Losing weight is an art. You can’t lose weight without knowing the properties and compatibility rules of products.
Losing weight is a complex, lengthy and painstaking process. Not every person who has set out on the path of losing weight knows how to lose weight correctly so as not to harm their health. The first step is to make a list of essential foods for weight loss. Next, a training program is built depending on what kind of body a person wants to “build” for himself.
Proper nutrition is the basis for effective fat burning. No amount of physical activity can “save” a person who eats unhealthy, fatty, high-calorie foods. The percentage of fat in your body will directly depend on how you eat.
Proper nutrition
It is believed that if a person loses weight or leads a healthy lifestyle, then the range of foods available to him is sharply reduced.
- This myth exists only because of the existence of diets. Diets that require eating two apples, a pack of cottage cheese or half a chicken breast per day.
- To really lose weight once and for all, you will have to change your eating habits, open up to new things, overcome your fears, eating habits and doubts.
- At first, the food seems unusual, but then the taste buds adapt to the new tastes and you begin to enjoy the food.
Proper nutrition is delicious!
DNA test for food intolerance
Sometimes, after eating, you may experience drowsiness, a slight (or strong) feeling of discomfort, and even a deterioration in your overall health. This is quite possible if your diet contains food that your body does not digest well. Of course, you can and should identify the food saboteur and remove it from your diet, but this is not the best solution to the problem. The problem will remain unresolved, and along with a substance that the body does not tolerate well, you can also refuse the beneficial substances contained in the same food.
A DNA food tolerance test will help you accurately determine which substances are poorly absorbed by the body and for what reason. This will help you either find a complete replacement for unwanted food, or, on the contrary, add new dishes to your diet that will normalize your metabolism, and you won’t have to give up anything. It is currently impossible to find out your individual food preferences more accurately than with the help of gene testing.
How to use the product compatibility chart.
The food compatibility table lists the most commonly consumed foods. They are assigned numbers, the row number corresponds to the column number (so row 16 and column 16 are eggs). The color at the intersection of a row and a column means the following: red is an unacceptable combination, yellow is an acceptable combination, green is a good combination.
Example: is it possible to eat bread with cheese? Bread - No. 7, cheese - No. 15. At the intersection of row No. 7 with column No. 15 there is a yellow light. This is a valid combination.
Allergy or intolerance?
If you have had an allergy at least once in your life, then you can always distinguish it from ordinary intolerance. Intolerance allows you to eat a full meal and only, after some time, feel some discomfort. Intolerant foods most often include citrus fruits, products containing lactose, cereals and cabbage. Legumes are often classified as intolerable foods due to their ability to cause gas formation.
Allergies are a much more unpleasant and dangerous reaction of the body. Depending on the severity of the allergic reaction, sometimes very little allergen is needed for it to occur. Allergies are accompanied by swelling, skin rashes, irritation of mucous membranes, difficulty breathing and spasms. In acute cases of allergies, you can get allergic shock, which requires immediate medical intervention. In general, even less acute allergies should not be ignored and you should consult a doctor.
If an allergy occurs immediately, then the symptoms of intolerance can begin after a few hours and last longer than before. How is it shown:
- An hour after eating, a headache may begin.
- Belching, unusual sensations in the mouth.
- Sudden fatigue and drowsiness. (can also occur from simple overeating)
- In some cases, the face may swell a little and circles may appear under the eyes.
- Intestinal cramps, stool disorders, gases.
Down with oatmeal and fruit: how to combine foods correctly to lose weight
In an attempt to lose weight, girls sometimes resort to the most desperate and even dangerous methods, but the value on the scale, unfortunately, remains the same. Nutritionists told ngs.ru that it’s all about the wrong combination of products. They explained what should be consumed for breakfast, lunch and dinner, and what should be completely excluded from the diet.
Breakfast
Depositphotos / AntonMatyukha
As you know, the first meal is the most important of the day, and it should be hearty. At the same time, nutritionists emphasized that high-calorie muesli and oatmeal with honey and nuts are not the best thing to start the morning with.
