Proper diet for weight loss does not involve strict restrictions, fasting and refusal of your favorite food. First of all, this is self-service, food selectivity and what makes you feel great and improve your quality of life.
The "all-or-nothing" principle does not work in this case. You do not need to try to change everything in one day and at the same time - this usually leads to damage and, as a result, overeating. It is best to make small changes gradually. This will help you achieve more results in the long run. As your small changes become a habit, add healthier rules.
The main thing to remember is that striving for health is a lifelong journey. You need to enjoy it, not stress.
Why do you eat healthy foods?
In addition to helping you maintain a healthy weight by eating a healthy diet that includes fruits, vegetables, whole grains, dairy products and protein, there are other important benefits.
Malnutrition is the most common cause of immunodeficiency worldwide. Scientists associate the occurrence of many chronic diseases with an improper diet. For example, 38. 5 thousand men and 67 thousand 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 cancers.
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 rest are due to other factors such as radiation, stress, physical inadequacy activity, environmental pollution etc.
Poor diet 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 relationship between good nutrition and healthy weight, reduced risk of chronic disease and general health is too important to ignore.
How long does it take for eating habits to take shape?
Everyone is looking for a quick solution to weight loss these days and changing the habits that promote it and lasting for a long time takes time. This has been confirmed by recent studies.
For a long time, it is believed that 21-28 days are enough for a stable habit to appear. This statement is mainly related 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 observed that people who had mutilated a leg or arm took the same amount of time to lose the sense of an imaginary limb.
As a result, he developed this idea in his book Psychocybernetics, which was published in 1960. Then, the idea got a lot of doctors, public figures, coaches. Over the years, the word "minimum" has disappeared and the 21-day period has become practically a "scientific" law.
What are the new studies?
Philip Lally is a health psychology researcher at University College London. In a post published in the European Journal of Social Psychology, Lally and her team began to find out how long it really takes to form a habit.
96 people participated in the study. Everyone 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 noon" Others have chosen more difficult 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 the onset of a new behavior to autopilot.
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. In total, the study lasted 18 to 254 days.
How to start eating right and what habits can help in the process of losing weight?
1. Be low in calories
The main idea is as old as the world -you need to burn more calories than you consume. . .
A negative calorie balance forces the body to use the accumulated reserves to provide the body with the necessary energy. This energy comes mainly from the body's reserves of carbohydrates and fats.
During the weight loss phase, the daily calorie deficit should be between 300 and 500 kcal.
In addition, it is important to monitor your BJU (protein, fat and carbohydrate) markers.
2. Reduce the amount of fat in your diet
According to the WHO (World Health Organization), unsaturated fats (found in fish, avocados, nuts, etc. ) and reduced consumption of saturated fats (fatty meats, butter, palm oil, coconut oil, etc. ) are preferred. ), as well as industrial trans fats found in baked, smoked, fried foods, convenience foods, pies, chips, crackers, etc.
Fats should not exceed 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.
It is not necessary to completely give up fat in the diet. They are necessary to provide the body with polyunsaturated fatty acids, namely linoleic and alpha-linolenic acid. They are not produced by the body and are found mainly in vegetable oils and fish.
3. Get enough protein
Protein is the most important building block of the body and should cover about 40% of your total energy needs.
When trying to lose weight, a protein-rich diet can leave you feeling full for a long time by affecting the hunger hormone ghrelin. Protein also counteracts muscle loss during dieting. The more muscle mass, the more energy is consumed and the higher the calorie requirement.
Animal proteins have a higher biological value than vegetable proteins. However, they also tend to contain extra fat and cholesterol, so consumption should be moderate.
According to research, a high-protein breakfast can reduce the urge to eat and consume calories 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 keep you full and avoid overeating.
Simple carbohydrate foods include sugars, white flour roasts, jams, sodas, 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 high in carbohydrates, whole grains are ideal because, in addition to being high in minerals and fiber, they also saturate the body and promote digestion.
As a guide, you can useHarvard Healthy Eating Pyramid. . .
5. If you can not, 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 goes beyond succumbing to temptation, makes some people give up and give up what they started.
Therefore, the first step may not be to completely discard the harmful product, but to reduce portion sizes and reduce the frequency of consumption. Over time, you will begin to experience fewer cravings for these foods.
6. Avoid drinks that get fat
Avoid sodas and fruit juices.According to a study, these drinks are low in nutrients, though not at all, and excessive consumption 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 shown that people who drink mostly water 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 meals can reduce appetite and increase weight loss by 44% in just 3 months.
If you are not ready to give up unhealthy drinks immediately, use a simple trick that can fool your brain.
Take a look at the image below. Which of the lines is longer: horizontal or vertical?
In fact, both lines are the same length, but our brain tends to overestimate the vertical lines. In other words, the transfer of this knowledge to the subject under consideration, our taller glasses and mugs look bigger and bigger than the round and wide ones.
