Proper nutrition for weight loss is not associated with severe restrictions, fasting, and abandonment of favorite foods. Above all, it is self-care, food choices and what makes you feel great and improve your quality of life.
In this case, the principle of "all or nothing" does not work. There is no need to try to change everything in one day and at once - it usually leads to breakdowns and overeating. It is best to make small changes in stages. This will help you achieve more results in the long run. , add more healthy rules.
The most important thing to remember is that the pursuit of health is a journey of a lifetime. You should enjoy it, not stress.
Why eat healthy food?
In addition to a healthy diet that includes fruits, vegetables, whole grains, dairy products, and protein, it helps maintain a healthy body weight, there are other important benefits as well.
Malnutrition is the most common cause of immunodeficiency worldwide. Scientists attribute the onset of many chronic diseases to malnutrition. For example, one of the studies involved 38, 5 thousand men and 67 thousand women. Over 8 to 12 years of follow-up, unwanted foods have been shown to contribute to the deterioration of biomarkers and can also lead to heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis and some types of cancer.
Evidence suggests that 30-35% of cancer deaths are diet-related, 25-30% tobacco-related, 15-20% infection-related, and the remaining percentages are due to other factors such as radiation, stress, physical inactivity, environmentalpollution, 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 every day do not have mental health problems.
Thus, the link between good nutrition and healthy weight, reduced risk of chronic diseases, and overall health is too important to be ignored.
How long does it take to form eating habits?
Nowadays, everyone is looking for how to lose weight fast, and changing habits that promote it and take a long time takes time. This has been confirmed by recent research.
For a long time, it was believed that 21-28 days was enough to get a stable habit. This statement relates primarily to the activities of a doctor named Maxwell Maltz. In the 1950s, he was a plastic surgeon and noticed that it took his patients at least 21 days to learn to look comfortably in the mirror after surgery. In addition, he noticed that people with amputated leg or arm took the same amount of time to lose the sensation of a phantom limb.
Therefore, he developed this idea in his book Psychocybernetics, which was published in 1960. Later, the idea was adopted by many doctors, public figures, coaches. Over the years, the word "minimum" disappeared and the 21-day period became practically "scientific" law.
What are the new studies talking about?
Philip Lally is a researcher in health psychology at University College London. In an article in the European Journal of Social Psychology, Lally and her analytical group found out how long a habit actually takes.
The study involved 96 people. Each of the 12 weeks chose one new habit and reported each day if they were following it.
Some people adopted simple rules such as "drink a bottle of water at lunch. " Others opted for more complex tasks, such as running 15 minutes before lunch. After 12 weeks, researchers analyzed the data to determine how long it took for each person to transition from a new behavior. to that performance automatically.
On average, it took more than 2 months, or more precisely, 66 days. However, the time it takes to form a new habit can vary greatly depending on the behavior, person, and circumstances. Overall, the study lasted people 18 to 254 days.
How to start eating right and what habits can help you lose weight?
1. Be calorie deficient
The main idea is as old as the world -you need to expend more calories than you consume. . .
A negative calorie balance forces the body to use the accumulated reserves to provide the body with the energy it needs. This energy comes mainly from the body’s stores of carbohydrates and fats.
At the weight loss stage, the daily caloric deficit should be between 300 and 500 kcal.
In addition, it is important to monitor BJU indicators (protein, fat and carbohydrates).
2. Reduce the amount of fat in your food
According to the WHO (World Health Organization), preference should be given to unsaturated fats (found in fish, avocados, nuts, etc. ), as well as less use of saturated fats (fatty meats, butter, palm, coconut oil, etc. ) as well as industrial fats. trans fats in fried, smoked, fried foods, plain foods, cakes, chips, crackers, etc.
Fat should make up no more than 30% of the total food consumed in a weight loss diet, of which less than 10% should be saturated and no more than 1% trans fat.
It is not necessary to completely give up fat in the diet. They are necessary to supply the body with polyunsaturated fatty acids, namely linoleic and alpha-linolenic acids. They are not produced by the body, they are mostly found in vegetable oils and fish.
