Proper nutrition: where to start? The most detailed guide to the transition to the PP!

Proper nutrition: where to start? The most detailed guide to the transition to the PP!

You've probably heard the common expression more than once: "We are what we eat." And indeed it is. The choice of food directly affects our health. Food is the source of building materials for our cells, tissues and organs. It ensures the vital functions of the body, gives us energy and even affects our mood. That is why proper nutrition is one of the most important conditions for a healthy lifestyle.

Who should consider switching to proper nutrition:

For those who want to lose weight and get rid of excess weight.

Those who decided to take the path of a healthy lifestyle (HLS).

Those who play sports and want to keep themselves in good physical shape.

For those who want to avoid possible health problems caused by poor diet.

Those who already have health problems caused by poor nutrition and must follow a sensible diet (gastrointestinal problems, cardiovascular diseases, etc.)

For those who want to introduce themselves and their family to healthy habits.

The most common reason for switching to proper nutrition is the desire to lose weight. According to statistics, 54% of men and 59% of women in Russia are overweight. Most often, overweight is the result of poor eating habits, eating disorders, unlimited consumption of high-calorie foods, and low physical activity. Moreover, being overweight is not just a matter of aesthetics and beauty. It is a question of the health and normal functioning of all organs of our body.

Of course, proper nutrition (PP) is a very broad concept that includes many aspects and points of view. We will give only general universal rules - they are suitable for almost everyone (with rare cases when there is a need to exclude a specific group of products) . In the future, you can always optimize your diet based on the characteristics of your body and the experience of consuming certain foods.

The first step includes five simple tips to help you take the big step towards nutrition without too much theoretical immersion. Even following these simple rules, you can lose those extra pounds, cleanse your diet, and train yourself to eat wisely.

Dividing into stages will help those who have not adhered to the principles of proper nutrition before or who cannot yet afford to drastically restructure their diet. If you already have PP experience or you are a strong-willed person, then you can read the article from beginning to end and immediately start completely changing your diet.

STEP 1: REMOVE "FOOD WASTE"

The very first step you need to take on the path to good nutrition is to eliminate so-called "food junk" from your menu, namely:

sugar and sugar-containing foods

white pastries and white flour products

sausage, sausages, semi-finished meat products

fast food (french fries, hamburgers, chips, snacks, etc.)

sweet juices, soda and lemonades

mayonnaise, ketchup and unnatural sauces

Firstly, these are foods with low nutritional value, which practically do not bring any benefit to the body. Secondly, these are high-calorie foods that are quickly stored in fat. Thirdly, most of these foods do not saturate the body, so you will constantly feel hungry and eat an excess amount of food. By clearing your diet of this group of foods, you will already take a huge step towards proper nutrition and weight loss.

STEP 2: ELIMINATE ALCOHOLIC BEVERAGES

The second step involves the exclusion of one more group of unhealthy products - alcoholic beverages. We will not now speculate about the presence or absence of the harm of alcohol with reasonable restrictions, and even take into account the possible positive properties of red wine. When switching to PP, we recommend that you give up alcohol altogether , at least for the period of weight loss. Why is it better to give up alcohol:

According to research, alcoholic beverages act on neurons that control appetite, which makes the body feel intense hunger.

Even a small dose of alcohol often provokes a food breakdown, when you, due to the loss of control, begin to “sweep away” healthy and unhealthy foods in large quantities.

Alcohol retains water, so the next day on the scales you are virtually guaranteed to see a "gain", which is very demotivating.

Alcohol slows down your metabolism, so your body will lose weight at a slower rate.

Alcoholic drinks are often bundled with snacks and snacks that add extra calories.

By the way, weak alcoholic beverages cannot be classified as high-calorie foods. 100 ml of dry red wine contains 80 kcal, 100 ml of beer contains 45 kcal (but strong vodka already contains 230 kcal per 100 g). Therefore, there are people who allow themselves a glass of dry wine or a glass of beer once a week without sacrificing weight loss.

