slowly and without stress.
As you know, a balanced diet is at least 50% of the result of the weight loss process! Without it, even the most competent training will not bring the expected results.