Proper nutrition to lose weight 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 improve your quality of life.
The all-or-nothing principle does not work in this case. There is no need to try to change everything in one day and at once - this usually leads to breakdowns and, as a result, overeating. It is best to make small changes in stages. This will help you get more results in the long run. As your small changes become a habit, add healthier rules.
The main thing to remember is that fighting for health is a journey of a lifetime. You should enjoy it, not stress.
Why eat healthy foods?
In addition to helping maintain a healthy body weight by eating a healthy diet that includes fruits, vegetables, whole grains, dairy products and proteins, there are other important benefits.
Malnutrition is the most common cause of immunodeficiency worldwide. Scientists associate the occurrence of many chronic diseases with an inadequate diet. For example, 38, 5, 000 men and 67, 000 women participated in one of the studies. Over 8-12 years of observation, it has been 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 as radiation, stress, inadequacyphysics . activity, environmental pollution, etc.
Malnutrition affects not only physical but also mental health. According to the Mental Health Foundation, two-thirds of people who eat fresh fruits and vegetables daily have no mental health problems.
Therefore, the link between good nutrition and a healthy weight, reduced risk of chronic diseases and general health is very important to ignore.
How long does it take to form eating habits?
Everyone is looking for a quick solution to weight loss today, and changing 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 the appearance of a stable habit, 21 to 28 days would suffice. This statement is mainly related to the activities of a doctor named Maxwell Maltz. In the 1950s, he was a plastic surgeon and realized that it took his patients at least 21 days to learn to look comfortably in the mirror after surgery. In addition, he realized that people who had an amputated leg or arm 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. Later, the idea was taken up by many doctors, public figures, coaches. Over the years, the word "minimum" has disappeared and the 21-day term has practically become a "scientific" law.
What are the new studies talking about?
Philip Lally is a researcher in health psychology at University College London. In an article published in the European Journal of Social Psychology, Lally and his analytical group decided to find out how long it actually takes to form a habit.
The study involved 96 people. Each chose a new habit for 12 weeks and each day reported whether they followed it or not.
Some people have adopted simple rules, such as "drink a bottle of water at lunch". Others chose more challenging tasks, such as running 15 minutes before lunch. After 12 weeks, the researchers analyzed the data to determine how long it took each person to transition from initiating a new behavior to automatically executing it.
On average, it took more than 2 months, or better, 66 days. But the time it takes to form a new habit can vary widely, depending on behavior, person and circumstances. Overall, the study took people 18 to 254 days.
How to start eating well and what habits can help in the weight loss process?
1. Having a calorie deficit
The main idea is as old as the world -you need to spend more calories than you consume. . .
A negative calorie balance forces the body to use the accumulated reserves to supply the body with the necessary energy. This energy comes mainly from the body's carbohydrate and fat reserves.
During the weight loss phase, the daily calorie deficit must be between 300 and 500 kcal.
In addition, it is important to monitor the BJU indicators (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 to reduce the consumption of saturated fats (fatty meats, butter, palm, coconut oil, etc. . ), as well as industrial trans fats found in baked, smoked, fried foods, convenience foods, pies, chips, cookies, 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 no more than 1% of trans fats.
It is not necessary to completely abandon fat in the diet. They are necessary to supply the body with polyunsaturated fatty acids, that is, 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 building block in the body and should cover about 40% of the total energy needs.
When you are trying to lose weight, a high protein diet can leave you feeling full for a long time because it affects the ghrelin hunger hormone. Protein also neutralizes muscle loss during the diet. The more muscle mass, the more energy is consumed and the greater the caloric requirement.
Proteins of animal origin have greater biological value than vegetable proteins. However, they also tend to contain extra fat and cholesterol, so consumption should be moderate.
According to research, a protein-rich breakfast can reduce binge eating and calorie intake throughout the day.
4. Avoid simple carbohydrates
In total, the carbohydrates in the diet should be around 30%. They are generally divided into simple and complex. It takes longer to process the latter and produces less insulin, which helps to keep you full and to avoid overeating.
Simple carbohydrate foods include sugars, baked white flour products, jellies, soft drinks, juices and more. For simple carbohydrates, it is best to choose the first half of the day, when blood sugar levels are low after sleep, glycogen stores are depleted and the body's energy needs to be restored.
For foods rich in carbohydrates, whole grains are ideal because, in addition to their high content of minerals and fibers, they also saturate the body and promote digestion.
As a guide, you can useHarvard Healthy Eating Pyramid. . .
5. If you can't, but you really want to
As you know, "the forbidden fruit is sweet". The more you forbid yourself to do something, the more you want. And the feeling of guilt, which wins if you succumb to temptation, makes some people 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 portion sizes and a reduction in the frequency of consumption. Over time, you will begin to feel less cravings for these foods.