However, remember that in the first months of switching to proper nutrition, you are most vulnerable. Eating habits have not yet settled down and the risk of breakdown is very high, so it is best to avoid provocative foods that "discourage" and relax . And alcohol is one of those.

STEP 3: ESTABLISH A DRINKING REGIME

The third step on the path to proper nutrition is to establish a drinking regimen or, in other words, start drinking water. On the one hand, this step is very simple, but at the same time it is very effective for losing weight. First, water is involved in almost all biochemical processes in the body, including the breakdown of fat. Secondly, water suppresses appetite and does not allow you to eat too much. The benefits of water in the process of losing weight are invaluable, while its energy value is 0 calories.

Train yourself to drink 1.5-2 liters of water a day (this is about 6-8 glasses of 250 ml). At first it will seem to you that it is unrealistic to drink such an amount of water in a day, but gradually you will be able to make it your healthy habit.

Drink one glass of water upon waking up.

Drink one glass of water before meals (20-30 minutes).

Drink one glass of water before and after exercising.

Drink one glass of water 30-60 minutes before bed.

In order not to forget to drink water, put yourself a reminder on your phone. There are so many convenient mobile apps that remind you to drink. Also, try to keep a bottle of water with you at all times (at work and at home).

STEP 4: SET UP YOUR DIET

The fourth step will be one of the most difficult, but also the most important at the same time. At this stage, many stumble, and either give up the idea of ​​PP, or slide into rigid diets. That is why, at the first stage of the transition to proper nutrition, it is better to establish at least the diet as a whole. The subtleties of the distribution of proteins, carbohydrates and fats will be considered in the next steps. So, the general diet will look like this:

Full breakfast (7:00)

Snack # 1 (10:00)

Lunch (13:00)

Snack # 2 (16:00)

Dinner (19:00)

Light snack 1 hour before bedtime: kefir, cottage cheese (21:00)

The time is indicated conditionally, taking into account the rise at 6:00 and departure for bed at 22:00. If you get up later or earlier, adjust the time to fit your schedule.

The main basis for proper nutrition: eat every 3 hours in small portions (200-250 g). This means you don't take long breaks between meals. Do not forget about breakfast (breakfast should be within an hour after waking up). You don't starve yourself between meals, but rather nutritious snacks. You forget about the rule "do not eat after 18:00", and always have dinner. Skipping breakfast, skimpy lunches and canceling dinners will slow your metabolism and have a 99% chance of leading you to an eating disorder.

At the same time, your breakfast, lunch and dinner should be full meals, and not "coffee with a cookie" or "kefir with an apple". More details about the menu will be discussed below. But at the first stage of the transition to PP, train yourself to at least a correct and balanced diet about every 3 hours. The break between meals should not exceed 4 hours.

Such nutrition increases metabolism and speeds up the process of losing weight, and also provides the body with the necessary energy and nutrients. You will stop being constantly hungry and stop living with the feeling that you are on a diet.

STEP 5: TUNE IN TO A LIFESTYLE CHANGE

If you want not only to lose weight, but to maintain the obtained result and maintain it throughout your life, then you need to remember one more important principle of proper nutrition. Eating good food should be a part of your life, not a short-term step for losing weight. Tune in to change your eating habits forever . Your body will thank you not only with a slim body, but also with good health.

Many people think in this way: "Now I will sit on the right diet, get rid of excess weight, and then calmly eat whatever I want . " But this is a misconception. Weight cannot be static, it changes depending on your diet . If you balance between eating well and eating haphazardly, you will gain weight swing. Kilograms will go away, and then gain again when you return to the previous diet.

