Proper nutrition for weight loss is not about strict restrictions, fasting, and refusing your favorite food. First of all, this is self-care, food selectivity and what makes you feel good and improves the quality of your life.
The all or nothing principle does not work in this case. It is not necessary to try to change everything in one day and at once; This generally leads to breakdowns and, as a result, overeating. It's best to make small changes in stages. This will help you achieve more long-term results. As your little changes become a habit, add healthier rules.
The main thing to remember is that fighting for health is a journey that lasts a lifetime. You should enjoy it, not stress.
Why eat healthy foods?
In addition to helping you maintain a healthy body weight, eating a healthy diet that includes fruits, vegetables, whole grains, dairy, and protein, there are other important benefits.
Poor nutrition is the most common cause of immunodeficiency worldwide. Scientists associate the appearance of many chronic diseases with an inadequate diet. For example, 38. 5 thousand men and 67 thousand women participated in one of the studies. During 8-12 years of observation, it was found that junk food contributes to the deterioration of biomarkers and can also cause heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and some types of cancer.
Evidence shows that 30-35% of cancer deaths are related to diet, 25-30% are due to tobacco, 15-20% are due to infections, and the remaining percentages are due to other factors such asradiation, stress, physical insufficiency. activity, environmental pollution, etc.
Poor nutrition affects not only physical but also mental health. According to the Mental Health Foundation, two-thirds of people who eat fresh fruits and vegetables on a daily basis do not have mental health problems.
Therefore, the link between good nutrition and a healthy weight, a reduced risk of chronic disease, and overall health is too important to ignore.
How long does it take to form eating habits?
Everyone is looking for a quick fix to losing weight these days, and changing the habits that promote it and last a long time takes time. This has been confirmed by recent studies.
For a long time, it was believed that for a stable habit to appear, 21 to 28 days were enough. This statement is primarily related to the activities of a physician named Maxwell Maltz. In the 1950s, he was a plastic surgeon and noticed that his patients needed at least 21 days to learn to comfortably look in the mirror after surgery. In addition, he noted that people who had a leg or arm amputated took the same amount of time to lose the sensation of a phantom limb.
As a result, he developed this idea in his book Psychocybernetics, which was published in 1960. Subsequently, the idea was picked up by many doctors, public figures, trainers. Over the years, the word "minimum" has disappeared and the 21-day period has practically become a "scientific" law.
What are the new studios talking about?
Philip Lally is a health psychology researcher at University College London. In an article 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 involved 96 people. They each chose a new habit for 12 weeks and each day reported whether or not they followed it.
Some people have adopted simple rules like "drink a bottle of water at lunch. "Others chose more challenging tasks, like running 15 minutes before lunch. After 12 weeks, the researchers analyzed the data to determine how long it took each person to transition from starting a new behavior to doing it automatically.
On average, it took more than 2 months, or rather 66 days. But the time it takes to form a new habit can vary greatly depending on the behavior, the person, and the circumstances. Overall, the study took people from 18 to 254 days.
How to start eating well and what habits can help in the weight loss process?
1. Have a calorie deficit
The main idea is as old as the world:you need to expend more calories than you consume. . .
A negative caloric balance forces the body to use the accumulated reserves to provide it with the necessary energy. This energy comes mainly from the body's carbohydrate and fat stores.
During the weight loss phase, the daily caloric deficit should be between 300 and 500 kcal.
In addition, it is important to monitor the indicators of BJU (proteins, fats and carbohydrates).
2. Reduce the amount of fat in the diet.
According to the WHO (World Health Organization), preference should be given to unsaturated fats (found in fish, avocados, nuts, etc. ) and a reduced consumption of saturated fats (fatty meats, butter, palm, coconut oil, etc. ), as well as industrial trans fats found in baked, smoked, fried foods, prepared foods, cakes, potato chips, pretzels, etc.
Fats should not represent more than 30% of the total food consumed during a weight loss diet, of which less than 10% should be saturated and not more than 1% trans fat.
You don't need to give up fat completely in your diet. They are necessary to provide the body with polyunsaturated fatty acids, namely linoleic and alpha-linolenic acids. They are not produced by the body and are found mainly in vegetable and fish oils.
