Myths fitness diet
Food / / March 30, 2016
Discussing myths of healthy eating
Earth, as they say, with rumors rife.And in the so-called healthy diet rumors rife.They are distributed under the guise of the latest scientific sensation, transmitted from mouth to mouth in the professional fitness media bombard us through advertising.From time to time one or the other product is declared a panacea, but after six months sounds a retreat: it turns out, this is the product actually terribly bad!Critique of our experts have undergone the most common rumors.
Myth: To lose weight, you have to stop eating fats and carbohydrates
fatal mistake!As soon as you declare any foods taboo for yourself, your food ceases to be healthy.Lack of fat detrimental effect on the skin, hair and nails, and the carbohydrate deficiency makes us irritable, tired quickly and eternally hungry nevrastenichek.
Failure to fats and carbohydrates - this is just a disaster for the organism.Saves only that on this diet no longer than a week can not sit still.On the other hand, and lose weight in a week is impossible.Where it is more logical to make for themselves the hierarchy of products: some, the most useful are the foundation of your diet, and some only occasionally appear on your plate as a necessary addition to the basic diet, and some (favorite, but "harmful" goodies)appear in your field of vision does occasionally - no more than once in 2-3 weeks.That's when the diet does not have to be stressful.You know that it is not required to ignore the lifetime cakes or mutton fat.
Myth: natural meat is quite possible to replace the protein powder
Nobody argues, protein bars and protein shakes, really cool to come to the rescue in such a situation, when it's time to eat, and nothing edible at hand, apart from the pack of chips, no.But we can not treat them as a nutritious food.They are not able to replace the natural meat products.The only advantage of protein concentrates - their convenience.
But in fact, they belong to the category of refined, iepurified from other impurities products.In other words, the protein is a pure, well, so it is never found in nature.Today, manufacturers add protein concentrates useful vitamins and minerals.Nowadays, however, science has just begun to study the molecular structure of food.Each day scientists discover something new in the famous all over the product, and then find them in the biologically active substances, the existence of which we were unaware.So with sports nutrition products we can get, not all useful elements existing in nature, but only those who studied science.
How to find sports nutritionists, natural protein foods can not completely replace concentrates more than 2 times per week.Well, take protein concentrates on a permanent basis only, provided that you eat and the natural protein daily.Another thing is that sports nutrition science does not stand still.Created the so-called "pischezameniteli".Their composition is as close to natural products.
Nutritionists put 2-month experiment on a group of women who are actively involved in fitness.Participants experience "sitting" on some "pischezamenitelyah" and drinking clean water.According to the results of the experiment all fitnesistok subjected to serious medical examination.None of the doctors did not reveal any abnormalities in health.Nutritionists recommend taking "pischezameniteli" on the stage of precompetitive or predplyazhnoy sgonki weight.Usually there has to accurately calculate the caloric intake using a calculator, carefully selected products and adjust serving sizes.All these inconveniences easily resolved with "pischezameniteley".
special plus "pischezameniteley" in that they contain a full daily allowance of vitamins and trace mineral substances.And this is important, because the reduction of diet in order to lose weight is revoked and reduced admission micronutrients.However, nutritionists do not recommend to take "pischezameniteli" for more than 2 months.
Myth: strength training should be carried out on empty stomach
very popular in fitness circles legend: it is necessary to train on an empty stomach, so you lose weight faster.It is logical?Only at first glance.Immediately after weight training your body desperately needed protein and carbohydrates, otherwise the process will be delayed recuperation great, and indeed the return of training greatly reduced.Let's say you're right in the dressing room opened plastic box and ate some chicken and rice.However, to become ingested into glycogen and amino acids, it takes several hours.Thus, the most reasonable meal in advance so that the deadline to provide the body with essential nutrients.Another thing - do not overeat before going to the gym.In this case, the food will cause the blood flow to the digestive organs, and not to the working muscles.Somewhere in 20-30 minutes before training arrange a snack for 200 calories, no more.Suitable cottage cheese, or a small portion of protein drink.
light snack before exercise is useful also because it increases the level of free amino acids in the blood.When intensive exercise lasting longer than 45 minutes it depletes the body internal stores of carbohydrate and starts to use as fuel in muscle proteins.But if enough of amino acids circulating in the blood, the body will not infringe on the protein reserves in the muscles.
Myth: professional fitnesistki year-round sit on a rigid diet
No, it's not.On a rigid diet, they sit at 10-12 weeks before the event.This is enough to, coupled with high-intensity aerobics and "burn" the power program, body fat to a minimum, when the skin athletes resembles vellum.When the medals handed out, and the ramp lights go out, fitnesistki return to their normal eating patterns.It assumes control of body weight, when the athlete with the calculator follows the low calorie diet.
If the competition can be found participants who have lowered the proportion of body fat to 10 or even 5-6 per cent, in the period of the so-called"Off-season" this figure is usually 15-25 percent.fitnesistok acquire feminine figures rounded forms and make them look like strippers.(Planck's body fat of elite Parisian variety show set just at the level of 15-20 per cent).No strict dietary restrictions are not necessary here.The high training load is enough to athlete is not gaining weight.
Although, of course, the general rule there are exceptions.Other athletes after the competition begin to overeat and get fat by 10-15 kg.It is clear that then it is much harder to regain competitive form.The same scheme can be recommended and simple lovers of fitness.During the year, follow the principles of healthy eating and watch the state of the body fat.Do not allow it to grow more than 25-30%.During the 3 months before summer vacation or student holidays reduce caloric intake by 5-10%, leaving unchanged the level of training intensity.This should lead to the loss of at least 3-5 kg of weight at full preservation of high muscle tone.So the summer season you will find in top form - with squares traced on the abdomen, as if you were from the corps de ballet Ricky Martin.
Myth of Nutrition news always trustworthy
Oranges slow the aging process?Hooray!We eat oranges.Red wine fatally harmful?Horror!Immediately stop drinking your favorite cabernet ... Experts, unlike us, the profane, very skeptical about this mountain "scientific" sensationalism.Simply put, they find their cheating.Well, the reason for the universal faith in such "food" sensation, apparently, is that we all love the simple way.
In fact, how convenient: stop eating egg yolks, and immediately healthier your diet.In actual fact, it is necessary also to cook porridge in the morning, and spent a good lean meat, and indulge in a smoked sausage, fatty dairy products, baking and sweets.In short, it is a troublesome business - the "right" food.One egg yolks then you will not get.Moreover, recently flew a new rumor that the yolks, they say, on the contrary, are very useful.
But in fact, the correct answer here is some here: there is no "good" and "bad" foods.Healthy diet - it is a suit made to your request.Let's say you are doing a lot of aerobic exercise.Then you need fat more than the average rate.Well, if you do focus on strength training, the greater should be carbohydrates.Common are only basic principles.Firstly, we must remember the correct proportions in your diet of carbohydrates, proteins and fats.Secondly, it is necessary to give preference to whole foods in their original, unprocessed form.That's the whole secret of a healthy diet - without a "product" of sensations.
Diets may be different, but in any case no forbidden foods should not be.There can be all, but something - often something - rarely.The only way to follow the principles of a healthy diet for a long time.Common to all the secret of weight loss does not exist.Each of us will have to make an individual diet based on the characteristics and needs of the organism.