The situation is similar with diets, only here everything will be much worse. Usually, the diet is low in calories, so it is very difficult to sustain it for more than three to four weeks. During this period, you may, perhaps, lose 3-5 kg, but most of this lost volume is not fat, but water, which goes away when you reduce the intake of carbohydrates, sweets and saltiness. At the same time, the body adapts to a low-calorie diet, slows down metabolism, and after returning to the usual diet, it intensively accumulates fat. As a result, after the diet, you gain even more weight than you lost before.

Universal advice for losing weight: even if some fast diet seems effective to you, and even if it has worked more than once, put it off right now. Sooner or later, you will still come to proper nutrition, but by that time you will already have health problems, killed metabolism and frustration from the endless swing of weight loss and gain. Start changing your lifestyle and eating behavior, rather than go on a diet.

STAGE TWO: THE SECOND FIVE EASY STEPS TO PP

The second stage involves an already more thoughtful approach to the choice of products and their distribution throughout the day. Other healthy habits are also added here, which will become your good companions in the transition to proper nutrition. You can proceed to the second stage a month after the first stage, or you can immediately, as you decided to start adhering to the PP.

STEP 6: EAT COMPLEX CARBS

Many people who lose weight refuse carbohydrates because they are supposedly stored in fat. However, carbohydrates are an indispensable component of our diet. It is carbohydrates that give us energy and have a positive effect on our mood. Also, carbohydrates signal our body to satiety. Therefore, in no case should you exclude carbohydrates from the diet or greatly reduce their amount.

What we need to minimize in our diet is simple carbohydrates. Simple carbohydrates are quickly broken down in the body, leading to an increase in blood sugar, which then drops sharply and makes you feel hungry. You eat again, and the unused simple carbohydrates are converted to fat. With complex carbohydrates, the situation is completely different. Due to their structure, they take longer to be broken down by the body, do not cause insulin spikes and provide a feeling of fullness for a long time.

Therefore, in the framework of proper nutrition, you need to give preference to complex carbohydrates, and not simple ones:

Complex carbohydrates (carbohydrates with a low glycemic index) should form the basis of your menu. These are cereals, unpolished rice, pasta of durum wheat, whole grain or rye bread, vegetables, roots, legumes, fruits.

Simple carbohydrates (carbohydrates with a high glycemic index) should be minimized in your menu. Industrial sweets and white pastries, which are primarily classified as "harmful" simple carbohydrates, we excluded at the first step. But you also need to minimize products such as, for example, honey, dried fruits, white rice, pasta from non-hard wheat varieties, some types of sweet fruits.

See below for more information on carbohydrates.

STEP 7: CHANGE YOUR APPROACH TO COOKING

This step involves the implementation of two points:

1. Exclude products fried in oil from the menu. Everyone has probably heard about the dangers of fried food. First, fried foods in oil raise cholesterol and trigger the development of cardiovascular disease. Secondly, fried foods are higher in calories and fatty, therefore they are the cause of excess weight and diabetes.

Therefore, it is better not to fry the food, but to boil, stew or bake in the oven. If the first time boiled food seems tasteless and bland to you, then you can use more natural spices and seasonings. In addition, oven-baked foods are just as tasty as fried foods. Fry without oil in a non-stick skillet (for example, scrambled eggs) - you can.

2. Reduce heat treatment of plant products. In the process of cooking plant foods (in particular vegetables, fruits, cereals), the fiber of the product is destroyed, and it is it that is our good helper in the process of losing weight. What are the benefits of fiber? It lowers blood glucose levels, permanently satiates and helps in food processing. For example, raw carrots are a complex carbohydrate and a good source of fiber, while boiled carrots are a fast carbohydrate that raises blood sugar and makes you feel hungry.

Therefore, if possible, it is better to give preference to fresh vegetable product without heat treatment. But if you cannot do without cooking (for example, in the case of cereals, some vegetables and frozen foods), then at least do not overcook them and do not bring them to the state of "puree" in order to preserve fiber.

