Proper diet for weight loss is not about strict restrictions, fasting, and rejection of your favorite food. First of all, this is self care, food selectivity and what makes you feel great and improves the quality of life.
The all-or-nothing principle does not work in this case. There is no need to change everything in one day and all at once - this usually leads to breakdowns and, as a result, overeating. It is best to make small changes gradually. This will help you get more results in the long run. As your little changes become a habit, add healthier rules.
The most important thing is that the pursuit of health is a lifelong journey. Enjoy it, not stress it.
Why Eat Healthy Food?
In addition to helping you maintain a healthy weight and eating a healthy diet of fruits, vegetables, whole grains, dairy products, and protein, there are other important benefits.
Poor diet is the leading cause of immune deficiency 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. 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, high blood pressure (high blood pressure), type 2 diabetes, osteoporosis, and some types of cancer.
Evidence suggests that 30–35% of cancer deaths are due to diet, 25–30% to tobacco, 15–20% to infection, and the remaining percentages to other factors such as radiation, stress and physical inadequacy, activity, pollution, etc.
Poor diet affects not only physical health, but also mental health. According to the Mental Health Foundation, two-thirds of people who eat fresh fruits and vegetables every day have no mental health problems.
Therefore, 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 develop eating habits?
Everyone is looking for a quick fix to weight loss these days and it takes time to change habits that encourage it and last for a long time. This has been confirmed by recent studies.
For a long time it was believed that 21-28 days were enough to achieve a stable habit. This statement mainly relates to the activities of a doctor named Maxwell Maltz. He was a plastic surgeon in the 1950s and noticed that it took his patients at least 21 days to learn to look comfortably in the mirror after surgery. He also noted that people who had a leg or arm amputated took the same amount of time to lose the feeling of a phantom limb.
As a result, he developed this idea in his book Psychocybernetics, published in 1960. As a result, the idea was taken up by many doctors, public figures and trainers. 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 health psychology researcher at University College London. In an article published in the European Journal of Social Psychology, Lally and her analytical group wanted to find out how long it actually takes to form a habit.
The study included 96 people. Everyone chose a new habit for 12 weeks and reported each day whether they followed it or not.
Some people have adopted simple rules like "drink a bottle of water at lunchtime". Others opted for more demanding tasks, such asB. 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 automatically.
On average, it took more than 2 months or 66 days. However, the time it takes to form a new habit can vary widely depending on your behavior, person, and circumstances. In total, the study lasted 18 to 254 days.
How do I start eating right and what habits can help with weight loss?
1. Be in a calorie deficit
The main idea is as old as the world -You have to spend more calories than you are consuming. . .
A negative calorie balance forces the body to use the accumulated reserves in order to supply the body with the necessary energy. This energy comes mainly from the body's own stores 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 the indicators of BJU (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 lower consumption of saturated fats (fatty meat, butter, palm trees, coconut oil, etc. ). as well as industrial trans fats found in baked, smoked, fried foods, ready meals, cakes, french fries, crackers, etc.
Fats should make up no more than 30% of all food consumed during a weight loss diet, less than 10% of which should be saturated, and no more than 1% trans fats.
It is not necessary to completely abandon fat in the diet. They are necessary 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 in the body and has to cover around 40% of the total energy requirement.
When trying to lose weight, a high protein diet can keep you feeling full for long by affecting the hunger hormone ghrelin. Protein also counteracts muscle loss while dieting. The more muscle mass, the more energy is consumed and the higher the calorie 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.
Research has shown that a high-protein breakfast can reduce food cravings and calorie intake throughout the day.
4. Avoid simple carbohydrates
Overall, the carbohydrates in the diet should be around 30%. They are usually divided into simple and complex. The latter takes longer to process and less insulin is produced, which can keep you feeling full and avoid overeating.
Simple carbohydrate foods include sugar, white flour baked goods, jams, sodas, juices, and more. For simple carbohydrates, it is better to choose the first half of the day, when blood sugar levels are low after sleeping, glycogen stores are depleted, and the body needs restoration of energy.
Whole grain products are ideal for foods rich in carbohydrates because, in addition to their high mineral and fiber content, they also satiate the body and promote digestion.
As a guide you can useHarvard healthy food pyramid. . .
5. When you can't, but really want to
As you know, "the forbidden fruit is sweet. " The more you forbid yourself from doing something, the more you want it. And the guilt that overcomes when you succumb to temptation makes some people 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 serving sizes and a reduction in the frequency of its consumption. Over time, you will feel less cravings for these foods.
6. Avoid drinks that get fat
Avoid sodas and fruit juices.According to one study, these drinks are low in nutrients, if any, and excessive consumption caused 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 mainly drink water consume an average of 200 fewer calories per day than people who drink other beverages.
Drink water before meals. One study found that drinking water half an hour before meals could 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 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 apply this knowledge to the subject in question, larger glasses and mugs appear larger and more spacious than 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 dissatisfied.
7. Eliminate alcohol
When switching to a proper diet, it is recommended that you avoid alcohol. Why is it necessary?
- Alcohol induces an appetite increase by acting on neurons and also increases the likelihood of breakdown, unhealthy eating habits, and overeating.
