How to eat well with a lack of time? Common dietary mistakes. Top 12 products for weight loss.
To stay in good physical shape and be healthy, you need to keep your weight under control. A complete diet is a balanced diet that excludes harmful, unnecessary products for the body. If you wish, you can create a balanced menu and eat right, but in the pursuit of a healthy lifestyle, we often make mistakes when choosing products. What foods should be avoided in a healthy diet?
So why do people gain weight? According to statistics, in 90% of cases, people gain weight due to an excess of "empty" calories - this is the main and first reason. Empty calories are calories from foods made up of sugar and unhealthy compounds such as trans fats (eg margarine, hydrogenated fats and oils, trans fatty acids) that do not have nutritional density. Such products do not contain nutrients, vitamins, microelements necessary for the body. It is not necessary to count calories from whole foods, you should ensure that foods containing “empty” calories do not enter the diet.
In addition, overeating, especially in the evening, constant lack of sleep and, as a result, metabolic disorders also contribute to rapid weight gain. And here the law of conservation of energy applies - what was eaten should be used. What is left cannot evaporate, “unnecessary residues” are formed into reserves - they are deposited in the form of adipose tissue. So that energy does not linger in the body, it must be spent - lead a mobile lifestyle and not eat more than physiologically necessary.
The main factors affecting the appearance of excess weight and body fat:
The rules of a healthy diet must be observed not only to maintain harmony, but also to prevent health problems. Good nutrition requires the intake of the amount of energy (calories) necessary for life and substances - vitamins, trace elements, proteins, fats, carbohydrates, water, fiber and antioxidants.
The composition of the plate affects the well-being, emotional state, quality of life and health in general.
There are three basic rules for a healthy diet:
Other important rules to consider:
Before moving on to the revision of nutrition for weight loss, it is necessary to analyze the most common mistakes made by people who decide to “declare war” on extra pounds.
Sugar is the main enemy of weight loss
Regular and uncontrolled consumption of sugar leads to an increase in blood glucose levels, activates the release of insulin, and frequent jumps cause insulin resistance. The risk of developing type 2 diabetes mellitus and atherosclerosis increases, the aging process accelerates and overweight appears.
Low fat foods
A meal with a reduced amount of fat and calories does not mean a healthy meal, it may have an increased amount of sugar in the composition. Most of the nutrients are removed at the same time as the fat during production. To compensate for the lack of taste after such processing, sugar is added to the products. The main thing is that, for example, vitamins A, E, B are fat-soluble and therefore cannot be absorbed without fat. The same goes for calcium. From which it follows that low-fat dairy products do not satisfy hunger, do not benefit the body, and at the same time contribute to a large release of insulin into the blood.
Fatty meats and sausages
Semi-finished meat products, sausages, sausages and other meat products from processed meat should be excluded from the diet. The chemical composition of such products includes stabilizers, nitrates, flavor enhancers, non-natural dyes, phosphates and protein-fat emulsions, and the concentration of salts is also exceeded. Accordingly, the use of such products will not bring any benefit. In addition, they can exacerbate chronic diseases of the gastrointestinal tract. Nitrates and nitrites containing carcinogens, when ingested, can cause the formation of malignant tumors.
The norm of salt consumption is 3 grams per day, with its excess in the body, fluid retention occurs. Excessive salt intake slows down metabolic processes, causes swelling, contributes to the formation of cellulite on the thighs, increases blood pressure, disrupts kidney function and increases the production of hydrochloric acid, which can lead to exacerbation of diseases of the gastrointestinal tract.
Bakery products and pastries
Flour products, as a rule, are high-calorie and contribute to rapid weight gain. Buns, donuts, pies, white bread are all tasty, but very high in calories, high in sugar and salt, and some manufacturers can replace butter with inexpensive ingredients - trans fats. For example, margarine is an emulsion mixture based on organic and modified animal fats, vegetable oils. The chemical composition contains trans fats that have carcinogenic properties. They cause the development of diseases associated with disruption of the heart, an increase in the level of bad cholesterol in the blood, and a decrease in the body's resistance to viral infections.
Sweet and carbonated drinks
Sugary soda is an excess of sugar that exceeds the daily allowance, contains simple carbohydrates and can lead to obesity. Carbonated water contains carbon dioxide, which increases the secretion of hydrochloric acid and irritates the stomach lining. Many people find packaged juices useful, but in fact it is the same abundance of sugar. Typically, a glass of concentrated reconstituted juice contains 4-6 teaspoons of sugar (more than Coca-Cola), contains no fiber at all, which increases insulin release. Juices labeled "sugar-free" are often even more harmful because they contain artificial sweeteners instead of sugar.
Alcohol is full of calories and sugar, and it also helps to get rid of the feeling of self-control and start eating everything. Alcohol leads to dehydration, inhibition of metabolic processes, reduces the efficiency of the kidneys and liver, and slows down the process of assimilation of useful vitamins and minerals. For example, beer disrupts the balance of female sex hormones.
Chips, french fries, fast food
Potatoes cooked in a lot of oil (chips or french fries) are a mixture with a high amount of fat and starch, so extra weight is inevitable. In addition, such products contain genetically modified soy, an abundance of salt, a large portion of food flavorings and flavor enhancers. The abuse of fast food, hot dogs, hamburgers and other junk food is associated with the risk of not only being overweight, but also high cholesterol, atherosclerosis, a high risk of heart attack and stroke.