STEP 8: SMARTLY DISTRIBUTE PROTEINS, CARBOHYDRATES AND FATS THROUGHOUT THE DAY

More details about the menu will be described below. Now let's remember a few important rules that will help you correctly distribute food throughout the day so that it is beneficial for the body and effective in terms of weight loss .

We talked about carbohydrates in the previous paragraph. Proteins are meat, fish, dairy products, eggs, legumes. A little later, we will talk in more detail about proteins, carbohydrates and fats, what they are for and which foods contain these nutrients.

MENU RULES ON PP:

The most optimal breakfast option is complex carbohydrates (+ some protein). Therefore, start accustoming yourself to morning cereals.

For lunch, you also need complex carbohydrates + protein + some vegetables. In principle, a side dish with meat or fish and a vegetable salad (or stewed vegetables) would be the standard option.

The ideal dinner would be poultry or fish (eggs can be used) + vegetables (fresh or cooked).

A simple rule of thumb: from morning to evening, you need to reduce the amount of carbohydrates consumed and increase the amount of protein consumed. That is, at the beginning of the day, the body needs carbohydrates for energy, at the end of the day - proteins for the regenerative processes that take place in the body at night.

Better not to eat fast carbs and fruits after 4:00 pm (or in the afternoon if you have a non-standard schedule). An exception can be made for green apples.

You should have snacks between meals. There are no strict food limits here, but it is desirable that they include both proteins and carbohydrates. 

After dinner, you can have a snack an hour before bed, so as not to feel a sudden onset of hunger when you go to bed. The ideal option is kefir or cottage cheese. It is best not to eat foods high in fat or carbohydrates at night.

STEP 9: INCREASE PHYSICAL ACTIVITY

Many health problems arise from a sedentary lifestyle. Lack of physical activity causes a decrease in bone mass, muscle atrophy and weakness, a decrease in strength and endurance, and dysfunction of the spine and joints . People leading a sedentary lifestyle very often face problems such as osteochondrosis, osteoporosis, sciatica, hernia, scoliosis, as well as a number of cardiovascular diseases.

Therefore, regular exercise is one of the most important healthy habits. This will not necessarily be training in the gym or some other intense load, which has a number of restrictions, including with excess weight. This can be regular exercises, yoga, Pilates , dancing , sports games, cycling. The main thing is that this physical activity brings you pleasure. You can start exercising at home for at least 10-20 minutes a day.

If you have contraindications for physical education or you have a lot of excess weight (for example, you need to lose more than 30 kg), then start at least with a regular walk for 30-40 minutes a day. This can be walking in the morning before work or in the evening after. You can buy a fitness bracelet and track the number of steps taken. Start with 5,000 steps daily and add 1,000 steps every week . You will feel how physical activity gives energy, strength and vitality.

STEP 10: REMOVE STRESS AND LACK OF SLEEP

Sleep plays a huge role in the weight loss process. With a lack of sleep, the stress hormone cortisol is released, which slows down the burning of fat. Studies show that people who have high blood cortisol levels lose weight very slowly or not at all. Cortisol not only slows down the metabolism, but also provokes the accumulation of fatty tissue, especially in the abdomen.

High levels of cortisol in the blood are also influenced by heavy physical exertion, psychological stress, and the consumption of drinks containing caffeine. Accordingly, to reduce the level of cortisol, it is necessary, among other things, to reduce anxiety and anxiety. If there is no stress, then the production of the stress hormone cortisol also decreases, which means the process of losing weight will go faster.

If you still doubt whether it is worth changing your established habits and switching to proper nutrition , then we remind you what problems an unhealthy diet can lead to:

Diabetes

Cardiovascular diseases

Gastrointestinal problems

Weakened immunity and frequent colds

Hormonal imbalance and infertility

Diseases of the kidneys, liver and gallbladder

Dry loose skin and hair loss

The transition to proper nutrition for many seems to be not just a difficult step, but even unrealistic. However, if you act gradually, then step by step you can rebuild your diet, accustom your body to the correct eating habits and get rid of excess weight.

