It's not about eating right for weight loss, strict restrictions, fasting, and refusing your favorite foods. First of all, this is self-care, food selectivity and what makes you feel great and improves your quality of life.
The all-or-nothing principle does not work in this situation. There is no need to change everything in one day and at the same time - this often leads to breakdowns and, as a result, overeating. It is best to make small changes in the stages. This will help you achieve more results in the long run. As your small changes become a habit, add healthier rules.
The most important thing to remember is that striving for health is a lifelong journey. You should enjoy it, not stress.
Why You Should Eat Healthy Foods
In addition to helping you maintain a healthy body weight, there are other important benefits of eating a healthy diet that includes fruits, vegetables, whole grains, dairy products, and protein.
Malnutrition is the most common cause of immunodeficiency worldwide. Scientists associate the occurrence of many chronic diseases with improper diet. For example, 38. 5 thousand men and 67 thousand women took part in one of the studies. Over 8-12 years of observations found that junk food contributes to the breakdown of biomarkers and can also cause heart disease, hypertension (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 infections, and the remaining percentages to other factors such as radiation, stress, physical inadequacy. . activity, environmental pollution and so on.
Malnutrition affects not only physical but also mental health. According to the Mental Health Foundation, two-thirds of those 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 overall health is too important to ignore.
How long does it take for eating habits to form?
Everyone is looking for a quick solution to lose weight these days, and it takes time to change the habits that encourage this and that are long lasting. This has been confirmed by recent studies.
For a long time it was believed that 21-28 days are enough for a stable habit to emerge. This statement is primarily related to the activities of a doctor named Maxwell Maltz. He was a plastic surgeon in the 1950s and realized that it took his patients at least 21 days to learn to look comfortably in the mirror after surgery. Additionally, he noticed that people who had a amputated leg or arm spent the same amount of time losing the phantom limb feeling.
As a result, he developed this idea in his book Psychocybernetics published in 1960. Later, the idea was adopted 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 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 analytics group set out to find out how long it actually takes to build a habit.
The study involved 96 people. Each chose a new habit for 12 weeks and reported whether or not they followed it each day.
Some people have adopted simple rules such as "drinking a bottle of water at lunchtime. "Others chose tougher 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 transition from a new behavior to automatic actualization.
On average it took more than 2 months, or rather 66 days. However, the time required to form a new habit can vary greatly depending on the behavior, person and circumstances. Overall, the study people took 18 to 254 days.
How to start eating right and what habits can help in the weight loss process?
1. Be in a calorie deficit
The main idea is as old as the world -you should 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.
Additionally, 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), it is preferable to reduce the consumption of unsaturated fats (fish, avocados, nuts, etc. ) and saturated fats (fatty meats, butter, palm, coconut oil, etc. ), baked, smoked, fried foods, ready-madein foods, pies, chips, crackers, etc. as well as the industrial trans fats found.
Fat should not be more than 30% of the total food consumed during the weight loss diet, less than 10% of it should be saturated and no more than 1% trans fat.
It is not necessary to completely give up fat in the diet. They are necessary to supply the body with polyunsaturated fatty acids, namely linoleic and alpha-linolenic acids. They are not produced by the body and are mostly found in vegetable oils and fish.
3. Eat enough protein
Protein is the most important building block of the body and should meet about 40% of the total energy needs.
When you're trying to lose weight, a protein-rich diet can affect the hunger hormone ghrelin, making you feel full for a long time. Protein also prevents muscle loss during dieting. The more muscle mass, the more energy is consumed and the higher the calorie requirement.
Animal protein has higher biological value than plant proteins. However, they 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, carbohydrates in the diet should be about 30%. Usually they are divided into simple and complex. The latter takes more time to process and produces less insulin, which helps you feel full and avoid overeating.
Simple carbohydrate foods include candies, white flour baked goods, jams, sodas, juices, and more. For simple carbohydrates, it is better to choose the first half of the day after sleep when blood sugar levels are low, 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 fill the body and support digestion.
You can use it as a guideHarvard Healthy Eating Pyramid. . .
5. If you can't but you really want to
As you know, "forbidden fruit is sweet. " The more you prohibit yourself from doing something, the more you want it. The guilt that overcomes if you succumb to the temptation, some people let go of what they started.
Therefore, the first step may not be a complete rejection of the harmful product, but a reduction in portion sizes and a reduction in the frequency of consumption. Over time, you will start to have less cravings for these foods.
6. Avoid drinks that make you fat.
Avoid carbonated drinks and fruit juices.According to a study, the nutritional value of these beverages is not at all low 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 mostly water consume an average of 200 calories less per day than those who drink other beverages.
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 quit 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 bigger: horizontal or vertical?