“Fast carbohydrates for breakfast cause hormonal swings. A lot of glucose enters the blood, and in response to this, a lot of insulin is produced. The blood sugar level drops, and after an hour you feel like eating again,” noted nutritionist Anna Lis.
Instead of these dishes, it is better to enjoy an egg with avocado, and also add salmon. Eggs and tomatoes, cottage cheese with low-fat sour cream, avocado with any herbs and cucumber go well together. In general, you should consume protein and fat together at your first meal.
Dinner
Depositphotos/ruslanchik
Lunch, according to the nutritionist, should combine proteins, fats and carbohydrates. You should start with a vegetable salad dressed with olive oil. Consuming fresh vegetables will prevent overeating and saturate the body with fiber. In addition, legumes and their combination with corn contribute to weight loss.
“Any type of meat and offal is suitable for lunch. The main thing is not sausages or semi-finished products: they contain a large number of “foods”. You can combine meat with any side dish, from vegetables and grains to pasta and legumes,” advises Anna Lis.
Dinner
Depositphotos / KarepaStock
After a hearty lunch, dinner should be light: salmon or tuna with asparagus, cottage cheese with meat. Don't forget to add ginger to the dish, it prevents bloating and improves intestinal function. Asparagus removes excess water, and tuna prevents fat deposition.
“In the evening it is necessary to minimize fast carbohydrates and replace them with slow ones. Opt for turkey with broccoli or cauliflower; you can make stuffed peppers,” the nutritionist listed.
Weight loss specialist and fitness trainer Yana Lang, in turn, noted that you should not consume different types of proteins together: red meat - pork and beef, cheese and fish, mushrooms and chicken, peas, lentils and chicken. Thus, the pasta with chicken and mushrooms, beloved by many, is banned; it is better to replace the poultry meat in it with broccoli or cauliflower.
You should not eat two types of carbohydrates together, for example, starchy vegetables - potatoes and beets. One of the components of the same vinaigrette can be replaced with zucchini.
Previously, 5-tv.ru told which combinations of products can be hazardous to health.
Diagnostics
In a modern complex of wellness procedures, taking a test for food tolerance and physical predispositions is as commonplace as proper nutrition and exercise. The most ideal formula, which will only require you to strictly adhere to the instructions of specialists, is to undergo genetic research, transfer the decoding results to a personal trainer and nutritionist, and exercise according to the recommendations and schedules that they will draw up.
In addition to genetic testing, there are a number of other techniques that allow you to study the body's response to various nutrients and chemicals:
- One of these methods is the FED test, developed by American specialists. This technique requires about 4.5 milliliters of venous blood from the patient, which is subsequently tested for tolerance to more than one hundred of the most common foods and about 30 chemical food additives. The data obtained is compiled into analysis results, on the basis of which instructions and recommendations are given for individual proper nutrition.
- Hemotest is a technique based on the same principle of studying the reaction of blood to nutrients as in the test above, only from Russian scientists. The reaction to the most common food products is also studied, but the analyzes themselves and their interpretation differ from the American counterpart.
- Study of hormonal levels. It’s not uncommon for hormonal imbalances to have a significant impact on your figure.
- Invitro. An ambiguous, but undoubtedly interesting test for intolerance. The analysis itself consists of identifying IgG class immunoglobulins from a sample. Their presence in the results indicates allergies. You can also conduct research on the consequences of long-term consumption of something. The results are interesting, but not very accurate. Experts themselves recommend conducting the analysis several times.
Basic principles of separate nutrition
Separate nutrition for weight loss is a simplified version of a therapeutic and prophylactic diet developed by specialists to improve the health of the body, stimulate metabolic processes and normalize the activity of internal organs.
The main principle on which this diet is actually based is the refusal to combine protein and carbohydrate foods. In addition, following this diet requires compliance with a number of conditions:
- Products that have a sour taste cannot be combined with any others. They should be consumed 20-30 minutes before main meals.
- Proteins are compatible only with vegetables that do not contain starch.
- To lose weight, it is recommended to drink one glass of warm water 15 minutes before your main meal.
