What to eat to lose weight? Author of a unique methodology on proper nutrition
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- Diets are not salvation, throw them away! - recommends the DIRECTOR of the weight loss studio, nutritionist Svetlana Kashitskaya. - There are no lists of “good” and “bad” products - they are arbitrary. it is important to understand why one may be part of your diet and another not. You need to know what happens to your body every time you eat something. With this approach, you will have a chance to lose weight. For a long time. Of course, you definitely need to reduce your daily calorie intake. For men, the norm is about 2500-2800 calories, for women - 2200-2400.
The golden rule of losing weight: everything that is “eaten” must be turned into energy - burned in the gym, in the garden, while walking, at evening yoga. Otherwise, the extra calories will go into the folds on the sides. Therefore, it is important not only to reduce the contents of your plate or revise the menu towards less calorie, but also to increase daily physical activity. To begin with, avoid traveling by transport when returning home from work. Walk at least a couple of stops.
Svetlana Kashitskaya is against completely giving up sweets if it is very difficult for a person. The nutritionist assures that a couple of sweets or a little honey once a week will not harm weight loss.
- The body needs carbohydrates, but not simple ones - with a high glycemic index (GI), but complex ones - with a low one, which gradually fill the blood with glucose. During this time, the body has the opportunity to convert calories into energy and use it all up - not allowing it to be deposited on the waist. Among the cereals, pearl barley and buckwheat are useful, among vegetables - cabbage, including cauliflower, onions, tomatoes , cucumbers, spinach - everything that grows above the ground. The preferred fruits and berries are: cherries, plums, sweet cherries , grapefruit, pears, oranges, figs. From legumes and nuts, I recommend choosing chickpeas, sesame seeds, beans, lentils, and almonds. Mushrooms are also usefulshrimp , mussels. If you like sweets, switch to sugar-free marmalade.
Coffee with the calories of a steak
If your favorite vegetables are not on the list of foods with a complex GI, don’t worry: you don’t have to give them up completely.
- All vegetables are healthy, but to varying degrees. It often depends on the form in which you consume them. For example, raw beets have a low glycemic index, while boiled ones have a high glycemic index. There is the same difference between raw and cooked carrots. So, think about how to include the same beets or raw carrots in your menu. They are great, for example, for salads,” notes Svetlana Kashitskaya.
Spaghetti and other types of durum wheat pasta can also be left in the diet. But with one condition - they should not be a frequent guest on your table. It is important to follow the rule: cook the pasta exactly for the time indicated on the package so that it is al dente. After all, the more processed a product is, the more glucose it releases, thereby increasing its GI. The nutritionist
does not recommend giving up coffee indiscriminately if you feel like you can’t live without it. - If it is black and without SUGAR, then there is no threat to weight loss. But coffee with MILK, like tea with sugar and lemonade, often contain a lot of calories. For example, a latte with whipped cream, chocolate chips and syrup will cost even 500 calories. This is about the same as a steak with a side dish, notes Svetlana Kashitskaya. - Soda, which contains a lot of simple carbohydrates, which first give strength and energy, and then their sharp decline, is completely harmful. This drink can contain up to 10 tablespoons of sugar! In terms of the degree of harmfulness, only ALCOHOL can compete with soda . It is not only very high in calories, but also often provokes overeating and also slows down metabolic processes. All this in turn leads to weight gain. About the MEAT diet Many people believe that if you give up FLOUR and sweets in favor of beef, turkey and chicken, weight loss is guaranteed. Is it so? - In reasonable quantities, red meat is a healthy product. But I would advise not to go heavy on beef steaks. Maintain moderation: a portion of red meat should be the size of your palm, no more, because it takes a lot of energy for the body to digest protein. This dish should appear on the menu no more than three times a week. If you eat large portions of meat every day, you will not become more energetic - quite the opposite. And it is unlikely that such a “diet” will allow you to lose noticeable weight, says the nutritionist. - Although chicken and turkey should still be included in the diet for those who want to become slim.
Svetlana Kashitskaya advises giving up fast food and semi-finished products, which are often chosen due to lack of time for shopping and cooking:
- Such food is based on a large amount of fast carbohydrates that do not contain anything useful. They are instantly absorbed by the body and again cause appetite. In addition, processed foods and fast foods contain trans fats, and our body does not have enzymes that can break them down. In addition, removing trans fats from the body requires a large amount of energy.
Living on bread and water
Svetlana Kashitskaya warns adherents of radical measures who actually switch to bread and water in order to lose weight: there is nothing good in this.
- Catastrophic malnutrition is no less a problem than gluttony. Hunger is a signal for the body to stock up. That is why, even if you give up fatty foods, sweets, potatoes, fruits and start working out with all your might, your weight may remain stagnant. Why? The body has turned on protection against stress. He thinks: is it worth giving away fat under test conditions? And he decides: under no circumstances, because now the main thing is to survive. In addition, with this diet, muscle and immune cells are the first to suffer. The body stores energy-intensive fats in reserve. The result of fasting is the following: you do not lose weight, but depression, apathy, colds and long recovery from illnesses are guaranteed. To prevent the body from triggering a stress reaction, you need to lose weight smoothly, explains the nutritionist.
Vampire products
For those who eat little, but still do not get slimmer, Svetlana Kashitskaya recommends that they be examined by a doctor:
- Out of a dozen of those who come to our center with such a problem, several people, as a rule, have endocrine system disorders. If you train competently, normalize your diet , but there is no result - donate blood for thyroid hormones and others related to the “female panel”. Only when they are normal can you start losing weight and training.
It is also important to make sure that the person does not have insulin resistance. High levels of insulin provoke inadequate weight gain, even with diet and exercise.
- It is necessary to donate blood for insulin and fasting glucose. Based on the results of the examination, nutrition will be recommended aimed at normalizing insulin levels, and, if necessary, treatment . That is, in the case of confirmed hormonal imbalance, it is necessary to equalize the indicators. And only after that start training and losing weight,” notes the nutritionist.
The expert emphasizes: everyone can have individual intolerances to certain foods. To calculate them, Svetlana Kashitskaya advises keeping a food diary:
- Record how your HEALTH changes after eating different foods. For example, after some, drowsiness, heaviness in the stomach or bloating, and heartburn appear. Having excluded them from your diet, monitor your condition. This makes it easy to spot vampire products. Refusal of them will allow you to increase your energy potential, become healthier and happier!
Svetlana Kashitskaya recommends that when losing weight, focus not on weight, but on waist size - this is more informative. A woman's waist circumference should not exceed 80 cm, a man's - 94.
| Tamara MARKINA, newspaper "7 days". Photos from open Internet sources
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