3. Get enough protein
Protein is the most important component of the body and should cover about 40% of the total energy needs.
When you are trying to lose weight, a protein-rich diet can feel full for a long time by acting on the hunger hormone ghrel. Protein also neutralizes muscle loss during diet. The more muscle mass, the more energy is consumed and the higher the calorie requirement.
Animal proteins have a higher biological value than plant proteins. However, they also contain extra fat and cholesterol, so consumption should be in moderation.
According to research, a high-protein breakfast can reduce food cravings and calories per day.
4. Avoid simple carbohydrates
The total carbohydrate in the diet should be about 30%. They are usually divided into simple and complex. Processing the latter takes more time and produces less insulin, which helps maintain satiety and prevent overeating.
Simple carbohydrate foods include sugar, white flour pastries, jams, carbonated drinks, juices, and more. For simple carbohydrates, it is better to choose the first half of the day, when after sleep blood sugar is low, glycogen stores are depleted and the body needs to restore energy.
For foods high in carbohydrates, healthy grains are ideal because in addition to being high in minerals and fiber, they also saturate the body and promote digestion.
You can use as a guideHarvard Healthy Eating Pyramid. . .
5. If you can't, but want to
As you know, "the forbidden fruit is sweet. " The more you forbid yourself to do anything, the more you want it. And the guilt that overcomes if you succumb to temptation makes some people give up and give up what they started.
Therefore, the first step may not be to completely rule out the harmful product, but to reduce the portion size and reduce the frequency of consumption. Over time, you will begin to experience less craving for these foods.
6. Avoid fatty drinks
Avoid carbonated drinks and fruit juices.According to the study, these drinks are low in nutrients, if any, and due to over-consumption, Americans in 1977–2007. Gained 20% by weight.
A bottle of 0, 5 liter cola contains 240 calories and 65 grams of sugar. People who drink the most water have been shown to consume an average of 200 calories a day less than those who drink other beverages.
Drink water before meals. One study found that drinking water half an hour before a meal reduced appetite and increased 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 of the lines is larger: horizontal or vertical?
In fact, both lines are the same length, but our brains tend to overestimate vertical lines. In other words, when this knowledge is transferred to the subject under consideration, taller glasses and cups seem to us larger and more capacious than round and wide.
This way, you can drink about 20% less from a tall and thin cup than from a small and wide cup without feeling dissatisfied.
7. Remove the alcohol
It is recommended to give up alcohol when switching to a proper diet. Why is this necessary?
- Alcohol causes an increase in appetite by acting on neurons, as well as increasing the chances of breakdown, unhealthy food choices and overeating.
- It adversely affects digestion, alters gastric acid secretion and its motility, which leads to metabolic disorders.
- Alcohol causes water to prolong in the body, causing many to swell and gain extra pounds on the scales in the morning.
- Alcohol consumption can impair the body’s ability to recover from exercise, thus reducing the chance of burning excess calories.
- Alcohol consumption leads to shorter and lower quality sleep, which greatly affects hunger and forces people to switch from carbohydrates to fat intake. Studies show that each 30-minute sleep deficit equals 83 extra calories per day.
However, it is worth clarifying that low-alcohol, medium-strength drinks do not cause significant harm to the body. 100 ml of dry red wine contains 80 kcal, 100 ml of beer - 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 compromising weight.
8. Eat 5 servings of fruits and vegetables
Fruits and vegetables provide the body with fiber, minerals, vitamins and phytochemicals. They perform many 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 is about 150 g). It is worth considering that the use of fruits is not recommended because they are high in fructose, in contrast to low-calorie and nutritious vegetables.
9. Pay attention to the speed of food consumption
The speed of eating affects the portion size as well as the likelihood of weight gain. Our brains and intestines are constantly communicating, so if your brain gets distracted while eating, you may not receive a signal about whether you are hungry or full.
Keep in mind that it takes an average of about 20 minutes to get this information, so eating more slowly can prevent overeating.
In addition, slow eating is associated with more careful chewing, which also contributes to weight maintenance. Studies comparing different eating speeds show that fast eaters are more obese than those who eat slowly.
10. Redefine the way you cook
The way you cook directly affects your health.
