One of the 10 principles of healthy eating is eating only when you are starving. It sounds trite, but the method is advantageous. So why do we do otherwise? There are several reasons for this. First of all, we just got used to eating a lot (and at the same time it is not enough to move). And rarely think about the fact that the portions are sometimes three to four times more than we need. But since they give so much, we eat so much. (1, 2, 3)
Secondly, many of us can be diagnosed as an “emotional eater.” We are “stuck” stress, boredom, anxiety, cancellation of a date, a conversation with the head, repair. Third, women who are obsessed with losing weight often perceive hunger as a positive phenomenon: they say, I want to eat, but I, such a smart girl, do not eat, and at that time my fat burns. Sorry, no you are not smart. Because it is quite probable that by refusing to eat all day, in the evening you will be (brutally starved) to fulfill and overfulfill the entire daily norm with interest. (1, 2, 3)
Also, if you continuously suppress appetite, then the body gets used to the lack of calories and takes siege – slows down the metabolism. So any meal will cost you twice as much. First, you lose the “sense of reality” at the table (you stop feeling the fullness of the stomach, eat automatically, as if you are chewing gum, and then overeat with a guarantee). Secondly, even small portions turn into fat deposits, since the “utilization” of food calories goes from bad to worse. (1, 2, 3)
However, the most critical reason for overeating, fitness experts consider devil-may-care attitude toward food. Meal in our days is a minor matter, of little significance. Food is subject to work. The main thing is to get a normal job, but how and where I will eat is the tenth problem. (1, 2, 3)
Today at work you have to worry a lot, but nervous work destroys appetite. Either you are always busy and skip meals, and then, when you are starved, you pounce on it in the evenings, or you continuously chew something at your desk, drink tea, coffee endlessly, rustle with candy wrappers, etc. (1, 2, 3)
Let’s start to take the process of your power under mental control. This means that whenever your hand reaches out to food, you take a pause and biasedly assess the internal state on a special scale. As a result, you can make a really responsible decision about how much and what to eat, and whether it is worth it at all.
10 principles of healthy eating – Hunger Rating Scale.
0 – I’m just dying of hunger, in the eyes of the circles, weakened legs, is about to happen a hungry faint.
1 – I have a healthy appetite.
2 – I would eat something light, but I do not want to eat.
3 – It seems that the time has come for lunch, but I do not want at all.
4 – I don’t want to eat at all.
If you made a responsible decision to eat, once again remind yourself that the rush to eat is your enemy. 20 minutes after the start of the meal, the appetite recedes, no matter how full the stomach, at least by a third. So, the slower you eat, the less you eat.
10 principles of healthy eating – 4 types of food.
Food is the “fuel” of our body. And this theory is true in eliminating excess weight. Everything that you have eaten should burn, as in a fire chamber, and differently, the swallowed up calories will turn into fat. If we compare our bodies with fire, then similar analogies are appropriate with food. (1, 2, 3)
“Paper” Such food will burn quickly and easily – like paper. This category includes vegetables and fruits (except avocado!). In fitness, such food is not seriously perceived, because for full physical exertion there is no benefit from it. But this is a good “raw material” for those who want to lose weight. Extra calories with this diet do not happen.
“Fork” Lit not as fast as paper, but still smartly. Such foods are usually rich in protein, they are medium or low in carbohydrates, very little fat. These are skinless poultry, shellfish, crustaceans, low-fat fish (for example, flounder or white salmon). In addition, legumes (beans, peas, lentils, soybeans) can be assigned to this category – they are rich in protein and fiber, and there is little fat in them.
“Firewood” It is such a meal, consisting of starchy carbohydrates, athletes refuel before the competition. We can say that this “heavy artillery” food “firewood” is contraindicated for anyone who is going to sleep or watch TV for an hour or two. This category includes bread, all kinds of cereals, rice, all pasta. (1, 2, 3)
“Raw firewood” for those who have not been in the forest: throwing a raw log into the fire, you risk burning the process, or even stop. This group includes foods high in fat. These are animal fats, whole milk, ice cream, cheese, nuts, and seeds. Well, that is the most delicious, unfortunately. So, a healthy diet should consist of this: some wood (one or two logs), some firewood and a lot of paper. And no raw wood.
10 principles of healthy eating – Reduce calories.
Do not be deceived by the labels “dietary,” “low-fat,” etc. It is well known that fatty food seems tastier to us. By reducing the fat content in the product, manufacturers are trying to improve its taste by adding extra sugar, glycerin, etc. Your motto should be: “Only natural, nothing artificial.” That is fruits from the market, vegetables, whole grain bread, cereals, fresh lean meat, live fish.
To lose weight, you need to consume no more than 20-25 grams of fat per day. This is the foundation of your diet program. The secret is that fats are very energy-intensive, they have a lot of calories. If you thoroughly refuel with fats, the body will find calories from carbohydrates (vegetables, cereals, potatoes) extra, turn into fat and send you under the skin. Moreover, without hesitation, he will send there and excess fats.
Also, remember that you “burn through” fat exercise. Well, what’s the point if you regularly make up for what you spend? It is recommended not to use butter (even vegetable) in the cooking process, to give the neighbors reserves of mayonnaise, margarine, and animal fats, and to discard nuts, seeds, and avocado in general.
10 principles of healthy eating – Drink less.
It’s about alcohol, and choose something light, like a light beer or wine. But with cocktails, we are not on the way, because they are high in calories. In any case, women are not recommended to drink more than one serving of alcohol per day. (1, 2, 3)
If you are accustomed to dairy products, in any case, do not refuse them. Otherwise, a sharp change will cause problems with digestion. Go to all dairy with low fat or even skimmed. Getting used to skim milk is not at all problematic. It will be harder with cheeses. If you are not able to force yourself to love low-fat cheese, then, in any case, stop at low-fat varieties.
If the thought of eating haunts you, for example, the same cheese or, say, cookies, allow yourself to eat a small piece – and do it with pleasure. Sometimes it is more correct to give oneself pleasure than to ignore one’s desires. It is better to sin slightly than later, without restraint, to pounce on the desired product and devour it to the last crumb. Allow yourself a small portion of your favorite delicacy, savoring every bite. In order not to overeat inadvertently, determine in advance precisely the permitted portion of the prohibited product.
10 principles of healthy eating – How much you need to eat depends on your lifestyle.
If you run all day, clean, wash, go shopping or go on business, and even train, fasting will not turn out good. You will feel weak, nervous, annoyed over trifles. Guaranteed weight loss begins when the difference between the eaten and the daily energy consumption of 300 calories (the same with obesity, it is enough to have 300 calories in the black to start gaining weight), just as much as one meal weighs. (1, 2, 3)
However, one of the 10 principles of healthy eating is not recommended skipping lunch, breakfast or dinner. With this “strategy” between meals, there is too much break. There are bouts of weakness, a sharp drop in blood pressure. It is better to eat regularly, but little by little. By the way, for 300 extra calories, you would have to take the rap for 55 minutes. The only strict recommendation that can be given is this: never go on a diet of fewer than 1200 calories!
Give your body time to get used to the changes – it takes time. According to nutritionists, it takes 4 to 6 weeks for the organism to “master” a new diet. And only then a healthy diet begins to pay dividends. However, here the process is not immediately. The effect grows and reaches its maximum in six months. So, if it seems to you that there is no sense in a new power philosophy, do not freak out or lose heart. Healthy food will definitely work. You just need a little patience and always follow 10 principles of healthy eating.