Proper diet for weight loss is not associated with strict restrictions, fasting and giving up your favorite food. First of all, it is self-service, food selectivity and what makes you feel great and improve your quality of life.
In this case, the "all or nothing" principle does not work. There is no need to try to change everything in one day and at once - it usually leads to collapse and resulting in overeating. It is best to make small changes in stages. This will help you achieve more results in the long run. When your small changes become a habit, add more healthy rules.
The main 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 helping you maintain a healthy body weight, eating a healthy diet that includes fruits, vegetables, whole grains, dairy products, and protein has other important benefits.
Malnutrition is the most common cause of immunodeficiency worldwide. Scientists attribute many chronic diseases to malnutrition. For example, one of the studies involved 38, 5 thousand men and 67 thousand women. During 8-12 years of follow-up, unwanted food was found to contribute to the deterioration of biomarkers and may also lead to heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis and some cancers.
Evidence shows that 30-35% of cancer deaths are diet-related, 25-30% are due to tobacco, 15-20% are due to infections, and the remaining percent are due to other factors such as radiation, stress, physical inactivity, 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 fruit and vegetables on a daily basis do not have a mental health problem.
Thus, the link between good nutrition and healthy weight, reduced risk of chronic diseases and general health is too important to be ignored.
How long does it take to develop eating habits?
Everyone today is looking for a quick solution to weight loss, and changing habits that promote it and last for a long time takes time. This has been confirmed by recent studies.
For a long time, it was thought that 21-28 days would be enough to show a stable habit. This statement is mainly related to the work of Dr. Maxwell Maltz. In the 1950s, he was a plastic surgeon and noticed that his patients needed at least 21 days after surgery to learn to look comfortably in the mirror. In addition, he noticed that people who had their leg or arm amputated needed the same amount of time to lose their sense of phantom limb.
As a result, he developed the idea in his book Psychocybernetics, published in 1960. After that, the idea was taken over by many doctors, social workers, coaches. Over the years, the word "minimum" has disappeared, and the 21-day period has practically become a "scientific" law.
What are the new studies talking about?
Philip Lally is a researcher in health psychology at the University College London. In a paper published in the European Journal of Social Psychology, Lalli and her analytical group sought to find out how long it actually took to develop a habit.
The study involved 96 people. Each of the 12 weeks chose one new habit and reported daily whether they were following it.
Some people have adopted simple rules, such as "drink a bottle of water during lunch. "Others chose more complex 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 transition from starting a new behavior to performing it automatically.
On average, it took more than 2 months or 66 days. But the time it takes to form a new habit can vary greatly depending on behavior, personality, and circumstances. The overall study in humans ranged from 18 to 254 days.
How to start eating properly and what habits can help in the weight loss process?
1. Be calorie deficient
The main idea is as old as the world -you need to consume more calories than you consume. . .
A negative caloric 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.
During the weight loss phase, the daily caloric deficit should be between 300 and 500 kcal.
In addition, it is important to monitor BJUs (proteins, fats and carbohydrates).
2. Reduce the amount of fat in your diet
According to the WHO (World Health Organization), preference should be given to unsaturated fats (found in fish, avocados, nuts, etc. ) and reduced consumption of saturated fats (fatty meats, butter, palms, coconut oil, etc. ) as well as industrial trans fats, whichfound in fried, smoked, fried foods, convenience foods, pies, chips, crackers, etc.
Fats should account for no more than 30% of the total diet in 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 give up fat in the diet. They are needed to supply the body with polyunsaturated fatty acids, namely linoleic acid and alpha-linolenic acid. 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 accounts for about 40% of total energy needs.
When trying to lose weight, a protein-rich diet can feel full for a long time, affecting the levels of the hunger hormone ghrelin. 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 vegetable proteins. However, they usually also contain extra fat and cholesterol, so consumption should be moderate.
According to research, a high-protein breakfast can reduce cravings and calories throughout the day.
4. Avoid simple carbohydrates
In general, carbohydrates in the diet should be about 30%. They are usually divided into simple and complex. The last treatment takes more time and produces less insulin, which helps maintain a feeling of fullness and avoids overeating.
Simple carbohydrate foods include sugars, white flour, jams, soda, juices and more. For simple carbohydrates, it is better to choose the first half of the day, when the blood sugar level is low after sleep, glycogen stores are depleted and the body's energy needs to be restored.
Whole grains are ideal for foods high in carbohydrates, because in addition to the high content of minerals and fiber, 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 anything, the more you want to do it. And the guilt that is overcome when you succumb to temptation makes some people give up and give up.
Therefore, the first step may not be to completely reject the harmful product, but to reduce the portion size and the frequency of consumption. Over time, you begin to experience less cravings for these foods.
6. Avoid drinks that become fat
Avoid soda and fruit juices.According to a study, these drinks are low in nutrients, if at all, and overuse caused Americans to gain 20% of their weight between 1977 and 2007.