This way, you can drink about 20% less from a tall and thin glass than from a small and wide glass without feeling unhappy.
7. Eliminate alcohol
When switching to a proper diet, it is advisable to give up alcohol. Why is it necessary?
- Alcohol causes an increase in appetite by acting on neurons and also increases the likelihood of breakdown, unhealthy foods and overeating.
- It negatively affects digestion, altering gastric acid secretion and motility, which leads to metabolic disorders.
- Alcohol delays water in the body, which is why in the morning many people find bloating and extra pounds on the scales.
- Alcohol consumption can affect the body's ability to recover from exercise, thus reducing the ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter and lower quality sleep, which significantly affects hunger and forces people to switch from carbohydrates to fat consumption. According to research, every 30-minute sleep deficit equals 83 extra calories throughout the day.
But it is worth noting that low-alcohol beverages 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 serve 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 is about 150 g). It is worth noting that excessive consumption of fruits is not recommended, because they contain a lot of fructose, in contrast to low-calorie and nutritious vegetables.
9. Pay attention to the speed of food intake
The speed at which you eat affects the portion size as well as the likelihood of weight gain. Our brain and intestines are in constant communication, so if your brain is distracted while eating, you may not receive 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.
In addition, slow consumption is associated with more thorough chewing, which also helps maintain weight. Studies comparing different consumption rates show that those who eat fast are 115% more likely to be obese than those who eat slowly.
10. Redefine how food is prepared
The way you prepare food directly affects your health.
Grilling, smoking, frying, frying are all popular methods for cooking meat and fish. However, using such methods produces several potentially toxic compounds (polycyclic and heterocyclic) in food, which are associated with various chronic diseases, including cancer and heart disease.
The healthiest methods include baking, baking, steaming, etc. They do not contribute to the formation of these harmful compounds and thus make your food healthier.
11. Eat small dishes
It has been shown that the size of the cookware can affect the amount you eat. In large dishes people put portions that are on average 30% more than in standard dishes.
The same amount of food on a large and small plate is perceived by the brain differently, this is called Delbeuf illusion.
Agree, it seems that the section on the left is quite small. You will definitely want a supplement. At the same time, the part of the plate on the right, full at the rim, becomes more noticeable and, consequently, there is a feeling that it will be more satisfactory.
12. Reduce spices and flavor enhancers
Salt, spices, sauces and ketchup should be consumed in the minimum. Many of them contain sugar, dyes, preservatives, flavor enhancers and stabilizers. They have a negative effect on the function of the gastrointestinal tract.
The WHO recommends consuming no more than 5 grams of iodized salt a day (about 1 teaspoon). WHO member states aim to reduce global consumption by 30% by 2025, which will help prevent hypertension and reduce the risk of heart disease and stroke in adults.
13. Control your emotional diet.
Our relationship with food is closely related to emotional health. We do not always eat to satisfy our hunger. Many people turn to food to relieve stress or to deal with unpleasant feelings such as anxiety, sadness, loneliness or boredom. However, 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, manage mood and relieve pain. Since about 95% of serotonin is produced in the gastrointestinal tract and the gastrointestinal tract is lined with hundreds of millions of nerve cells, it makes sense that the internal function of the digestive system not only helps digest food but also manages the emotional state.
14. Choose healthy snacks
Snacks are one of the main factors in maintaining a healthy diet and nutrition. If you choose healthy foods 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 reduce your craving for unhealthy foods.
Avoid cookies and sweets, sandwiches and glasses in favor of dried fruits, nuts, vegetable sticks with hummus, natural yogurt, fruit, etc.
15. Be selective in the supermarket
In supermarkets, there is a silent 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. Mainly packaged and processed foods are placed between the rows.
Why are processed foods harmful? Scientists are increasingly concluding that processed foods, with all their additives, sugar and fiber deficiencies, can negatively affect the gut microbe and the various bacteria that line its walls. As a result, the risk of chronic disease 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 death from any cause.
In addition, special attention should be paid to product labels, which indicate storage conditions and composition. Note that the components 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, sodium glutamate (E621), formaldehyde (E240), trans fats, dyes (E102, E104, E110, E122, E124, E129) etc.
16. Do not be distracted while eating
A new study claims that the perception of the sound of food intake affects eating habits. The study included two groups of people who ate crunchy food, one with a white headset and the other without. As a result, participants who were distracted by the white noise heard less of the sound of food, which made them eat more than those who heard of the dysfunction.
Another interesting experiment, the result of which was published in 2016, claims that scrolling through the social networks in which you follow cooking houses or various grocery stores can cause the so-called "visual hunger". In other words, even if you do not naturally need food, the body sends a signal to the brain using the hunger hormone you want to eat.
The main thing to remember about a healthy food relationship is: "Food is not the enemy. " Instead of focusing on what you should not eat, think about what healthy, fresh and tasty things you can add to your meals. to differentiate your diet. Do not try to change everything at once, to create 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 capable training will not bring the expected results.