STAGE THREE: CHOOSING WHAT FOODS TO EAT

Many do not come to proper nutrition right away, having tried a lot of unhealthy diets or pills that promise a quick and reliable result. But we immediately warn you that there is no magic diet or nutritional supplement that would allow you to lose weight in the shortest possible time and consolidate the result for a long time. You need to accustom yourself to a balanced diet if you want to permanently lose excess weight and maintain health.

Therefore, let's figure out which foods should become the mainstay of your diet and how to properly compose a menu for the whole day. But first you need to understand the following concepts: proteins, complex fats and fast carbohydrates, as well as what foods are included in each group. We have already indirectly touched on these concepts above, now we will dwell in more detail.

So, if we are talking about nutrition, then there are two large groups of substances:

Macronutrients are nutrients that we need in large quantities (measured in grams) . They provide the body with energy. These are proteins, fats and carbohydrates.

Micronutrients are nutrients that we need in smaller quantities (measured in milligrams) . They play an important role in the processes of assimilation of food, the implementation of the processes of growth, renewal and development of the body. These are vitamins, minerals, biologically active substances.

First of all, let's talk about proteins, carbohydrates and fats.

PROTEINS ON PP

Protein products are the building blocks of our body. It is an irreplaceable component that is directly involved in the processes of cell repair and renewal. Muscles, internal organs, circulatory system, immune system, skin, hair, nails - our entire body works on proteins. In addition, proteins are involved in metabolic processes and regulate metabolism, therefore, the consumption of protein products is also extremely important for losing weight.

What happens when there is a lack of protein in the diet? Firstly, muscle mass is destroyed, as a result of which metabolism decreases and the process of losing weight slows down. Secondly, with a lack of protein, our skin, hair, nails suffer, which receive protein by the residual principle. Thirdly, the immune system is destroyed, which is why we get frequent colds.

WHERE TO GET PROTEIN ON THE RIGHT DIET:

Lean red meat and lean poultry

White fish (great for dinner)

Red fish (for weight loss no more than three times a week)

Eggs (no more than two yolks per day)

Dairy products: low-fat cottage cheese, white yogurt, milk, kefir, fermented baked milk

Cheese (for weight loss of fatty cheeses no more than 20-30 g per day)

Seafood (squid, shrimp)

Canned fish in its own juice (without oil)

Vegetable protein: mushrooms, lentils, peas, beans, chickpeas

It is better to minimize the consumption of fatty meat (pork, fatty beef, duck, goose), and if you want to lose weight, give up fatty meat altogether . It is also better to exclude processed meat from consumption, that is, that meat that has been salted, smoked or canned. But fatty fish must be consumed, because they are a source of beneficial unsaturated Omega-3 fatty acids.

If we talk about the required amount of protein, then on average you need to consume 1-1.5 g of protein per 1 kg of body weight. With intense training, 2-2.5 g of protein per 1 kg of body weight.

CARBOHYDRATES ON PP

Carbohydrates are the most important energy supplier for our body. This is why a carbohydrate breakfast is the perfect start to the day. In no case should you exclude carbohydrates from food! Carbohydrate-free diets lead to muscle breakdown, so effective weight loss due to fat mass without carbohydrates will not work. It is not for nothing that there is a popular expression among athletes: "Fat burns in the fire of carbohydrates."

What happens when there is a lack of carbohydrates in the diet?
 Firstly, you will feel tired and in a bad mood, which will negatively affect both your efficiency and your life in general. Secondly, you will feel hungry and a desire for refreshment, since it is carbohydrates that signal our body to satiety. Thirdly, with a shortage of carbohydrates, the body will use amino acids as fuel and destroy muscles, which ultimately slows down the process of losing weight. Decreased muscle mass = decreased body quality + slow metabolism.

WHERE TO GET CARBOHYDRATES FROM THE RIGHT DIET:

Cereals, i.e. porridge (buckwheat, oatmeal, pearl barley, barley, millet , etc.)

