Proper nutrition to keep fit
As spring approaches, most women begin to think about how to get their bodies in shape as soon as possible. Often our attempts to become prettier, sexier and more athletic lead to numerous experiments with different diets and complex physical activities. However, few people think about a balanced proper diet so as not to get better. Proper nutrition is one of the slow-acting, but very effective ways to lose weight. It is enough just to learn how to eat right so as not to get better. You can study the literature on proper nutrition, count calories, weigh portions, or eat on clearly defined days. However, such excesses often distract from things more essential than food, and can even lead to obsession and obsession with your diet. Any extremes are not healthy. And the cult of food often becomes a problem for those who limit themselves, rather than those who eat how much and what they want. That is why we recommend that you familiarize yourself with the five main rules of proper nutrition in order not to get better.
Proper nutrition, so as to get better. Rule One
Eat whatever you like, but try to avoid "Gulliver" portions. For example, if you find it hard to imagine your day without a good portion of meat, just reduce it and instead of, say, four cutlets, eat one. The principles of proper nutrition exclude the consumption of sausages and smoked meats. However, some people find these products so tasty that they simply cannot refuse them. Here, don't give up. Just allow yourself to eat not half a stick of sausage, but 2-3 pieces, preferably in the morning or lunch time. How to control portions? Just listen to your body. Usually the brain gives signals when the body is saturated. Try not to ignore them.
Tips for proper drinking
Drinking alcohol and not gaining extra pounds is quite real. Just follow a few important rules:
People who know how to control their consumption of alcoholic beverages are able to keep their weight normal, unlike those who do not drink alcohol at all. They are also less prone to obesity. Moderate consumption of alcoholic beverages can increase sensitivity to the hormone insulin, which directly affects the appearance of disorders in the human metabolic system, causing a sharp increase in weight.
It's important to understand! This is about moderate alcohol consumption. According to research, the daily serving size should not exceed 40 grams of ethanol. This amount is contained in 200 grams of wine, one hundred grams of vodka or 2 cans of beer.
Choose non-carbohydrate alcohol
And that means less beer, sweet wines and alcoholic cocktails. Pay attention to alcohol containing carbohydrates in small quantities: dry wines, vodka, cognac, whiskey, rum, tequila, scotch, gin.
Since ethanol does not go into fat stores, drinking low-carb alcoholic beverages is doing your figure a big favor.
Eat More Protein
People who prefer a protein diet achieve a feeling of satiety faster, which does not leave them for a long time. Such a diet helps to maintain a figure in shape, avoiding the occurrence of metabolic syndrome.
Going to a party, eat a meal that is high in protein. This action will help you curb the feeling of hunger, which you are likely to try to quench with fatty snacks or sweets.
Add vegetables to your daily diet
If you know that you will have a party in the evening where you will drink alcohol, try to reduce the amount of fat and carbohydrates in your diet that day. Replace them with vegetables that contain many healthy vitamins and fiber, which perfectly suppresses the feeling of hunger.
Especially well copes with the task of any variety of cabbage: Brussels sprouts, white cabbage or broccoli, and other green vegetables.
Proper nutrition, so as to get better. Rule Three
Proper nutrition, so as not to get better, has many subtleties. So, it is necessary to maintain a balance of fats, proteins and carbohydrates. But often we are too lazy to delve into and memorize the data of tables of the energy value of foods and calculate the calorie content of each portion eaten. That is why, in order to eat and not get better, it is recommended to start eating with a light snack. A vegetable salad or diet soup can saturate the body well, so after such a snack you are unlikely to want something fatty and unhealthy.
How does the body metabolize alcohol?
Nutritionists around the world assure that alcohol is extremely high in calories.
1 gram of ethanol contains about 7.1 kcal.
But our body does not receive them in full.
Thanks to the thermal effect, only 20% of calories reach it.
Most of them are not deposited as fat.
If you look at the numbers, then after taking 24 g of alcoholic beverages for six hours, 0.8 g of body fat is formed.
So what is the main danger of alcohol then?
It is not its calorie content that affects a person’s weight gain, but the ideal conditions that are created when consumed.
Alcohol is inherently toxic to our body.
When it gets inside, our body begins to actively fight it, trying to get rid of it as quickly as possible.
This process directly affects fat burning, slowing down metabolism by 73%.
Since drinking alcohol causes an increased feeling of hunger, the food consumed with it will be less processed by the body, turning proteins, carbohydrates and fats into excess weight.
In addition, the portion size will also get out of your control.
Proper nutrition, so as to get better. Rule Five
Proper nutrition, in order not to get better, usually involves the consumption of low-calorie desserts based on cottage cheese or jelly. Of course, you can treat yourself to low-calorie cakes daily, but there is another way to not gain weight while eating your favorite desserts. For example, consume them in the morning in small quantities. By the way, starting the day with a hearty dessert, in order not to get better, the rest of the day you can only eat apples or drink kefir. In order to eat right and not get better, we advise you to be attentive to the needs of your body and limit yourself quite a bit.