Grilling, smoking, baking, frying are popular ways to prepare meat and fish. However, such methods produce several potentially toxic compounds (polycyclic and heterocyclic) in food that are associated with a variety of chronic diseases, including cancer and heart disease.
Healthier methods include baking, stewing, steaming, and more. They do not contribute to the formation of these harmful compounds and thus make your food healthier.
11. Eat from small plates
It has been proven that the size of the dishes can affect how much you eat. In large plates, people place portions that are, on average, 30% larger than in standard dishes.
The brain perceives the same amount of food differently in a large and a small plate, this is called the Delbeuf illusion.
Agree, it seems that the left part is quite small. We bet you will want a refill. At the same time, the part on the plate on the right, fully filled, is more perceived and, accordingly, the feeling is felt that it will be more satisfied.
12. Reduce condiments and flavor enhancers
Salt, spices, store sauces and ketchup should be consumed to a minimum. Many contain sugars, colors, preservatives, flavor enhancers and stabilizers. They adversely affect the functioning of the gastrointestinal tract.
The WHO recommends a maximum daily intake of 5 grams of iodized salt (approximately 1 teaspoon). WHO Member States have set a target for 2025. Reduce global consumption by 30%, which should help prevent hypertension and reduce the risk of heart disease and stroke in adults.
13. Control emotional eating.
Our relationship with food is closely related to emotional health. We do not always consume food to satisfy hunger. Many turn to food to relieve stress or cope with unpleasant emotions such as anxiety, sadness, loneliness, or boredom. But by learning healthier ways to deal with them, you can regain control. Serotonin levels play a major role here.
It is a neurotransmitter that helps regulate sleep and appetite, control mood, and suppress pain. Because the digestive tract produces about 95% serotonin and the digestive 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 also control emotional emotions. state.
14. Choose healthy snacks
Snacks are one of the key factors in maintaining a healthy diet and nutrition. If you choose a healthy diet that is high in protein and nutrients, snacks can be an integral part of your weight loss. Some of them can even help you be full all day and limit your cravings for unhealthy foods.
Avoid cookies and sweets, sandwiches and glazed cheeses with dried fruits, nuts, vegetable sticks with humus, natural yogurt, fruit and more.
15. Be selective in the mall
In supermarkets, there is an unspoken rule of the so-called "outer ring". Usually, the healthiest products on the perimeter are fruits, vegetables, meat, eggs, dairy products, grains, etc. Packaged and processed food is usually placed between the lines.
Why are processed foods harmful? Scientists are increasingly concluding that processed foods with all their additives, sugar and fiber deficiencies can adversely affect the gut microbiota and the various bacteria that have lined its walls. This increases the risk of chronic diseases and creates fertile ground for overeating.
In one study, the consumption of processed foods was associated with an increase in cardiovascular disease, in another with an increasing risk of dying from any cause.
In addition, special attention must be paid to product labels indicating storage conditions and composition. Remember that the ingredients are listed in descending order, from highest to lowest. The less, the better. Make sure the product is free of sweeteners such as sugar alcohols, monosodium glutamate (E621), formaldehyde (E240), trans fats, dyes (E102, E104, E110, E122, E124, E129) and more.
16. Don't get distracted when eating
A new study suggests that perceptions of the sound of food consumed have an impact on eating habits. The study involved two groups of people who ate crispy food - one with white noise headphones and the other without. As a result, participants distracted by the white noise heard fewer food sounds, so they ate more than those who heard the crunch.
Another interesting experiment, the result of which was published in 2016. , Argues that crawling on social networks where you follow a culinary audience or various grocery stores can cause so-called "visual hunger. " In other words, even if you don’t physically need food, your body uses a hunger hormone to send a signal to your brain to eat.
The key to remembering a healthy relationship with food is, "Food is not the enemy. " Instead of focusing on what you shouldn’t eat, think about what healthy, new, and delicious things you can add to your meals to diversify your diet. Don’t try to change everything at once, gradually, anddevelop new healthy habits without stress.
As you know, a balanced diet is at least a 50% weight loss result! Without it, even the most competent training will not produce the expected results.