How to switch to proper nutrition: key principles

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Excess weight is a problem that almost every person faces in the era of physical inactivity and the Internet. Of course, there are many ways and techniques for weight loss, but not all of them can have a long-lasting effect.

Excess weight is a problem that almost every person faces in the era of physical inactivity and the Internet. Of course, there are many ways and techniques for weight loss, but not all of them can have a long-lasting effect. Most often, after some kind of diet or taking diet pills, a person, returning to the normal rhythm of life, regains the previous kilograms. At the same time, weight gain occurs quickly and for some reason the hated fat becomes much larger. This is all due to an unbalanced diet and typical mistakes that people make when deciding to lose weight at any cost.

Soup

First course

Soup is an important element of nutrition; if possible, be sure to include it in your diet. Use the following vegetable base:

• medium-sized tomato;
• 1/4 sweet bell pepper;
• a little chili pepper and a stalk of celery;
• 1/4 onion;
• parsley and dill;
• asparagus stalk;
• several pods of beans;
• leek.

In order not to repeat this set of products, we will further indicate it simply as a vegetable base. You can cook any soups on it.

Mushroom soup

Photo: Shutterstock.com

For 5 servings:

• Vegetable base
• Porcini mushrooms (can be replaced with frozen ones) 500 g
• Balsamic vinegar to taste
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste

How to cook:

1. Cover the vegetable base and porcini mushrooms with water. Let it cook over medium heat.

2. After boiling, cook the soup for 20 minutes, adding seasonings if desired.

Broccoli soup

Photo: Shutterstock.com

For 4 servings:

• Vegetable base
• Broccoli 4 florets
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste
• How to cook:

1. Boil the vegetable mixture and broccoli for 20 minutes after boiling.

2. Add seasonings, cool and blend in a blender to form a puree soup.

Seafood soup

Photo: Shutterstock.com

For 4 servings:

• Vegetable base
• Shrimp 5 pcs.
• Squid 2 rings
• Scallops 3 pcs.
• Olives 5 pcs.
• Soy sauce to taste
• Balsamic vinegar to taste
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste

How to cook:

1. After boiling, cook the vegetable base over low heat for 20 minutes.

2. Then add shrimp, squid rings, scallops and olives. Once it boils, cook for another 2 minutes.

3. You can add soy sauce and balsamic vinegar, Provençal herbs, curry, and black pepper to the finished dish to taste. 4. Add olive oil directly to the plate. Stir.

What is PP

There is no single concept of what proper nutrition is. People with different philosophies consider only their own system to be flawless:

• By this term, raw foodists understand the consumption of foods that are not subject to heat treatment;
• It is not customary for Ayurveda adherents to prepare food for future use and the diet is compiled depending on the type (dosha) of a person;
• Shelton's adherents do not mix proteins with carbohydrates;
• and vegans completely avoid food of animal origin.

In the traditional sense, proper nutrition involves a diet that can provide a person with all the necessary nutrients, minerals, vitamins, as well as maintain health and prevent the onset of diseases.

On a note! According to most qualified nutritionists and nutritionists, the ideal model is the Mediterranean system, which annually ranks among the top five best diets in the world.

It is important to eat natural food

The basis of proper nutrition is natural products. They give us energy for life, nutrients for the normal functioning of all organs, and do not clog the body with various preservatives.

The basis of proper nutrition is natural products

By giving up artificial products, a person gets rid of not only excess weight, but also health problems. The condition of the skin and hair improves, and more energy appears.

Advantages of PP

There are many reasons why you should switch to a new healthy diet, but it is worth paying attention to the following arguments.

Safe weight loss and weight control.

The desire to be thin and slender is not always dictated by the desire to meet glossy standards, although this is often the main motivating factor. Excess weight is the culprit of numerous diseases, psychological discomfort, and lack of self-confidence.

On a note! WHO statistics are disappointing - 60% of Russian women and 57% of men are overweight, and 20% of the population suffers from obesity. This means that every second person is the owner of extra pounds.

Wanting to quickly say goodbye to fat ballast, women torture themselves with half-starvation diets. The results from such methods are short-term, and the effect is comparable to a yo-yo. The lost weight quickly returns, and even in the company of friends - a couple of extra kg. By following the PPP, all this can be avoided. In addition, once you become an adherent of a healthy diet and normalize your weight, you will no longer have to think about how to lose weight.

Disease Prevention

Numerous studies confirm that the contents of the plate invariably affect human health. By switching to proper nutrition, you can significantly reduce the risk of developing the following ailments:

• cardiovascular diseases;
• malignant and benign neoplasms;
• decreased immunity,
• disorders of the gastrointestinal tract;
• renal failure;
• type 2 diabetes mellitus.

Preserving beauty and prolonging youth

A woman has three ages: youth, youth and “how beautiful you look.” The main merit belongs to nutrition. A striking example of this is Tatyana Vedeneeva, who has scrupulously watched what she eats since her youth.

On a note! Once you start eating right, you will notice how your hair has become shinier, your skin is smoother, rashes will decrease, and the appearance of cellulite will be delayed.

Forming an attitude towards proper nutrition

There are a great many reasons why a person can give up on his own health. Some people are used to eating stress, others are simply too lazy to take care of themselves, and others cite being too busy. If a person has realized the need for life changes and has firmly decided to form the right attitude towards his diet, 9 simple rules will help him switch to a healthy lifestyle.