6. Avoid drinks that make you fat
Avoid soft drinks and fruit juices.According to one study, these drinks are low in nutrients, if at all, and excessive drinking led Americans to a 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 drinks.
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 give up unhealthy drinks right away, use a simple trick that can trick your brain.
Take a look at the image below. Which line is bigger: horizontal or vertical?
In fact, the two lines are the same length, but our brain tends to overestimate the vertical lines. In other words, transferring this knowledge to the topic under consideration, taller cups and mugs seem larger and wider than round and wide ones.
That way, you can drink about 20% less in a tall, thin glass than in 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 triggers an increase in appetite, acting on neurons, and also increases the likelihood of collapse, unhealthy food choices and overeating.
- It negatively affects digestion, altering the secretion of gastric acid and its motility, which leads to metabolic disorders.
- Alcohol makes the water in the body take longer, which is why, in the morning, many feel swelling and extra pounds on the scale.
- Drinking alcohol can impair the body's ability to recover from exercise, thereby reducing the ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter, lower-quality sleep, which significantly affects hunger and forces people to stop eating carbohydrates and eating fat. According to the survey, each 30-minute sleep deficit equals 83 additional calories throughout the day.
But it is worth clarifying that drinks with low alcohol content in moderate doses do not cause significant damage 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 fibers, minerals, vitamins and phytochemicals. They perform 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 fruit and three servings of vegetables per day (one serving equals about 150 g). It is worth considering that excessive consumption of fruits is not recommended, as they contain a lot of fructose, unlike low-calorie and nutritious vegetables.
9. Pay attention to the speed of food intake
The speed with which you eat affects your portion size, as well as the likelihood of weight gain. Our brains and intestines are in constant communication; therefore, if your brain gets distracted while eating, you may not receive a signal telling you whether you are hungry or satiated.
Keep in mind that, on average, it takes about 20 minutes to get this information, so a slower meal can avoid overeating.
In addition, eating slowly is associated with more complete chewing, which also contributes to weight maintenance. Studies comparing different feeding speeds show that those who eat fast are 115% more likely to be obese than those who eat slowly.
10. Redefine the way you prepare food
The way you prepare food directly affects your health.
Grilling, smoking, frying and frying are popular methods of preparing meat and fish. However, through these methods, several potentially toxic compounds (polycyclic and heterocyclic) are generated in food, which are associated with several chronic diseases, including cancer and heart disease.
The healthiest methods include roasting, steaming, steaming, etc. They do not contribute to the formation of these harmful compounds and, therefore, make your diet healthier.
11. Eat in small plates
It has been shown that the size of the pot can affect the amount of food you eat. In large dishes people put portions that are, on average, 30% more than in conventional dishes.
The same amount of food on a large and small plate is perceived by the brain differently, this is called the Delbeuf illusion.
I agree, it seems that the portion on the left is quite small. We bet you will want a supplement. At the same time, the portion of the dish on the right, filled to the brim, is more noticeable and, consequently, there is a feeling that it will be more satisfactory.
12. Reduce flavoring and flavor enhancers
Salt, spices, store dressings and ketchups should be consumed to a minimum. Many of them contain sugar, dyes, preservatives, flavor enhancers and stabilizers. They have a negative effect on the functioning of the gastrointestinal tract.
The WHO recommends consuming no more than 5 grams of iodized salt per day (approximately 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 linked to emotional health. We don't always eat to satisfy our hunger. Many resort to food to relieve stress or deal 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 to regulate sleep and appetite, control mood and suppress pain. As about 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined by hundreds of millions of nerve cells, it makes sense that the inner workings of the digestive system not only help digest food, but also control the state.
14. Choose healthy snacks
Eating is one of the main factors for maintaining healthy food 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 to be satisfied throughout the day and limit your cravings for unhealthy foods.
Avoid cookies and sweets, sandwiches and glazed cheeses in favor of dried fruits, nuts, vegetable sticks with hummus, plain yogurt, fruits, etc.
15. Be selective at the supermarket
In supermarkets, there is an unspoken rule of the so-called "outer ring". As a rule, the healthiest products are located 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 intestinal microbiota and the various bacteria lining its walls. As a result, the risk of chronic illness increases and a breeding ground for overeating is created.
In one study, 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 and composition conditions. Remember that the ingredients are listed in descending order, from highest to lowest. The less the better. Make sure that 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 be 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 who ate crunchy foods, one with headphones and the other without. As a result, participants who were distracted by the white noise heard the sound of food less, which made them eat more than those who heard the noise.
Another interesting experience, the result of which was published in 2016, states that browsing social networks that accompany gastronomic audiences or several supermarkets can cause the 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 you want to eat.
The main thing to remember for a healthy relationship with food is: "Food is not the enemy". Instead of focusing on what you shouldn't be eating, think of healthy, new 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 little by little 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 bring the expected results.