- It is recommended to include more fruits in the menu in the morning, vegetables containing starch in the afternoon, and in the evening preference should be given to protein foods.
- You cannot combine two or more protein or carbohydrate foods in one meal.
- You should only eat warm food.
- Milk should be consumed separately from any other foods and drinks.
The basis of a separate diet for weight loss is a complete rejection of harmful, that is, fatty, heavy, spicy, sweet foods. You should also not use preservatives, marinades, or pickles. Food should be as simple, fresh and natural as possible.
Where is the analysis carried out?
You can conduct a DNA test for food intolerance in any clinic that has received all the documents giving the right to provide such services. And preferably with your own laboratory. You can contact the nearest laboratory to you, or our clinic. We provide a wide selection of genetic tests and diagnostics, which are performed in our laboratory using the latest equipment.
Nutritionist opinion
The opinions of nutritionists regarding separate nutrition are ambiguous. Most practitioners note that such a diet has a positive effect on the functioning of the body, normalizes the activity of the intestinal tract, and triggers metabolic processes.
However, there are also opponents of the diet who believe that giving up regular food can disrupt the body’s functioning and lead to accelerated weight gain.
Veracity of results
DNA testing is a technique that, first of all, is distinguished by the incredible accuracy of its results. But how to interpret these results, what conclusions and recommendations to draw from them is a field of constant scientific discussions and experiments. That all genetics and its clients can only benefit. One may doubt the very necessity of testing, but its results are based on the work of many scientists who have developed and continue to develop genetics.
In the meantime, it is also not necessary to completely abandon nutrition and professional trainers. On the contrary, these specialists, having in hand the results of your examination and recommendations for them, will be able to choose the highest quality diet and exercise schedule for you, which will be completely individual and will reduce the risk of getting an undesirable result.
List of weight loss products containing slow carbohydrates: list
- “ Slow ” carbohydrates are carbohydrates that are absorbed by our body over a fairly long period of time. When such a carbohydrate enters the stomach, the body takes time to recognize it and begin to digest it.
- Insulin is released into the blood, but not as fast as what happens with “fast” carbohydrates. And the slower insulin is produced, the longer the feeling of fullness lasts.
- In this case, the decline in insulin levels also occurs slowly, so the feeling of hunger after “slow” carbohydrates does not occur soon.
“Slow” carbohydrates for weight loss include:
- Cereals (all except couscous, semolina, round rice and polished rice)
- Legumes (all, without exception)
- Vegetables
- Durum wheat pasta
- Whole grain or rye bread
- Cereals
There is an opinion that a person needs “slow” carbohydrates in the morning and afternoon, but this is not so. If you are losing weight and are active throughout the day, then you need “slow” carbohydrates throughout the day. In the morning, give preference to oatmeal and millet porridge.
For lunch, eat a portion of vegetables with buckwheat, pearl barley or legumes. For dinner, leave vegetables, legumes, and buckwheat.
Vegetables are “slow” carbohydrates
Personal genetic diet
If you imagine a little, then in a world where people eat only natural food without preservatives, dyes, flavors, substitutes and other things, no one would know of any allergies or food intolerances. But, coming down from heaven to earth, our world is not like that. Therefore, having your individual nutrition card in hand and following its advice, proper nutrition in your individual version will soon become commonplace and will save you from many troubles.
Metabolic disorders can have many different causes:
- Interruptions in the functioning of the pancreas may occur. As a result of this, the iron will cease to produce any enzyme necessary for the digestion and absorption of food, or produce it in insufficient quantities. And if the product is consumed frequently and in large quantities, this will of course lead to a variety of unpleasant consequences.
- All modern chemical food products without exception can cause an allergic reaction: preservatives, flavor enhancers, etc. By and large, these substances are a decoy for our body, they are not natural and are not intended for us to eat, but only serve to extend the shelf life of a product, or to give a mixture of “it’s not clear what” a taste that is not typical for it. So, allergies can occur to caffeine (both in coffee and tea), chocolate additives, cheap chemical cheeses, etc.
