Proper nutrition for weight loss is not about strict restrictions, fasting and refusal of your favorite food. First of all, this is self-care, food selectivity and what makes you feel good and improves the quality of your life.
The all-or-nothing principle doesn't work in this case. It is not necessary to try to change everything in one day and at once - this usually leads to breakdowns and, consequently, to overeat. It is best to make small changes in stages. This will help you get more long-term results. 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 should have fun, not stress yourself out.
Why eat healthy foods?
In addition to helping you maintain a healthy body weight, following 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 worldwide. Scientists associate the occurrence of many chronic diseases with an improper diet. For example, 38. 5 thousand men and 67 thousand women took part in one of the studies. In 8-12 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, 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 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 fruit and vegetables every day have no mental health problems.
Therefore, the link between good nutrition and a healthy weight, a 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 for a long time takes time. This has been confirmed by recent studies.
For a long time it was believed that 21-28 days were enough to make a stable habit 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 how to comfortably look in the mirror after surgery. Additionally, he noted that people who had their leg or arm amputated took the same amount of time to lose the sensation of a phantom limb.
Consequently, he developed this idea in his own book Psychocybernetics, which was published in 1960. Later the idea was taken up by many doctors, public figures, 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 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 analytic group set out to find out 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 reported whether they followed it or not.
Some people have adopted simple rules like "drink a bottle of water at lunchtime". Others chose more demanding 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 go from initiating a new behavior to running 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 the behavior, the person, and the circumstances. Overall, the study took people 18 to 254 days.
How to start eating right and what habits can help in the weight loss process?
1. Being in a calorie deficit
The main idea is as old as the world -you have to spend 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 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 BJU indicators (proteins, fats and carbohydrates).
2. Reduce the amount of fat in the 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, palm, coconut oil, etc. ), as well as industrial trans fats found in baked, smoked, fried, convenience foods, cakes, chips, crackers, etc.
Fats should not be more than 30% of the total food consumed on 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 fats 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 body's most important building block and must cover about 40% of the total energy requirement.
When you're 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 greater the energy consumption and the greater the caloric requirement.
Proteins of animal origin 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 food cravings and calorie intake 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 make you feel full and avoid overeating.
Simple carbohydrate foods include sugars, white flour baked goods, 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 rich 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 you really want it
As you know, "the forbidden fruit is sweet". The more you forbid yourself from doing something, the more you want it. And the guilt, which wins if you succumb to temptation, causes some people 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 size and a reduction in the frequency of its consumption. Over time, you will begin 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 shown that people who drink mainly water consume on average 200 fewer calories 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 fool 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 the vertical lines. In other words, by transferring this knowledge to the subject under consideration, taller glasses and cups seem larger and more capacious than round and wide ones.
This way, you can drink about 20% less from a tall, thin glass than from a small, wide glass without feeling dissatisfied.
7. Eliminate alcohol
When switching to a proper diet, it is recommended to give up alcohol. Why is it necessary?
- Alcohol triggers an increase in appetite by acting on neurons and also increases the likelihood of exhaustion, unhealthy food choices and overeating.
- It negatively affects digestion, altering the secretion of gastric acid and its motility, which leads to metabolic disorders.
- Alcohol causes water to linger in the body, which is why many find bloating and extra pounds on the scale in the morning.
- Drinking alcohol can impair the body's ability to recover from exercise, thereby reducing the ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter, lower quality sleep, which significantly affects hunger and forces people to switch from carbohydrates to consuming fat. According to research, every 30 minutes of sleep deficit equates to 83 extra calories during the day.
But it is worth clarifying that low-alcohol drinks in moderate doses do not cause significant harm to the body. 100 ml of dry red wine contain 80 kcal, 100 ml of beer contain 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 fruit 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 consume at least two portions of fruit and three portions of vegetables per day (one portion is about 150g). It is worth considering that excessive consumption of fruit is not recommended, because they contain a lot of fructose, unlike low-calorie and nutritious vegetables.
9. Pay attention to the speed of food intake
How fast you eat affects serving size and the likelihood of weight gain. Our brains and gut are in constant communication, so if your brain is distracted while you eat, you may not get a signal if 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, eating slowly is associated with more thorough chewing, which also contributes to 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
How you prepare food directly affects your health.
Grilling, smoking, stir-frying and deep-frying are all popular methods of preparing meat and fish. However, using such methods, several potentially toxic compounds (polycyclic and heterocyclic) are generated in food, 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 therefore make food healthier.
11. Eat from small plates
Pot size has been shown to affect the amount of food 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 by the brain differently, this is called the Delbeuf illusion.
Okay, it looks like the portion on the left is quite small. We bet you will want a supplement. At the same time, the portion 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 down on seasonings and flavor enhancers
Salt, condiments, shop sauces, and ketchup should be consumed at a minimum. Many of them contain sugar, dyes, 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 among adults.
13. Control emotional eating.
Our relationship with food is closely related to emotional health. We don't always take food to satisfy our hunger. Many turn to food to relieve stress or 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. 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 will not only help digest food, but also manage emotion. . state.
14. Choose healthy snacks
Snacks are 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 you stay full all day and limit your cravings for unhealthy foods.
Avoid cookies and sweets, sandwiches and frosted cheeses in favor of dried fruit, nuts, hummus vegetable sticks, natural yogurt, fruit, etc.
15. Be selective in the supermarket
In supermarkets there is an unspoken rule of the so-called "outer ring". As a rule, the healthiest products are found along the perimeter: fruits, vegetables, meat, eggs, dairy products, cereals, etc. Mostly packaged and processed food is placed between the 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 negatively affect the gut microbiota and the various bacteria lining its walls. As a result, the risk of chronic disease increases and a breeding ground for overeating is created.
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 should be paid to the labels on the products, which indicate the 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, dyes (E102, E104, E110, E122, E124, E129), etc.
16. Don't get 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 who ate crunchy foods, one with white noise headphones and the other without. As a result, participants who were distracted by the white noise heard less the sound of food, which caused them to eat more than those who heard the crunch.
Another interesting experiment, the result of which was published in 2016, states 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 don't need food physically, the body sends a signal to the brain using the hunger hormone 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 eat, think about what healthy, new and tasty things you can add to your meals to diversify your diet. Don't try to change everything at once, 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 competent training will not bring the expected results.