Proper nutrition for weight loss is not about strict restrictions, fasting and rejection of your favorite food. First and foremost, this is self-care, food selectivity, and what makes you feel good and improve 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 usually leads to breakdown and as a result overeating. It is best to make small changes in stages. This will help you achieve more results in the long run. Once your small changes become a habit, add more healthy rules.
The most important thing to remember is that the pursuit of health is a lifelong journey. You have to enjoy it, not stress.
Why eat healthy food?
In addition to helping you maintain a healthy body weight, eating a healthy diet that includes fruits, vegetables, whole grains, dairy products and protein, there are other important benefits.
Poor nutrition is the most common cause of immune deficiency worldwide. Researchers associate the occurrence of many chronic diseases with an incorrect diet. For example, 38, 5 thousand men and 67 thousand women participated in one of the studies. Over 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 as radiation, stress, physical inadequacy, 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 daily have no mental health issues.
Thus, the link between good nutrition and a healthy weight, reduced risk of chronic disease and general health is too important to ignore.
How long does it take to form eating habits?
Everyone is looking for a quick fix to weight loss these days and it takes time to change habits that promote it and last for a long time. This has been confirmed by recent studies.
For a long time, it was assumed that 21-28 days is enough for a stable habit to appear. This statement is primarily related to the activities of a physician named Maxwell Maltz. In the 1950s, he was a plastic surgeon, noting that it took his patients at least 21 days to learn to look comfortably in the mirror after surgery. In addition, he noted that people who had amputated a leg or arm took the same amount of time to lose the feel of a phantom limb.
As a result, he developed this idea in his book Psychocybernetics, published in 1960. Then 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 almost become a "scientific" law.
What are the new studies talking about?
Philip Lally is a health psychologist at University College London. In a paper published in the European Journal of Social Psychology, Lally and her analytical group sat down 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 like "drink a bottle of water at lunchtime. " Others opted for more challenging tasks, such as running 15 minutes before lunch. After 12 weeks, the researchers analyzed the data to determine how long it took for each person to go from starting a new behavior to performing it automatically.
On average, it took more than 2 months or rather 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 took people 18 to 254 days.
How do you start eating right and what habits can help in the process of losing weight?
1. Be in calorie deficit
The main idea is as old as the world -you need to consume more calories than you eat. . .
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 stores of carbohydrates and fats.
In the weight loss phase, the daily calorie 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), unsaturated fats (found in fish, avocados, nuts, etc. ) should be preferred and reduced consumption of saturated fats (fatty meat, butter, palm, coconut oil, etc. ), as well as industrial trans fats found in baked, smoked, fried food, food, pies, chips, biscuits, 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 acid and alpha-linolenic acids. They are not produced by the body and are found mainly in vegetable oils and fish.
Get enough protein
Protein is the most important building block in the body and should cover approx. 40% of the total energy demand.
When you try to lose weight, a high-protein diet can leave you 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 consumed and the higher the calorie requirement.
Proteins of animal origin have a higher biological value than plant proteins. But they also tend to contain extra fat and cholesterol, so consumption should be moderate.
According to research, a high-protein breakfast can reduce food needs and calorie intake throughout the day.
4. Avoid simple carbohydrates
In total, carbohydrates in the diet should be approx. 30%. They are usually divided into simple and complex. It takes more time to process the latter and produces less insulin, which helps keep you full and avoid overeating.
Simple carbohydrate foods include sugar, pastries with white flour, jams, sodas, juices and more. For simple carbohydrates, it is better to opt for the first half of the day when blood sugar is low after sleep, glycogen stores are depleted and body energy needs to be restored.
For foods high in carbohydrates, whole grains are ideal, 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 not, but you really 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 give in to temptation causes some 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 portion sizes and a reduction in the frequency of its consumption. Over time, you will begin to experience less craving for these foods.
6. Avoid drinks that get greasy
Avoid sodas and fruit juices.According to a study, these beverages contain, if at all, low nutrient content, 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 is proven that people who mostly drink water consume an average of 200 calories a day less than those who drink other beverages.
Drink water before meals. A study showed 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 right away, use a simple trick that can fool your brain.
Look at the picture below. Which of the lines is larger: horizontal or vertical?
In fact, both lines are the same length, but our brains tend to overestimate the vertical lines. In other words, when we transfer this knowledge to the topic under consideration, larger glasses and mugs seem to us larger and more spacious than round and wide.
This way you can drink approx. 20% less from a tall and thin glass than from a small and wide glass without feeling dissatisfied.
7. Remove alcohol
When switching to a proper diet, it is recommended to give up alcohol. Why is this necessary?
