Guide to healthy eating for beginners

You already know what the real health food. This is something that grew on a tree or in the ground, floating in the sea or river, ran on the grass. Meat, fish, vegetables, fruit, nuts, cereals, eggs - all examples of real food.

And you also know that such bad food. This is what you give out of the window in the vehicle that falls out of the vending machine is delivered to you as a finished product in a box or bag. If the composition of the food along the length is comparable to the "Game of Thrones" and before you get to the table, the product passes through 14 stages of preparation, it is certainly disgusting, that should not be eaten.

Do not give up everything at once

Few people can immediately give up your favorite foods and switch completely to a healthy diet. By doing this, people will become irritable and moody, will suffer greatly and quickly abandon the idea to eat right.

Maybe you are among the people for whom nothing is to abandon any treats, but if it is not, especially you start a diet, determine for themselves the right balance of speed of results and the level of suffering process.

Like a computer game, first you need to choose the level of difficulty. Complicated If you choose, you will have is not easy, but you're much more quickly bleed the skill and will achieve results. Perhaps you prefer a light, because they do not want so nervous during the passage, and going to get pleasure from the game.

The main thing - do not overestimate yourself. Even very slow steps to success are 100% better than a quick defeat.

Set a goal

If you want to eat healthy without having a clear idea, what does it do, every day without your favorite food is a real torture.

Identify the goal for yourself and keep it in your head. You hold yourself from harmful food not because you love to suffer, and to live a better life, better and perhaps set a good example for your children.

Remember that you always have a choice. Companies supplying junk food, try to make it as attractive. Enough to give them your money buying something that is slowly killing you.

You are not a slave to their taste buds.

Do not look for instant gratification from slices of pizza, bag of chips or a chocolate donut. Instead, aim for a long life, full of joy and health.

count calories

To begin with, remember the simple equation. One kilogram of fat in the human body corresponds to 7716 kilocalories. This means that if you're going to drop a kilogram of fat per week, you need to create a deficit of 1102 calories per day (7716 calories divided by 7 days, get 1 102 kcal).

To create this deficit, you must first learn the calorie content of your diet. Track calorie of any food that are consumed, including the occasional snack. When you know how many calories you consume in a day, define its purpose in accordance with the formula.

For example, if you want to lose weight by 5 kg to leave, for example, for two months, then 7716 kcal should be multiplied by 5 kg, and divided by 60 days. Get 643 calories - that is how much you need to be undernourished each day.

But even if you want to lose weight very quickly, it is not necessary to reduce the caloric intake dramatically: you will constantly feel hunger. It is better to gradually reduce the daily rate of a few hundred calories every week.

However, health is not only important to track calorie, but also take into account the quality of the food.

Consider the quality of the food

2000 kcal derived from being eaten box of cookies, will not bring you the same benefits as 2000 kcal of meat, vegetables or fruit.

Let's look at what nutrients needed for your body and create a basic healthy diet.

proteins

Protein is necessary for the body to build cells (including muscle), maintain elasticity of tissues, production of hormones and enzymes.

Protein - an essential component of a healthy diet, and it must be present in every meal. Aim to consume 2 grams of protein per kilogram of body weight.

The maximum amount of protein a day - 200 g helpful protein sources include chicken breast, eggs, beef, fish, nuts, beans, and most dairy products.

If you love fish, pay attention to the tuna. This is true champion protein content: 25-30 g protein per 100 g of product (ahead of chicken breast).

fats

These nutrients are essential for our body, but it is important to distinguish between healthy fats from the bad.

Fats can be saturated - unhealthy - as well as polyunsaturated and monounsaturated - useful and necessary.

Saturated fatty acids found in butter and margarine, fatty meats, palm and coconut milk, entering into the body to form compounds of the spherical body, which narrow lumens arteries. This increases the risk of cardiovascular disease.

Unsaturated fatty acids contained in an avocado, almond, vegetable oils, walnuts, fish (Salmon, herring, mackerel) and fish oil, not unite and pass freely when released into the blood through artery.

Unsaturated fatty acids support immunity, improve brain and skin, prevent the formation of thrombi.

Adding unsaturated fats in your diet, remember that they are not involved in the formation of subcutaneous fat. The blame for this refined and processed (empty) carbohydrates.

carbohydrates

In the body, carbohydrates are converted into glucose (sugar), which is then used in the production of energy for all body functions. Sources of carbohydrates, healthy are the fruits and vegetables.