Unpolished rice

Durum wheat pasta (for weight loss no more than twice a week, only at lunchtime)

Whole grain or rye bread (for weight loss, no more than 1-2 slices per day in the morning)

Potatoes (for weight loss no more than twice a week, only for lunch)

Vegetables: tomatoes, cucumbers,  white cabbage , bell peppers, lettuce, broccoli , cauliflower, asparagus, green beans, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for weight loss no more than three times a week)

Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, persimmons - no more than 10% of the daily calorie intake in the morning, i.e. by about 150-200 kcal)

For weight loss, you need to cut back on fast carbohydrates, not complex ones. If complex carbohydrates provide long-term saturation, then simple carbohydrates are quickly absorbed into the bloodstream, and very soon you will feel hunger again. At the same time, despite the feeling of hunger, the eaten fast carbohydrates have not yet had time to be processed, and the body already requires the next meal. Unprocessed simple carbohydrates go straight to the building of fatty tissue.

Simple carbohydrates are foods with a high glycemic index. The glycemic index of a product is a relative measure of its effect on changes in blood sugar levels. More often than not, the sweeter and starchier the product, the higher its glycemic index. The method of preparation also matters: the smaller the pieces and the longer the cooking time, the higher the glycemic index.

Therefore, a number of generally harmless products such as honey, ripe bananas, grapes, dried fruits, dates, figs, persimmons, dark chocolate do not help us lose weight at all. They give fast energy, but do not saturate at all and cause hunger. Therefore, if you want to lose weight, then the amount of these products should not exceed 10% of the daily calorie intake (this is about 150-200 kcal per day).

Complex carbohydrates should make up 40-50% of the daily calories in your diet

FATS ON PP

Most people who lose weight are very wary of fats, although it is an essential element for the normal functioning of the body. Fats normalize the hormonal and nervous systems. With the help of fats, proteins and vitamins are assimilated and the absorption of useful minerals from the intestines is ensured. Also, fats are a source of energy, they saturate well. A person necessarily needs both vegetable and animal fats.

What happens when there is a lack of fat in the body? Firstly, it causes hormonal imbalance and threatens with diseases of the reproductive system (both in men and women). Secondly, a lack of fat in the body leads to a deterioration in the condition of the skin, its elasticity and firmness are lost, and wrinkles appear. Thirdly, with a lack of fats, there is a violation of cholesterol metabolism and problems with the absorption of useful microelements.

WHERE TO GET FATS ON THE RIGHT DIET:

Animal fats from milk (you should not purchase low-fat foods, 3-5% will be optimal)

Animal fats from meat and fish

Vegetable fats from nuts and seeds (no more than 10-15 g per day)

Vegetable fats from oils, including you can try different types of oils - olive, corn, sesame, pumpkin, soybean, pine nut oil, walnut oil, grape seed oil (about 1 tablespoon daily)

With regard to animal fats from dairy products, it is not recommended to purchase low-fat products. If you are losing weight, choose foods of 3-5% fat, this is optimal for the body to get all the nutrients from dairy products. It is better to exclude butter and margarine during weight loss. 

The minimum daily fat intake is 0.5 g per 1 kg of body weight.

MICRONUTRIENTS:

Micronutrients are no less important components for our body than proteins, carbohydrates and fats. Lack of vitamins, minerals and biologically active substances leads not only to metabolic disorders (which prevents weight loss), but also to the development of serious diseases. For example, when there is a lack of calcium, bone density decreases, which causes osteoporosis and a high risk of limb fractures. Iron deficiency can lead to anemia, which is characterized by headaches, fatigue, irritability, muscle weakness, and brittle hair and nails.

That is why your menu on the right diet should consist of natural nutritious products that contain all the micronutrients necessary for our body. Below is a table of vitamins and minerals with their beneficial properties and a description of the foods that contain them