The principles of healthy eating
Healthy Lifestyle / / August 12, 2017
- healthy diet Eat only when you are really hungry.It sounds corny, but actually a way very effective.So why do we do differently?There are several reasons.
- Firstly, we just used a lot there (and with little move).And rarely think over what portions of sometimes three to four times more than we actually need.But just enough give - so much and we eat.
- Secondly, many of us can make a diagnosis "emotional eaters."We are "seizing" stress, boredom, anxiety, cancellation of visits, talk with the boss, repair.
- Third, obsessed weight loss, women often perceive hunger as a positive phenomenon, saying that I would like, there is, and I, clever this, do not eat, and at this time I have burns fat.Sorry, no you're not clever.Because it is likely that refusing to eat all day, you are in the evening (brutally starved) met and exceeded all of the daily rate with a vengeance.
- Also, if you're constantly suppressing your appetite, the body gets used to the lack of calories and takes a state of siege - slows metabolism.So every meal will cost you twice as much.
- Firstly, you lose "sense of reality" at the table (cease to feel the fullness of the stomach, eat automatically, like chewing gum, and then overeat guaranteed).
- Secondly, even small amounts of fatty deposits turn, as "utilization" of food calories is very badly.
- However, the biggest cause of overeating fitness experts believe disregard for food.Eating these days - is a secondary matter, least important.Food subordinate work.The main thing - to get a normal job, but how and where I'm going to eat - this is a problem tenth.
- Today at work have a lot of nervous, well, stressful job destroys your appetite.Either you are constantly busy and miss a meal, and then, starved, pounced on it in the evenings, or always something to chew at his desk, endlessly drink tea, coffee, the rustling candy wrappers, etc..
- Let's first take the process of itspower under the mental control.This means that every time your hand reaches for the food, you take a break and biased assessment of the internal state according to a special scale.As a result, you can really take a responsible decision about how much and what to eat, and even whether.
rating scale famine
- 0 - I'm dying of hunger in the eyes of the community, give way feet, is about to happen hungry fainted.
- 1 - I broke a healthy appetite.
- 2 - I have a snack with something easy, but do not want to load up.
- 3 - It seems that it's time for lunch, but there is, do not want to.
- 4 - I do not want to eat.
If you have made a responsible decision to eat, once again remind ourselves that the rush for food - your enemy.20 minutes after the start of eating appetite retreats irrespective of whether the stomach is full, even though only a third.So, the slower you eat, the less you eat.
4 kinds of food
Food - "fuel" our body.And this theory is absolutely correct in eliminating excess weight.Everything you eat must be burned like the furnace, and otherwise ingested calories turn into fat.If we compare our body fire, so with food appropriate similar analogy
«Paper» Such food will burn easily and rapidly - like paper.This category may include vegetables and fruits (except avocado!).In this fitness food seriously they do not perceive because of her no benefit to full physical activity.But this is a good "raw material" for those who want to lose weight.Extra calories does not happen at such power.
«Brushwood» Lights not as fast as paper, but still brisk.Such products typically are rich in protein, in which medium or low carbohydrate content, very little fat.This poultry without skin, molluscs, crustaceans, lean fish (such as flounder or white salmon).In addition, this category can be classified as legumes (beans, peas, lentils, soy) - they are rich in protein and fiber, and fat in them a little.
«Wood» Such a meal consisting of starchy carbohydrates, athletes refuel before the race.We can say that it is "heavy artillery" food "wood" are counter to the one who is going to sleep for an hour or two, or watch TV.This category includes bread, all kinds of cereals, rice, pasta all.
«Raw wood» for those who have not been in the woods: abandoning raw piece of wood into the fire, you run the risk of burning process stall, if not stop.This group includes products with high fat content.This vegetable and animal fats, whole milk, ice cream, cheese, nuts and seeds.Well, that is very tasty, unfortunately.
So, a healthy diet should consist here of what: some wood (one - two logs), little sticks and a lot of paper.And no green wood.
Reduce the calories
not deceived labeled "diet", "low fat", etc.It is well known that fatty food seems tastier.By reducing the fat content in the product, manufacturers are trying to improve the taste by adding extra sugar, glycerin, etc. What is your motto should be:. "Only natural, nothing artificial."That is, the fruit market, vegetables, bread made from whole grains, cereals, fresh lean meat, live fish.
To lose weight, you must consume a day not more than 20-25 grams of fat.This is the cornerstone of your diet program.The secret is that the fat is very energy-intensive, a lot of calories in them.If you thoroughly fill with fat, the body finds calories from carbohydrates (vegetables, cereals, potatoes) redundant, will turn into fat, and send you under the skin.Moreover, without hesitation, he went there and the extra fat.
In addition, remember that you "burn through" exercises fats.Well, what's the use if you regularly replenishes spent?It is recommended in the process of cooking oil (even vegetable) not to use, give the neighbors mayonnaise stocks, margarine and animal fats and opt out of nuts, seeds and avocados.
Drink less.It is about alcohol, and choose something light, like a light beer or wine.But with the cocktails we were not on the way, because they are high in calories.In any case, the women are not recommended to use more than one drink per day.
If you are used to dairy products, in any case do not give up on them.Otherwise the sudden change from any digestive problems.Go to all milk with low-fat or fat-free at all.Get used is not difficult to skim milk.It will be hard cheeses.If you can not force yourself to fall in love with low-fat cheese, then, in any case, stop for varieties with low fat.
If you thought haunts to eat, for example, the same cheese, or, say, cookies, allow yourself to eat a small piece - and do it with pleasure.Please herself sometimes correct than ignore their wishes.Better a little sin than later, unable to restrain himself, to lash out - still on the desired product and gobble it down to the last crumb.Allow yourself a small portion of your favorite treat, savoring every bite.To avoid being overeat beforehand precisely define the allowed portion of the banned product.
How much do you need to have - it depends on your lifestyle.If you are running around all day, clean, clean, wash, go shopping, or driving on business, and even exercise, fasting does not turn out good.You will feel fatigue, nervous, irritated over trifles.Guaranteed weight loss begins when the difference between the daytime energy consumption and eaten 300 calories (the same with obesity, is enough to have 300 calories in positive territory, to start gaining weight), just as much "weight" of one meal.
However, we do not advise to skip lunch, breakfast or dinner.With this "strategy" is formed between meals too big break.There are bouts of weakness, a sharp drop in blood pressure.It is better to eat regularly, but little.By the way, for 300 calories you would have to be answerable to the stepper 55 minutes.The only strict recommendation that can be given is as follows: in no case do not go on a diet of less than 1,200 calories!
Give your body time to get used to the changes - it takes time.According to nutritionists, to the "development" of the new power scheme in the body goes from 4 to 6 weeks.And only then healthy eating begins to pay dividends.However, there is a process at once.The effect grows and reaches its maximum of six months.So, if you think that the sense of the philosophy of the new power is not present, not crazy and do not be discouraged.guaranteed to work Healthy Eating.Only need a little patience.