Choose special occasions
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Once you've decided to cut back on sugar, it's time to prioritize. For example, do you think that a cake eaten with friends at work is a special occasion? Is it worth spending an extra hour at the gym and forgoing dessert with your kid this weekend? If you think about it, then most likely you do not even enjoy this cake as much as you think, and you will be tormented by remorse if you eat it. Save the dessert for when it's really worth it, and know you won't miss anything if you don't.
love pistachios
In general, almost all nuts will help you lose weight, but pistachios are real professionals in this. They are one of the lowest calorie nuts, so you can eat them more than any other. For example, a 30-gram serving contains approximately 49 pistachios, while almonds with the same calorie content can only be eaten 22 pieces. Since you are likely to be able to eat far less than 49 pistachios in one sitting, this again translates into serious calorie savings.
Divide the dessert in half
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Half a dessert is 100 percent better than a whole dessert. If you really want to try the very delicious cookie your friend told you about, but you've already eaten your planned ice cream this week, try eating only half. It's even better if you find someone to share your dessert with so you won't be tempted to eat it whole. A few pieces will satisfy you
Get Started with Sugar
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If you eat dessert several times a day, but think that you do it 1-2 times a week, none of these rules will help you lose weight. There are also hidden sugars in common foods like sweet yogurt or salad dressings. We usually don't account for sugar in regular foods, and as such, it will be much harder for you to truly enjoy dessert without the consequences. Look at the composition of sugar in foods to help keep your intake to a minimum. Choose a salad without thick sweet sauce, smoothies without syrup, and plain yogurt instead of sweet. If you eat right and cut back on sugar, your waist will hardly notice that rare piece of cake you ate on your birthday.
Don't Eat Dessert Alone
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Special occasions are associated with the holidays that you spend with loved ones. Weddings, birthdays, vacations and other special occasions are the occasion to be pampered. On the other hand, there is nothing special about lying alone on the couch in front of the TV. Try to get out of the habit of eating dessert alone, especially if you're doing it for self-comfort. If you're craving something sweet, eat fruit or drink tea. In addition, it is better not to have ready-made desserts in the house so as not to torture yourself in vain.
Features of the development of the body
Approximately from the age of 14, puberty begins and rather sharp transformations in the body.
- absorbs;
- recycles;
- assimilates.
Further maturation continues and the metabolism works perfectly. Only by the age of 25 the formation of the body is completed completely. The construction of some bones in the human body is coming to an end.
Pay attention. At 25, the connective tissue in some parts of the skeleton finally changes to completed bones.
After that, practically nothing qualitatively new happens there and, by and large, the aging process begins smoothly. Therefore, after about 25 years, you need to monitor your own nutrition.
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Ditch the bread and potatoes and fill your plate with fresh vegetables instead. This means you'll save an average of 120 calories, but still get all the benefits of fiber and increase your body's moisture content. This is one of the most effective ways to cut calories.
Top healthiest foods to eat for breakfast
- Fruits and muesli with dried fruits. With this breakfast, the day will start easily and at the same time energetically. Muesli is low in calories and rich in fiber, which normalizes digestion and promotes weight loss.
- Honey and fruit jam are sources of carbohydrates that will wake up the brain. In combination with wholemeal bread, this will be a great healthy breakfast. Such "sandwiches" can be supplemented with products containing protein.
- Cheese - this product is created for breakfast. It saturates, while being a source of calcium, healthy fats and a number of trace elements. However, here you need to know the measure: you can eat a couple of slices of this delicious product.
- Dairy products are a source of unsaturated fats and fast-digesting proteins. Yoghurt and cottage cheese are ready-to-eat foods that do not require cooking time, so having breakfast with them is not only healthy, but also convenient.
- Eggs. On the one hand, they contain fats and cholesterol, but if you cook a fragrant juicy omelette with vegetables from eggs, you get a hearty and at the same time fairly light breakfast that will saturate the body with all the necessary elements and cheer you up.
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Diets and alcohol - compatible or not?
The main part of weight loss programs is aimed at reducing weight while normalizing metabolism and restoring balance. The ban on alcohol is supported by every diet and this is due to the rules of nutrition. Programs with strict observance are very effective and show good results due to the selection of low-calorie foods that do not have excess fats, but are rich in vitamins. Thanks to this composition, the body spends its own fat reserves on food processing - drinking alcohol in this situation is very stupid. If only because it prevents the processing of adipose tissue, removing water and retaining fats.
In addition, the use of alcohol liberates the patient, it becomes difficult for a person to resist tasty treats and it is not possible to lose weight at all - this is the psychological side of the problem. Physical and medical in violation of the metabolic processes caused by alcoholic beverages, which provokes the rapid deposition of fat.
The effect of alcoholic beverages on the weight of men and women
Despite the characteristic feature to interfere with the process of fat burning, alcohol acts on organisms both in the same way and in different ways. What is similar:
- If a person has a habit of drinking a glass of wine with dinner, he will gain weight. Dinner is always satisfying, even minimal calories of chicken breast and salad will instantly be deposited in fat.