- Alcohol triggers an increased appetite by affecting neurons and also increases the likelihood of degradation, unhealthy food choices and overeating.
- It adversely affects digestion and alters the secretion of stomach acid and its motility, leading to metabolic disorders.
- Alcohol causes water in the body to linger, which is why many in the morning find swelling and extra pounds on the scales.
- Drinking alcohol can impair the body's ability to recover after exercise, reducing the ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter and lower sleep quality, which greatly affects hunger and forces people to switch from carbohydrates to eating fat. According to research, every 30 minutes of sleep deprivation equates to 83 extra calories during the day.
However, it is worth clarifying that alcohol with low alcohol content in moderate doses does not cause significant harm to the body. 100 ml dry red wine contains 80 kcal, 100 ml 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 affecting weight loss.
8. Eat 5 servings of fruits and vegetables
Fruits and vegetables supply the body with fiber, minerals, vitamins and phytochemicals. They serve a number of important functions in the body and are important for healthy metabolic processes.
It is recommended that you eat at least two servings of fruits and three servings of vegetables a day (one serving is about 150 g). It is worth considering that excessive consumption of fruits is not recommended because they contain a lot of fructose as opposed to low calorie calories and nutritious vegetables.
9. Pay attention to the speed of food intake
The speed at which you eat affects the serving size as well as the likelihood of weight gain. Our brains and intestines are in constant communication, so if your brain is distracted while eating, you may not receive a signal as to whether you are hungry or full.
Keep in mind that it takes an average of about 20 minutes to get this information, so a slower meal can prevent overeating.
In addition, eating is slowly associated with more thorough chewing, which also contributes to weight maintenance. Studies comparing different eating speeds show that those who eat fast are 115% more likely to be overweight than those who eat slowly.
10. Define the way you cook food
The way you cook food directly affects your health.
Grilling, smoking, frying, deep frying are all popular methods of cooking meat and fish. Using such methods, however, several potentially toxic compounds (polycyclic and heterocyclic) are generated in foods associated with various chronic diseases, including cancer and heart disease.
Healthier 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
It has been shown that the size of the kitchen utensils can affect how much you eat. In large plates, 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 the Delbeuf illusion.
Agree, it looks like the part on the left is quite small. We bet you want a supplement. At the same time, the part on the plate on the right, filled to the brim, is perceived more, and consequently there is a feeling that it will be more satisfying.
12. Cut down on spices and flavor enhancers
Salt, spices, storage sauce and ketchups should be consumed to a minimum. Many of them contain sugars, dyes, preservatives, flavor enhancers and stabilizers. They have a negative effect on the function of the gastrointestinal tract.
WHO recommends not consuming more than 5 grams of iodized salt a day (about 1 teaspoon). WHO member states have set a target of reducing global consumption by 30% by 2025, 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 linked to emotional health. We do not always take food to satisfy our hunger. Many people 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. Da ca. 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 controls the emotional state.
14. Choose healthy snacks
Snacking is one of the most important 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 all day and limit your craving for unhealthy foods.
Avoid cakes and sweets, sandwiches and glazed cheeses in favor of dried fruits, nuts, vegetable sticks with hummus, natural yogurt, fruit, etc.
15. Be selective in the supermarket
In supermarkets there is an unspoken rule about the so-called "outer ring". As a rule, the healthiest products are placed along the perimeter - fruits, vegetables, meat, eggs, dairy products, grains, etc. Mainly packaged and processed foods are placed between the rows.
Why are processed foods harmful? Researchers are increasingly coming to the conclusion that processed foods with all their additives, sugar and fiber deficiencies can affect the intestinal microbiota and the various bacteria that cover its walls. As a result, the risk of chronic disease increases and a fertile ground for overeating is formed.
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 the labels on the products indicating storage conditions and composition. Remember that the ingredients are listed in descending order, from highest to lowest. The fewer 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. Do not be distracted while eating
A new study claims that the perception of the sound of food intake affects eating habits. The study involved two groups of people eating crispy foods, one with headphones with white noise and the other without. As a result, participants distracted by the white noise heard less 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 networks where you follow culinary audiences or various grocery stores can cause so-called "visual hunger". In other words, even if you do not physically need food, your body sends a signal to the brain using the starvation hormone you want to eat.
The most important thing to remember for a healthy relationship with food is, "Food is not the enemy. " Instead of focusing on what not to eat, think about what healthy, new and tasty things you can add to your meals. to diversify your diet. Do not 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 process of losing weight! Without it, the most competent training will not give the expected results.