Accept the need for change

Awareness of the problem is the first step to solving it. You need to listen to yourself - most likely, the body has been hinting at the wrong state of affairs for a long time. When the body feels bad, it responds with a negative internal state: depression, dissatisfaction with oneself, exacerbation of diseases and other troubles. This happens at the subconscious level, and a person’s task is to pull out all the bad things from the subconscious and place them in consciousness. This way he can recognize the problem and come to terms with the need to solve it. For example, if a person clearly understands that it’s time to stop eating stress with goodies, he is on the right track.

Start studying literature on proper nutrition

Once a person has realized the need to revise the food system, a reasonable question arises: what is the starting point? Motivation is needed to take concrete action. Special literature and the Internet will come to the rescue. There are many thematic forums and communities online that contain people with similar problems.

An excellent motivation is to attend seminars on proper nutrition or dietetics courses. There are similar organizations in almost every city. In a circle of like-minded people, a person will quickly log into the system, and progress will not be long in coming. But you need to be careful and correlate the advice you receive with your own life situation, health status and other similar factors. What is good for some may not be suitable for others.

Learn to distinguish between physical and emotional hunger

Every time you stand near the refrigerator, you should ask yourself the question: does the body really want to eat or does the brain, suffering from negative emotions, ask for it?

The next step is to develop another useful habit: before you sit down at the table, ask yourself out loud: “How am I feeling? What I want? Why do I need to eat at this moment? You also need to answer these questions out loud. If the answer is “I eat to relax,” you can safely put the food in the refrigerator. Over time, a person will begin to clearly distinguish between physiological hunger and negative emotions that force one to fill their stomach with everything. This is a very important step towards developing a healthy relationship with food.

Physical hunger is felt in the digestive organ, not in the brain. If you ignore this feeling for a long time, discomfort will set in: dizziness, aching sensation in the stomach, etc. The nervous background during physiological hunger remains smooth, but emotional appetite makes a person angry and irritated and does not allow him to concentrate on other thoughts.

Keep a food diary

This is a very useful and necessary thing. It records in detail everything that a person ate during the day. This way you can quickly count calories, proteins, fats and carbohydrates, and also see what is missing from your diet and what needs to be removed. Be sure to record important points on the pages of the diary that will help you not to leave the race. You need to write in it:

• What does a healthy relationship with food mean?
• Products that are associated with proper nutrition;
• How the use of these products improved physical and emotional well-being;
• What does a person want to achieve by using a proper nutrition system?

It will pull you back - that's normal.

This happens to everyone. At first, people enthusiastically chew raw carrots and eat steamed cutlets, but after a few days the passion goes away. A person begins to remember his favorite cakes and chips with longing, and his hand reaches out to take a harmful product from the store shelf. The habit is formed over a fairly long period of time - from 21 to 90 days, so breakdowns during this period are normal. There is no need to reproach yourself for violating the regime; it is better to try to understand the reason for the breakdown. Constant obsessive thoughts about food are one of the signs of a compulsive eater or psychological overeating. But knowing that comebacks happen to everyone, a person can calmly survive a small failure and follow his plan further.

Learn to evaluate your hunger

Before each meal, you should stop for a second and mentally assess the strength of the feeling of hunger on a scale from 1 to 5. You need to ask yourself the question: “How hungry am I?” If the answer is, for example, 3, the consciousness will give the subconscious a signal not to overeat. Or maybe your body is just thirsty? After all, he may well mistake thirst for hunger. Therefore, you should first drink water, and after 10-15 minutes start eating.

Talk about your intentions and experiences

There is no need to be afraid to openly declare that you have decided to take the path of proper nutrition and the problems that accompany it. There are many people in the world who struggle with unhealthy food addictions. It is very important to discuss your intentions with loved ones and enlist their support. Clearly aware of what a person has to overcome, the people around him will not once again make fun of him and tease him.

Find solace elsewhere

It is important to be able to replace the habit of stress eating with another, healthier one. For example, instead of the usual sandwich for a snack, drink a glass of water or green tea. Instead of another cake, buy a massage or some handicraft items.

Give yourself some slack

Living in a strict regime is very difficult. Therefore, from time to time you can allow unhealthy foods: eat some chips or your favorite cake. The main thing is to know when to stop everything and be vigilant about not falling back into the old path of unhealthy eating.

Why short-term diets don't work

Natural products should predominate in the diet.
Switch to PP for weight loss - a healthy and effective way to get rid of excess weight.

But most people prefer short-term diets. They promise stunning results in a few days. Only it doesn't work.

Why is this happening:

1. At the end of the diet, the person returns to regular food, receiving more calories than he can burn.
2. Diets with strict restrictions provoke a slowdown in metabolism. The body tries to spend less energy and store more. This leads to the fact that the weight not only returns, but increases.
3. Poor nutrition during a diet deprives the body of the necessary substances for normal functioning. After such experiments, the body tries to replenish the missing elements. Hormones are released into the blood and provoke an uncontrollable attack of gluttony.

Be sure to read: How to eat healthy to lose weight at home: diet and grocery list

When switching to proper nutrition, such problems do not arise. A person receives all the necessary substances on time. The diet remains varied. This approach to nutrition allows you to lose weight and maintain it for life.

Foods to Avoid

Try to avoid products with complex ingredients. The fewer components were used during the preparation of the product, the healthier it is.

Pay attention to calorie content. The inscriptions “light”, “low-calorie”, “fitness” are just a marketing ploy. This has nothing to do with proper nutrition or diet.

Avoid liquid calories: sugary carbonated drinks, juices (especially packaged ones), coffee with syrups, sweet yoghurts, etc.

These products are not perceived as food, and drinking several glasses of lemonade daily can exceed your daily calorie intake several times.