In fact, both lines are the same length, but our brains tend to exaggerate vertical lines. In other words, if we transfer this information to the subject at hand, taller glasses and mugs appear to us larger and wider than round and wide ones.
That way, you can drink 20% less than a tall, thin glass than a small, wide glass.
7. Eliminate alcohol
It is recommended that alcohol be avoided while adopting a proper diet. Why is this necessary?
- By acting on neurons, alcohol triggers an increase in appetite and also increases the likelihood of deterioration, unhealthy food choices, and overeating.
- It adversely affects digestion, changes gastric acid secretion and motility, leading to metabolic disorders.
- Alcohol causes water to linger in the body, so in the morning many people find swelling and excess weight in the scales.
- Drinking alcohol can impair the body's ability to recover from exercise, thus reducing its ability to burn excess calories through exercise.
- Alcohol consumption leads to shorter and lower quality sleep, which significantly affects hunger and forces people to switch from carbohydrate to fat. According to research, every 30-minute sleep deficit equals 83 additional calories throughout the day.
However, it should be clarified that moderate doses of low-alcohol drinks do not cause significant harm 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 fruit and vegetables
Fruits and vegetables provide the body with fiber, minerals, vitamins and phytochemicals. They serve 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 a day (one serving is about 150 g). It's worth considering that excessive consumption of fruit is not recommended, as they contain a lot of fructose, unlike low-calorie and nutritious vegetables.
9. Beware of food intake rate
The speed you eat affects serving size and your likelihood of gaining weight. Our brains and intestines are in constant communication, so if your brain is distracted while eating, you may not get a signal that you are hungry or full.
Keep in mind that it takes an average of 20 minutes to get this information, so a slower meal can prevent overeating.
Additionally, slow eating is associated with more extensive chewing, which contributes to weight maintenance. Studies comparing different eating speeds show that those who eat fast are 115% more 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, deep-frying are popular methods for preparing meat and fish. However, using such methods, several potentially toxic compounds (polycyclic and heterocyclic) are produced in food that are associated with various chronic diseases, including cancer and heart disease.
Healthier methods include cooking, rice, steaming, etc. Is found. They do not contribute to the formation of these harmful compounds and thus make your food healthier.
11. Eat from small plates
It has been shown that pot size can affect how much you eat. On large plates, people put on average 30% more portions than standard plates.
The same amount of food in a large and small plate is perceived differently by the brain, this is called the Delbeuf illusion.
I agree, the left part seems to be pretty small. We bet you'll want a supplement. At the same time, the part that is full to the brim is perceived more in the plate on the right, and accordingly, there is a feeling that it will be more satisfying.
12. Reduce seasonings and flavor enhancers
Salt, seasonings, shop sauces and ketchups should be consumed to a minimum. Many contain sugar, colorants, preservatives, flavor enhancers and stabilizers. It has negative effects on the functioning of the gastrointestinal system.
WHO recommends consuming no more than 5 grams of iodized salt (about 1 teaspoon) per day. WHO Member States set a target to reduce global consumption by 30% by 2025; This will 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 buy food to satisfy our hunger. Many turn to food to relieve stress or to deal with unpleasant feelings such as anxiety, sadness, loneliness, or boredom. But learning healthier ways to deal with them can help you regain control. Serotonin levels play an important 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 inner workings of the digestive tract help not only digest food, but also manage emotionality. status.
14. Choose healthy snacks
Snacking is one of the main factors in maintaining a healthy diet and nutrition. Snacks can be an integral part of your weight loss if you choose healthy foods high in protein and nutrients. Some may even help you stay full throughout the day and limit your cravings for unhealthy foods.
Dried fruits, nuts, vegetable sticks with hummus, natural yoghurt, fruits, etc. Avoid cookies and desserts, sandwiches and glazed cheeses instead.
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 found throughout the environment - fruits, vegetables, meat, eggs, dairy products, cereals, etc. Mostly 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 deficiencies of all additives, sugar and fiber, can adversely affect the gut microbiota and the various bacteria lining its walls. As a result, the risk of chronic disease increases and a fertile ground for overeating is created.
In one study, processed food consumption was associated with an increase in cardiovascular disease, in another, an increased risk of dying from any cause.
In addition, special attention should be paid to the labels on the products indicating the storage conditions and composition. Note that the contents are listed in descending order from highest to lowest. Less is 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).
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, one with white-noise headphones and the other eating crispy food without it. As a result, participants who were bothered by white noise heard the sound of food less, causing them to eat more than those who heard the crunch.
Another interesting experiment, the result of which was published in 2016, claims that browsing social networks where you follow culinary publics or various grocery stores can cause so-called "visual hunger". So even if you don't physically need food, the body sends a signal to the brain using 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 eat, think about what healthy, new and tasty things you can add to your meals to diversify your diet. Do not try to change everything at once, do not try to adopt new healthy habits slowly 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.