- There is a change in the hormonal status, which is reflected in the appearance. In men, fat folds form on the hips, cellulite occurs, and the mammary glands increase. In women, the voice becomes rougher, hairiness increases, the skin becomes dry, yellow or earthy.
- Starting to drink systematically, people can no longer carefully monitor themselves: a slight negligence develops into negligence and a person no longer sees what and how he eats, seizing glasses of beer, wine or other alcohol. Bottom line: one way or another, they get fat from drinking.
As for men, a large amount of alcohol leads to obesity in the abdomen. Such a piquant roundness only speaks of fatty deposits on the internal organs - a pathological accumulation of fat is extremely dangerous! In addition, gaining weight, a man loses his male power, a decrease in testosterone is an early impotence.
Fact! Alcohol can be stored in the body, and if you drink often enough, the body uses alcohol first as an energy source, and only then other foods.
As for women, long-term studies have proven that women who drink 150-200 ml of dry wine per week have the same body mass index (BMI) as those who do not drink at all. Therefore, complete abstinence may not be required, drink in moderation.
Alcoholic Diet: Fact or Myth?
The very popular wine diets prove that there are exceptions to every rule. The essence of the reduction program is that people drink wine by eating it with a certain type of food: apples, tomatoes, cucumbers. A serving of the drink is not more than 50 ml, you need to drink strictly according to the scheme. And there is already evidence that a person who drinks does not get better, that is, the calories of alcohol are spent on the processing of fiber, protein snacks.
Moreover, the authors of the diet prove that excess weight, toxins and slags go away - the body rejuvenates and heals due to the elements contained in the wine. Advertising says that in 5 days you can lose up to 5 kg, but experts are categorically against it and give the following arguments:
Why do people get fat from beer?
- If you drink for 5 days, then it looks like a binge - it will not do without consequences (withdrawal syndrome).
- Vitamin deficiency, lack of protein, protein can adversely affect the body.
- The wine must be of exceptional quality - this is a rarity for our stores, so weight loss is a big question.
Important! You can lose weight from wine, beer and other alcohols, but only due to the removal of fluid and the complete absence of snacks. Even if the next morning after the celebration you “lost” a kilogram, it will return in a larger volume - the water-salt balance will be restored and the usual weight will return to normal, and at the same time those kilos that were obtained with alcohol and snacks will be added.
Don't Skip Breakfast
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Don't wander around hungry in the morning. Those who eat breakfast maintain a stable blood glucose level throughout the day, while those who skip the morning meal experience serious problems with this. In addition, without breakfast, you are more likely to get hungry very soon than if you snacked on something like natural yogurt or oatmeal.
Eat breakfast like a king...
Breakfast is very closely linked to weight loss. A good breakfast has been proven to help control the hunger hormone by "showing" it that you won't be hungry during lunch and dinner. Eating in the morning also jump-starts your metabolism, helping your body get ready to burn calories throughout the day. Some studies show that eating eggs in any form for breakfast will cut down on the number of calories you eat throughout the day. So if you love breakfast, don't sacrifice your favorite meal in order to avoid calories. Ultimately, this will backfire. Wake up a little earlier so you can make yourself some hard-boiled egg toast, a few slices of tomato, seasoned with olive oil. Also, don't forget fresh fruit.
Fill your plate with healthy food
This strategy is quite simple, but it is recommended by all nutritionists. Before you get to the fried chicken, give yourself plenty of healthy, low-calorie foods like vegetables. Thus, there will be practically no place in the stomach for high-calorie and harmful. It's also a great way to curb the bedtime hunger pangs familiar to all dieters.
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Load up on oily fish
Salmon, mackerel, halibut and pollock have one thing in common: they are all rich in omega-3 fatty acids. These healthy polyunsaturated fats increase levels of adiponectin, a hormone that enhances your muscles' ability to use carbohydrates for energy, boosts metabolism, and burns fat. Eat more fish and you will significantly increase your chances of losing weight.
Choose quality over quantity
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If you want to cut back on sweets but don't want to feel like you're missing out on something in your life, opt for quality. A few pieces of good dark chocolate are better than a handful of sweets. Each small piece of dessert can give you 25-50 extra calories. Choose foods with real taste, not those that are just loaded with sugar.
Eat before your workout
If you're exercising on an empty stomach in an attempt to lose weight, you'll likely be doing more harm to your body than good. Instead, eat a carb-rich snack like whole wheat toast or some fruit. Compared to other nutrients, the body burns carbohydrates at the fastest rate, making them the best source of fuel for your workout.
In addition, eating something before you break out in a sweat will help lower your levels of stress hormones, which are responsible for converting calories into body fat and are often activated during intense exercise on an empty stomach. Simply put, by eating something before heading to the gym, you will get the figure you have always dreamed of much faster.
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