3. Get enough protein
Protein is the most important component of the body and should cover approximately 40% of the total energy needs.
When trying to lose weight, a high-protein diet can make you feel full for a long time by affecting the hunger hormone ghrelin. Protein also counteracts the loss of muscle mass during the diet. The more muscle mass, the more energy is consumed and the higher the calorie requirement.
Proteins of animal origin have a higher biological value than vegetable proteins. However, they also tend to contain extra fat and cholesterol, so their 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
In total, the carbohydrates in the diet should be about 30%. They are usually divided into simple and complex. It takes longer to process the latter and produces less insulin, which helps to keep you feeling full and avoid overeating.
Simple carbohydrate foods include sugars, white flour baked goods, jams, sodas, juices, and more. For simple carbohydrates, it is better to choose the first half of the day, when blood sugar levels are low after sleeping, glycogen stores are depleted and energy needs to be restored to the body.
For foods rich 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 really want to
As you know, "the forbidden fruit is sweet. "The more you forbid yourself to do something, the more you want it. And the feeling of guilt, which is overcome if you succumb to temptation, causes some people to give up and give up what they started.
Therefore, the first step may not be a complete rejection of the harmful product, but a reduction in the size of the portions and a reduction in the frequency of its consumption. Over time, you will begin to experience fewer cravings for these foods.
6. Avoid fattening drinks
Avoid sodas and fruit juices.According to one study, these drinks are low in nutrients, if at all, and binge drinking led Americans to 20% weight gain between 1977 and 2007.
A 0. 5 liter bottle of cola contains 240 calories and 65 grams of sugar. It has been proven that people who drink mostly water consume an average of 200 calories per day less 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 loss by 44% in just 3 months.
If you're not ready to quit unhealthy drinks right away, use a simple trick that can trick your brain.
Take a look at the image below. Which of the lines is larger: horizontal or vertical?
In fact, both lines are the same length, but our brain tends to overestimate vertical lines. In other words, transferring this knowledge to the subject at hand, taller glasses and mugs seem larger and more spacious than round and wide ones.
This way, you can drink about 20% less from a tall, thin glass than from a small, wide glass without feeling dissatisfied.
7. Eliminate alcohol
When switching to a proper diet, it is recommended to give up alcohol. Why is this necessary?
- Alcohol causes an increase in appetite by acting on neurons and also increases the likelihood of spoilage, unhealthy food choices, and overeating.
- It adversely affects digestion, altering gastric acid secretion and its motility, which leads to metabolic disorders.
- Alcohol makes the water in the body stay, so in the morning many find bloating and extra pounds on the scale.
- Drinking alcohol can affect the body's ability to recover from exercise, reducing the ability to burn excess calories through exercise.
- Drinking alcohol leads to shorter, lower-quality sleep, which significantly affects hunger and forces people to switch from carbohydrates to eating fats. According to research, each 30-minute sleep deficit equates to an additional 83 calories during the day.
But it is worth clarifying that low-alcohol drinks in moderate doses do not cause significant harm to the body. 100 ml of dry red wine contains 80 kcal, 100 ml of beer contains 45 kcal. For comparison, in vodka - 230 kcal per 100 g. 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 the body with fiber, minerals, vitamins and phytochemicals. They fulfill a number of important functions in the body and are essential for healthy metabolic processes.
It is recommended to eat at least two servings of fruits and three servings of vegetables a day (one serving equals about 150 g). It is worth considering that excessive consumption of fruits is not recommended, because they contain a lot of fructose, unlike low-calorie and nutritious vegetables.
9. Pay attention to the speed of food intake.
The speed at which you eat affects your serving size, as well as the likelihood of weight gain. Our brains and intestines are in constant communication, so if your brain becomes distracted while eating, you may not get a signal about whether you are hungry or full.
Keep in mind that on average it takes about 20 minutes to get this information, so a slower meal can prevent overeating.
Additionally, eating slowly is associated with deeper chewing, which also contributes to weight maintenance. Studies comparing different eating speeds show that fast eaters are 115% more likely to be obese than slow eaters.