However, there are bad carbohydrates - processed and refined, which is better excluded from the diet. They are found in sweets and cakes, jams, sugary soft drinks and alcohol.

To quickly determine which carbohydrates are beneficial and which are harmful, using indicators such as the glycemic index and glycemic load.

Not all carbohydrates are digested by the body equally. The glycemic index (GI) indicates the difference by distributing carbohydrates according to their effect on blood sugar levels.

Consuming carbohydrates with a low GI, that is, those that cause minor fluctuations in blood sugar and a small increase the level of insulin, you reduce the risk of cardiovascular disease and diabetes, and reduces weight.

GOP has values ​​from 1 to 100, where 100 - the quick and strong impact on the level of product in the blood sugar, and 1 - the slow increase in the level of sugar.

If you eat foods with a low GI, nutrients enter the bloodstream slowly and, therefore, will be longer to provide the body with energy. In response to them, your body will produce less insulin, and you'll feel less hungry. here here You can quickly find the glycemic index of foods.

However, it will not help to calculate the correct portion size. For example, watermelon GOP about 73, while the milk chocolate - 70. This means that you can eat more chocolate than a watermelon? Not. Because the GOP is calculated on 50 g of carbohydrate in each product and the amount of carbohydrate in watermelon and chocolates varies greatly.

In milk chocolate contains 60 g of carbohydrates per 100 g, and watermelon - only 8 g per 100 g of product. It turns out that 83 g of chocolate will cause about the same increase in blood sugar levels as 625 g watermelon.

The better to calculate the serving size, use another option - the glycemic load (GN) products.

Follow sized portions

To calculate the GN, the right amount of carbohydrates per 100 g of the product divided by 100 and multiplied by the glycemic index of the product. For example, GBV watermelon will be 8: 100 × 75 = 6.

Processed foods, refined carbohydrates and sugar have a high glycemic load, while fruits and vegetables tend to have a low load.

Try to consume foods with low GBV during the day, and with a high - right before exercise: carbohydrates immediately burn up. It is also possible to use products with a high GN immediately after exercise, combined with the protein. In this case, carbohydrates are used to build muscle, rather than settle in the form of fat.

Thus, using counting calories and determining the glycemic load of foods you can make healthy diet. But if it's too hard and long for you, you can try an easier way to eat right - paleodietu.

Try paleodietu

Paleodieta suggests that you eat only what was available to our forefathers: meat, poultry, fish, eggs, vegetables, fruits, nuts, seeds and vegetable oils. The rest is prohibited.

No counting calories or receive food on schedule. Just eat what you can, as and when you want.

Such a diet is difficult to observe, if you often eat in restaurants and snack at a fast food networks or travel a lot. However, its compliance, especially when combined with weight training, will provide you with the rapid progress and significantly improve health.

If you need to lose many kilos in a short time or much lower body fat percentage, Paleodieta - your option. The main thing that you have got to give up all variety of bakery, dairy and confectionery.

Decide for yourself whether you are such a suitable diet. If you get to consume enough protein from meat and fish, the diet will be effective and useful. However, if you do not have time to cook meat and buy a variety of foods, the body can not tell you very much.

Find the diet that's right for you

If you want to be healthy and return to a normal weight, choose counting GI: Avoid food that causes a sharp jump in blood sugar.

If you aspire to the divine figure, try paleodietu. But note that to achieve the results you should be suitable genetics, serious security program training, patience and an iron will to say a firm "no" to all the products that do not fit into this diet.

In addition, you can make your diet and how you want to change the existing ones. For example, six days you can observe strict paleodietu, and output to arrange a cheating - have any goodies. Someone needs a strict diet without cheating, because he can at any moment to break, others are quite comfortable feel, at times breaking the strict rules. Choose what's right for you.

And do not forget that during the diet life goes on. You change your diet to live better. Not sometime in the future, when will lose weight, but right now. Enjoy the feeling of lightness, knowing that you are improving your health and figure, and do not blame yourself if you hang on.

Why not start right now? Discard junk food, remove the candy from the table, select a diet and try to stick to it.

Start with small changes now. It may take some time before you find a method of healthy eating. The main thing - do not give up and look for something that works.