Good nutrition for weight loss isn't all about strict restrictions, fasting, and refusing your favorite food. First of all, it is personal 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 at a time - this usually leads to breakdowns and, as a result, to overeating. It is best to make small changes in stages. It 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 the pursuit of health is a lifelong journey. You should enjoy it, not the stress.
Why eat healthy foods?
Along with helping you maintain a healthy body weight and eat 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 around the world. Scientists associate the occurrence of many chronic diseases with poor nutrition. For example, 38, 500 men and 67, 000 women participated in one of the studies. During 8 to 12 years of observation, junk food has been found to contribute to the deterioration of biomarkers and can also cause heart disease, hypertension (high blood pressure), type 2 diabetes, losteoporosis and certain types of cancer.
Data show 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 consume fresh fruits and vegetables on a daily basis have no mental health issues.
Thus, the link between good nutrition and a healthy weight, 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 weight loss 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, 21-28 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 it took at least 21 days for his patients to learn to comfortably look at themselves in the mirror after surgery. In addition, he noticed that people with leg or arm amputations took the same 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 taken up by many doctors, public figures, trainers. Over the years, the word "minimum" has disappeared and the 21-day time limit has practically become "scientific" law.
What are the new studies 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 analysis group investigated how long it actually takes to form a habit.
The study involved 96 people. Everyone chose a new habit for 12 weeks and each day indicated whether they followed it or not.
Some people have adopted simple rules such as "drink bottled water at lunchtime". Others chose more difficult tasks, like running 15 minutes before lunch. After 12 weeks, the researchers analyzed the data to determine how long it took each person to go from starting a new behavior to automatically executing it.
On average, it took over 2 months, or rather 66 days. But the time it takes to develop a new habit can vary widely depending on the behavior, the person and the circumstances. Overall, the study lasted from 18 to 254 days.
How to start eating right and what habits can help you lose weight?
1. Being in a calorie deficit
The main idea is as old as the world -you need to burn 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 carbohydrate and fat stores.
During 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 (protein, fat and carbohydrate).
2. Reduce the amount of fat in the diet
According to the WHO (World Health Organization), preference should be given to unsaturated fats (present in fish, avocados, nuts, etc. ) and to 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, ready meals, pies, chips, crackers, etc.
Fat should be no more than 30% of the total food consumed while dieting, of which less than 10% should be saturated, and no more than 1% trans fat.
It is not necessary to completely abandon fat in the diet. They are needed to supply the body with polyunsaturated fatty acids, namely linoleic and alpha-linolenic acids. They are not produced by the body and are mainly found in vegetable oils and fish.
3. Get enough protein
Protein is the most important building block of the body and should cover around 40% of 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 muscle loss during the diet. The greater the muscle mass, the higher the energy consumption and the higher the calorie requirement.
Proteins of animal origin have a higher biological value than vegetable proteins. However, they also tend to contain additional fat and cholesterol, so consumption should be moderate.
According to research, a high protein breakfast can reduce cravings 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 you feel full and avoid overeating.
Simple carbohydrate foods include sugars, white flour baked goods, jams, sodas, juices, etc. For simple carbohydrates, it is better 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 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 to. And the feeling of guilt, which wins over if you succumb to the temptation, causes some people to give up and give up on what they started.
Therefore, the first step may not be a complete rejection of the harmful product, but a reduction in portion size and a reduction in the frequency of its consumption. Over time, you will start to feel less cravings for these foods.
6. Avoid drinks that make you fat
Avoid sodas and fruit juices.According to one study, these drinks are low in nutrients, if at all, and excessive consumption led Americans to gain 20% weight 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 mainly water consume an average of 200 calories less per day 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 picture below. Which of the lines is longer: horizontal or vertical?
In fact, both lines are the same length, but our brains tend to overestimate vertical lines. In other words, by transferring this knowledge to the subject under study, taller glasses and cups appear larger and bulkier to us than round and wide glasses.
This way you can drink about 20% less from a tall, thin glass than from a small and wide glass without feeling dissatisfied.
7. Eliminate alcohol
When switching to a proper diet, it is recommended to give up alcohol. Why is this needed?
- Alcohol triggers an increase in appetite by acting on neurons and also increases the risk of breakdown, unhealthy food choices and overeating.
- It negatively affects digestion, altering gastric acid secretion and its motility, which leads to metabolic disorders.
- Alcohol causes water to persist in the body, which is why in the morning many find swelling and extra pounds on the scale.
- Drinking alcohol can interfere with the body's ability to recover from exercise, reducing the ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter, poorer quality sleep, which drastically affects hunger and forces people to switch from carbohydrates to fat consumption. According to research, each 30-minute sleep deficit equates to 83 extra calories throughout the day.
But it should be clarified that low-alcohol drinks 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 fiber, 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 fruits and three servings of vegetables per day (one serving is equivalent to approximately 150 g). It should be noted 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 at which you eat affects the serving 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 to indicate 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.
Plus, eating slowly is associated with more thorough chewing, which also helps in 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, frying are all popular methods of preparing meat and fish. However, using such methods, several potentially toxic compounds (polycyclic and heterocyclic) are generated in foods, which are 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 thus make your food healthier.
11. Eat on small plates
The size of cookware has been shown to 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 a small plate is perceived differently by the brain, this is called the Delbeuf illusion.
Okay, it looks like the left part is quite small. We bet you'll want an extra. At the same time, the part of the plate on the right, filled to the brim, is perceived more and, as a result, there is a feeling that it will be more satisfying.
12. Cut back on condiments and flavor enhancers
Salt, seasonings, sauces and ketchups should be eaten at a minimum. Many of them contain sugar, colors, 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 (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 inadults.
13. Control your emotional eating.
Our relationship with food is closely linked to emotional health. We don't always take food to satisfy our hunger. Many turn to food for stress relief or to 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 regulate sleep and appetite, manage mood, and suppress pain. Given that around 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 inner workings of the digestive system not only help with digestion. food, but also to manage emotions. State.
14. Choose healthy snacks
Snacking is 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 keep you full throughout the day and curb your cravings for unhealthy foods.
Avoid cookies and candies, sandwiches and frozen cheeses in favor of dried fruits, nuts, vegetable hummus sticks, plain yogurt, fruit, 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 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 have a negative effect on the gut microbiota and the various bacteria that line its walls. As a result, the risk of chronic disease 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 increasing risk of dying from any cause.
In addition, special attention should be paid to labels on products, which indicate storage conditions and composition. Keep in mind that the ingredients are listed in descending order, from 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, colors (E102, E104, E110, E122, E124, E129), etc.
16. Don't get distracted while eating
A new study claims that the sound perception of food intake influences eating habits. The study looked at two groups of people who ate crispy foods, one with white noise headphones on and one without. As a result, participants distracted by white noise heard the sound of food less, causing them to eat more than those who heard the crackle.
Another interesting experiment, the result of which was published in 2016, claims that scrolling through social networks in which you follow culinary audiences or various grocery stores can cause so-called "visual hunger. "In other words, even if you don't physically need food, the body is sending a signal to the brain using the hunger hormone that 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 about the healthy, new, and tasty things you can add to your meals to diversify your diet. Don't try to change everything all at once, adopt new healthy habits gradually and without stress.
As you know, a balanced diet accounts for at least 50% of the result in the weight loss process! Without it, even the most competent training will not bring the desired results.