10. Redefine the way you prepare food
The way you prepare food directly affects your health.
Grilling, smoking, deep-frying, deep-frying are all popular methods of preparing meat and fish. However, using such methods, several potentially toxic compounds (polycyclic and heterocyclic) are generated in food, which are associated with various chronic diseases, such as cancer and heart disease.
The healthiest methods include baking, stewing, steaming, etc. They do not contribute to the formation of these harmful compounds and therefore make your food healthier.
11. Eat from small plates
The size of your cookware has been shown to affect how much you eat. On large plates, people put portions that are, on average, 30% more than on standard plates.
The brain perceives the same amount of food on a large plate and on a small plate differently, this is called a Delbeuf illusion.
Okay, it looks like the part on the left is pretty small. We bet you'll want a supplement. At the same time, the part of the plate on the right, filled to the brim, is more noticeable, and consequently there is a feeling that it will be more satisfying.
12. Cut down on seasonings and flavor enhancers
Salt, seasonings, store sauces, and ketchup should be consumed to a minimum. Many of them contain sugar, colorants, preservatives, flavor enhancers, and stabilizers. They have a negative effect on the functioning of the gastrointestinal tract.
WHO recommends consuming no more than 5 grams of iodized salt per day (about 1 teaspoon). WHO Member States have set a goal of reducing global consumption by 30% by 2025, which should help prevent hypertension and reduce the risk of heart disease and stroke among adults.
13. Control emotional eating.
Our relationship with food is closely related to emotional health. We don't always eat to satisfy our hunger. Many turn to food to relieve stress or cope with unpleasant emotions such as anxiety, sadness, loneliness, or boredom. But learning healthier ways to deal with them can help you regain control. Serotonin levels play a key role here.
It is a neurotransmitter that helps regulate sleep and appetite, control mood, and suppress pain. Since about 95% of serotonin is produced in the GI tract, and the GI tract is lined with hundreds of millions of nerve cells, it makes sense that the internal workings of the digestive system not only help digest food, but alsocontrol emotional state. Express.
14. Choose healthy snacks
Snacks are one of the main factors in maintaining 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 can even help you stay full throughout the day and limit your cravings for unhealthy foods.
Avoid cookies and candies, sandwiches and glazed cheeses in favor of dried fruits, walnuts, vegetable sticks with hummus, plain yogurt, fruits, etc.
15. Be picky at the grocery store
In supermarkets, there is an unspoken rule of the so-called "Outer Ring". As a general rule, the healthiest products are found along the perimeter: fruits, vegetables, meat, eggs, dairy products, cereals, etc. Most packaged and processed foods are placed between the rows.
Why are processed foods harmful? Scientists are increasingly coming to the conclusion that processed foods, with all their additives, sugar and fiber deficiencies, can negatively affect the gut microbiota and the various bacteria that line its walls. As a result, the risk of chronic diseases increases and a fertile ground is created for overeating.
In one study, the consumption of processed foods was associated with an increase in cardiovascular disease, in another, with an increased risk of dying from any cause.
In addition, special attention should be paid to product labels, which indicate storage conditions and composition. Please note that the ingredients are listed in descending order, highest to lowest. The less the better. Make sure the product does not contain sweeteners such as sugar alcohols, monosodium glutamate (E621), formaldehyde (E240), trans fats, dyes (E102, E104, E110, E122, E124, E129), etc.
16. Don't get distracted while eating
A new study claims that the perception of the sound of food intake influences eating habits. The study involved two groups of people eating crunchy foods, one with white noise headphones and the other without. As a result, the participants who were distracted by white noise 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 media following culinary audiences or multiple grocery stores can cause so-called "visual hunger. "In other words, even if you don't 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 in order to have a healthy relationship with food is: "Food is not the enemy. "Instead of focusing on what not to eat, think about the new, healthy, and tasty things you can add to your meals to diversify your diet. Don't try to change everything at once, form new healthy habits gradually and without stress.
As you know, a balanced diet is at least 50% of the result in the weight loss process! Without it, even the most competent training will not produce the expected results.