Sweet fruits (grapes, bananas), candied fruits
They are extremely high in calories and contain a lot of sugar (fructose), which is processed by the liver. Normally, the liver can process 10-25 grams of fructose per day. For example, this is half a mango and one pear. But if the liver is overloaded with fructose, it turns into adipose tissue.
For successful weight loss, you need to avoid the simultaneous use of the following products:
Neglecting the rules of compatibility is fraught with a significant slowdown in metabolic processes and getting rid of extra pounds.
By avoiding this combination of foods, you will not only increase the effectiveness of weight loss, but also support the optimal functioning of the digestive tract systems.
We talk about how to lose weight safely for health, gain lightness and energy, at the 3-day free intensive "Biochemistry of Slimness"
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Greens are rich in vitamins, antioxidants, micronutrients and fiber, which help maintain satiety and nourish healthy intestinal flora. Parsley, dill, celery, lettuce, spinach, basil, sorrel, cilantro, and other aromatic herbs contain thylakoids, plant compounds that promote satiety and help control appetite. Contains calcium, which not only strengthens bones, but also affects body weight.
Protein makes fish nutritious and satisfying, while omega-3s help reduce inflammation, which plays a key role in obesity and metabolic disorders. In addition, fish and seafood contain significant amounts of iodine. It is necessary for the health of the thyroid gland, which is important for the optimal functioning of the metabolism.
Provides digestion of meat and heavy food, increases the secretion of gastric juice, thanks to the high content of essential oils, ginger improves metabolism, which contributes to the rapid burning of fat cells. In addition, ginger improves skin condition, regulates cortisol and insulin levels. Contraindicated in peptic ulcer and gastrointestinal diseases in the acute stage, with a tendency to allergic reactions.
The "queen" of vegetables, a low-calorie source of protein and calcium, supports liver detoxification processes, gives a feeling of fullness and will be a delicious addition to salads dressed with sesame sauce. Broccoli contains valuable ingredients: alpha lipoic acid and sulforaphane, which can prevent damage to collagen in the layers of the skin, keep it firm and elastic, and support fat burning.
Lean meats such as rabbit, turkey, veal. This is a good product for weight loss, as it contains a large amount of complete protein (proteins), which prolongs the feeling of satiety and supports the biochemical processes in the body.
It is a source of vegetable protein and fiber, which provides a long-lasting feeling of satiety. Legumes are high in resistant starch, which feeds beneficial gut microbiota, improves gut microbiota, and improves insulin sensitivity. To reduce the content of phytic acid (blocks the absorption of vitamins and minerals) in legumes, they require pre-treatment before use - overnight soaking with the addition of two teaspoons of natural vinegar or lemon juice.
Avocado differs from other fruits in that it contains a large amount of healthy fats and fatty acids. The most important component of this fruit is oleic acid. This fruit has a lot of water, which easily creates a feeling of satiety. Avocado goes well with vegetables and herbs.
Helps reduce weight and blood sugar. It is enough to add 15–30 ml of apple cider vinegar to salads and vinaigrettes daily. The main thing is not to drink vinegar in its pure form, it is necessary to dilute it with water. Otherwise, you can spoil the enamel of the teeth and get a burn of the gastric mucosa.
Nuts contain a large amount of complete fats, rich in fiber and protein. This healthy and satisfying product is perfect for breakfast and a light snack. Nuts must be thoroughly washed and soaked to reduce the concentration of phytic acid.
The capsaicin found in cayenne peppers helps you lose weight by boosting your metabolism and lowering levels of the hunger hormone ghrelin. Under the influence of capsaicin, the body burns more calories, which makes it easier to lose weight.
A real treasure trove of nutrients to maintain health. Grapefruit supports the immune system due to its high content of vitamin C, folic acid and potassium. In addition, the fruit contains pectins (reduces blood cholesterol levels), dietary fiber (atherosclerosis prevention), naringin (metabolism acceleration) and lycopene (the strongest antioxidant).
A source of saturated fatty acids and antioxidants that have a positive effect on metabolic processes, promote the burning of visceral fat, and increase the feeling of fullness.
You can quickly, in 15-20 minutes, cook healthy and tasty food. The main thing is to choose recipes in advance and plan a shopping list at the grocery store. Healthy eating should not be associated with long cooking times. The main thing is to choose only healthy, whole foods, eat less sugar and salt, and choose gentle processing methods.
What recipes to choose if time is short? Of course, there are cooking recipes that require a minimum investment of time. For example, cooking an omelet with vegetables, a hearty salad, and chicken and fish in the oven while you are busy with other things.
It is convenient to make a diet for a week. On weekends, you can buy the necessary products and look for the right recipes. And then during the week it will take a minimum amount of time to cook.
In the NUTRICHEF cooking course, you will learn how to create a personalized menu for yourself, family and clients, as well as get acquainted with the rules of budgeting, planning and kitchen logistics, with the help of which you will save money and time.
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You need to not only eat well and exercise, but also treat yourself with love. Celebrate positive lifestyle changes, praise yourself for the right beginnings and new purchases and emotions. It's important to learn how to cook. Then the diet will be filled not only with useful, but also beautiful and tasty dishes, it will not resemble a painful diet. It must be remembered that all recommendations should be applied taking into account the individual reaction to them. We are all different and everyone has their own preferences. It must be remembered that weight loss methods should be safe and proven, and nutrition should be healthy and complete.