- It negatively affects digestion and changes gastric acid secretion and motility, which leads to metabolic disorders.
- Alcohol allows water to linger in the body, which is why many find swelling and extra pounds on the scales in the morning.
- Alcohol consumption can affect the body's ability to recover from exercise, reducing the ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter and worse sleep, which significantly affects hunger and forces people to switch from carbohydrates to fat. Research has shown that for every 30 minutes of sleep deficit, 83 extra calories are added throughout the day.
However, it should be made clear that low-alcohol beverages in moderate doses do not cause any significant harm to the body. 100 ml dry red wine contain 80 kcal, 100 ml beer contain 45 kcal. For comparison: vodka - 230 kcal per 100 g. Therefore, without prejudice to weight loss, a glass of dry wine or beer can be consumed once a week.
8. Eat 5 servings of fruits and vegetables
Fruits and vegetables provide the body with fiber, minerals, vitamins and secondary plant substances. They fulfill 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 fruit and three servings of vegetables per day (one serving is about 150 g). It is worth remembering that excessive consumption of fruits is not recommended because, unlike low-calorie and nutritious vegetables, they contain a lot of fructose.
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 our intestines are in constant communication. If your brain is distracted while eating, you may not get a signal as to whether you are hungry or full.
Keep in mind that it takes about 20 minutes, on average, to get this information, so a slower meal can prevent overeating.
In addition, eating slowly is associated with more thorough chewing, which also helps maintain weight. Studies comparing different eating 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 has a direct impact on your health.
Grilling, smoking, roasting and deep-frying are popular methods of preparing meat and fish. However, using such methods, several potentially toxic compounds (polycyclic and heterocyclic) are created in foods that are linked to various chronic diseases, including cancer and heart disease.
Healthier methods include baking, braising, steaming, etc. They do not contribute to the formation of these harmful compounds, making your food healthier.
11. Eat from small plates
It has been shown that the size of cookware can affect how much you eat. In large plates, people put portions that are on average 30% more than in standard dishes.
The brain perceives the same amount of food on a large and a small plate differently, this is known as the Delbeuf illusion.
Agree, it seems like the part on the left is pretty small. We bet you want an addition. At the same time, the part filled to the brim on the plate on the right is perceived more strongly and accordingly there is a feeling that it will be more satisfactory.
12. Cut down on spices and flavor enhancers
Salt, spices, sauces and ketchups should be kept to a minimum. Many of them contain sugar, colorings, preservatives, flavor enhancers, and stabilizers. They have a negative effect on the functioning of the gastrointestinal tract.
The WHO recommends not consuming more than 5 grams of iodized salt per day (approx. 1 teaspoon). WHO member states have set the goal of reducing global consumption by 30% by 2025 to prevent high blood pressure and reduce the risk of heart disease and stroke in adults.
13. Control emotional eating.
Our relationship with food is closely related to emotional health. We don't always eat to satisfy our hunger. Many turn to eating to relieve stress or to deal with unpleasant emotions such as fear, sadness, loneliness, or boredom. However, if you learn to use them in a healthier way, you can regain control. The serotonin level plays a key role here.
It's a neurotransmitter that helps regulate sleep and appetite, control mood, and suppress pain. Since 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 contribute to the digestion of food, but also the emotionscontrols state.
14. Choose healthy snacks
Snacking is one of the main factors in a healthy diet. When 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 limit your cravings for unhealthy foods.
Avoid cookies and candy, sandwiches and glazed cheese in favor of dried fruits, nuts, vegetable sticks with hummus, natural yogurt, fruits, etc.
15. Be selective in the supermarket
In supermarkets there is an unspoken rule of the so-called "outer ring". Typically, the healthiest products are along the perimeter - fruits, vegetables, meat, eggs, dairy products, grains, etc. Most of the time, packaged and processed foods are placed between the rows.
Why are processed foods harmful? Scientists are increasingly coming to the conclusion that processed foods, with all of their additives, sugar and fiber deficiencies, can negatively affect the gut microbiota and the various bacteria on their walls. As a result, the risk of chronic disease increases and fertile ground for overeating is created.
In one study, consumption of processed foods was linked to an increase in cardiovascular disease, and in another, an increased risk of dying from any cause.
In addition, special attention must be paid to the labels on the products, on which the storage conditions and composition are indicated. Note that the ingredients are listed in descending order from highest to lowest. The less the better. Make sure the product does not contain any 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 perception of the sound of food being consumed influences eating habits. The study included two groups of people who ate crispy foods, one with headphones with white noise and the other without. As a result, participants who were distracted by the white noise heard less the sound of food, making them eat more than those who heard the crunch.
Another interesting experiment, the result of which was published in 2016, says that scrolling through social networks in which you follow the culinary public or various grocery stores can cause so-called "visual hunger". In other words, even when you don't physically need food, the body sends a signal to the brain with the hunger 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 you shouldn't be eating, think about which ones are healthy, new, anddelicious things you can add to your meals to diversify your diet. Do not try to change everything at once, but try to develop new healthy habits gradually and without stress.
As you know, a balanced diet accounts for at least 50% of the weight loss result! Without them, even the most competent training will not produce the expected results.