A bottle of 0. 5 liter cola contains 240 calories and 65 grams of sugar. People who drink mainly water have been shown to consume an average of 200 calories a day less than those who drink other drinks.
Drink water before meals. One study found that drinking water half an hour before a meal 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 fool your brain.
See 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, in transferring this knowledge to the subject under consideration, longer glasses and mugs seem to us larger and more spacious than round and wide ones.
This way you can drink 20% less from a tall and thin glass than from a small and wide glass without feeling frustrated.
7. Turn off the alcohol
It is recommended to stop drinking alcohol when switching to a proper diet. Why is this necessary?
- Alcohol causes an increase in appetite by acting on neurons, as well as an increase in the risk of breakdown, unhealthy food choices and overeating.
- It adversely affects digestion by altering gastric acid secretion and its motility, leading to metabolic disorders.
- Alcohol causes water to linger in the body, so in the morning many find swelling and extra pounds on the scales.
- Alcohol consumption can impair the body's ability to recover from exercise, thereby reducing the ability to burn excess calories during exercise.
- Alcohol consumption causes shorter and lower quality sleep, which significantly affects hunger and forces people to switch from carbohydrates to fat. According to research, each 30-minute sleep deficit equals 83 extra calories throughout the day.
But it is worth clarifying that low-alcohol drinks in moderation 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 affecting weight loss.
8. Eat 5 servings of fruits and vegetables
Fruits and vegetables provide the body with fiber, minerals, vitamins and phytochemicals. They perform several 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 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, in contrast to low-calorie and nutritious vegetables.
9. Pay attention to the speed of food intake
The speed of eating affects the portion size as well as the likelihood of weight gain. Our brains and intestines are in constant contact, so if your brain is eliminated during your meal, you may not receive a signal as to 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 eating is associated with more careful chewing, which also helps maintain weight. Studies comparing different eating speeds show that those who eat fast are more likely to be obese than those who eat slowly.
10. Redefine the way you cook
The way you cook directly affects your health.
Grilling, smoking, frying, frying are popular methods for cooking meat and fish. However, such methods produce a number of potentially toxic compounds in food (polycyclic and heterocyclic) associated with a variety of chronic diseases, including cancer and heart disease.
Healthier methods are baking, stewing, steaming, etc. They do not promote the formation of these harmful compounds and thus make your food healthier.
11. Eat from small plates
It has been shown that the size of the dishes can affect the amount you eat. On large plates, people place portions that are, on average, 30% more than in standard containers.
The brain perceives the same amount of food differently on a large and small plate, this is called the Delbeuf illusion.
Agree, it seems as if the part on the left is quite small. We'll bet you want a supplement. At the same time, the part of the plate on the right side, which is filled to the brim, is perceived more, and accordingly it feels more satisfactory.
12. Reduce spices and flavor enhancers
Salt, spices, store sauces and ketchup should be consumed to a minimum. Many of them contain sugar, colorants, preservatives, flavor enhancers and stabilizers. They adversely affect 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 in adults.
13. Control emotional eating.
Our relationship with food is closely linked to emotional health. We do not always eat food to soothe hunger. Many turn to food to reduce stress or deal 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 key role here.
It is a neurotransmitter that helps regulate sleep and appetite, manage mood and suppress 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 functioning of the digestive system helps not only digest food but also manages the emotional state.
14. Choose healthy snacks
Snacks are one of the main factors in healthy eating and nutrition maintenance. If you choose healthy foods that are high in protein and nutrients, snacks can be an integral part of weight loss. Some of them can even help you maintain perfection throughout the day and limit your cravings for unhealthy foods.
Avoid cookies and sweets, sandwiches and glazed cheeses in favor of dried fruit, nuts, vegetable sticks with hummus, natural yoghurt, fruit, etc.
15. Be selective in the supermarket
Supermarkets do not mention the so-called "outer ring" rule. Usually the healthiest products are around the perimeter - fruits, vegetables, meat, eggs, dairy products, cereals, etc. Packaged and processed foods are mainly placed between the rows.
Why are processed foods harmful? Scientists are increasingly concluding that processed foods with all their additives, sugar and fiber deficiency can adversely affect the intestinal microbiota and various bacteria lining its walls. This increases the risk of chronic diseases and creates fertile soil 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 dying from any cause.
In addition, special attention should be paid to product labels indicating 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 that 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. Do not pay attention while eating
A new study claims that the perception of dietary sound affects eating habits. The study involved two groups of people who ate crispy foods, one with white noise headphones and the other without. As a result, participants who responded to the white noise heard less food, which made them 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 the culinary community 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 that you want to eat.
The main thing to remember in 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 delicious things you can add to meals to diversify your diet. Do not try to change everything at once, develop new healthy habits gradually and without stress.
As you know, a balanced diet is at least 50% the result of the weight loss process! Without it, even the most competent training will not produce the expected results.