- Unscrupulous businessmen, and the same unscrupulous people who work for them, may seek to “extend the life” of products that have passed their expiration date. But no matter how these products are boiled, salted, fried and sprinkled with spices, if the smell and even the taste are deceived, then the stomach is definitely not. Food that has already begun to spoil releases toxic toxins that can cause serious poisoning.
Negative calorie foods for weight loss: list
Negative calorie foods are controversial. If we talk about it seriously, those foods that have a negative calorie content are the ones that require a little more energy to digest than the human body can get from these foods. These are either very low-calorie foods, or, on the contrary, very heavy.
Most often these include:
- Low-calorie vegetables (cucumbers, tomatoes, zucchini, carrots, celery, pumpkin)
- Low-calorie fruits (apples, pears, watermelon, apricots)
- Berries (strawberries, strawberries, blueberries, blueberries, currants, raspberries)
- Fermented milk products (low-fat kefir and cottage cheese)
- Eggs
- Nuts (and this is despite their high calorie content)
- Greenery
- Water, tea, coffee, juices (no sugar)
The theory of “Negative Calorie Foods” states that “negative” foods can be eaten in any quantity, and they will not interfere with weight loss.
But if you imagine that a person eats a kilogram of nuts a day, eating apples and cottage cheese, and at the same time strives to lose weight, he will most likely have his temple twisted. Such a diet is more likely to lead to weight gain.
Therefore, the theory of “Negative Calorie Foods” is highly questionable.
An example of a salad with “negative” calories
Genetics of sports
Physical activity and sports hobbies are necessary for everyone. But professional sports is much more than that. To become such an athlete, you need to exhaust your body with countless loads for many years. Not every organism can be well predisposed to this. Moreover, many sports are dangerous. Where you shouldn’t go too far and overwork yourself, and where increased loads will only be beneficial, is largely determined by genes.
A detailed genetic analysis will help you choose the sports discipline for which the strongest predisposition has been identified, and will help you create a training schedule that will not harm the body.
Low-calorie foods for weight loss: list
Low-calorie products traditionally include those products whose calorie content does not exceed 100 kcal per 100 grams of product.
The following are considered low-calorie:
- Fruits (except avocado)
- Vegetables (except potatoes. Its calorie content is only 80 kcal per 100 g, but it has a high glycemic index)
- Berries
- Mushrooms
- Greenery
- Eggs
- Dairy
- Dairy products
You should not limit your diet exclusively to low-calorie foods. Not having enough calories is just as bad as having too many calories. Both extremes can be very harmful to your body.
Diversify your diet. Add more grains, nuts, oils. If you wish, you can include meat, fish, seafood, poultry, and cheeses in your diet.
Low calorie foods
Gene groups
Usually, not one gene, but entire groups of them, is responsible for various predispositions. Eg:
- To properly balance activities and loads, it would not hurt to study the AMDP1 and IL6 genes, which are responsible for endurance and the speed of recovery after training. It is for the sake of reducing the waiting time before the next workout that some athletes, in the excitement of sports, use chemicals like steroids. It should be noted that this is unjustifiably harmful, and it is better not to conduct such experiments on yourself.
- The ADBR2 and ADBR3 genes are responsible for the couple of extra pounds that immediately popped out on the sides as soon as you sniffed the sweet bun. They regulate the rate of fat breakdown, and the efficiency of their work forms the so-called body constitution.
- How much stress the entire body can withstand before it begins to cause wear and tear on the cardiovascular system depends on the activity of the AGT and ACT genes.
Quitting the diet
Recipes for separate meals for weight loss are varied and tasty. However, most people still do not strive to adhere to this diet throughout their lives. After achieving the desired result, you can gradually return to your usual diet. To avoid rapid weight gain, you need to follow a number of rules for exiting the diet.
New products should be introduced into a gentle menu in quantities not exceeding 1-2 per day. You should switch to a mixed diet no earlier than a week after completing the diet. In order for the results to last for a long time, it is recommended to adhere to some healthy eating rules. For example, you can stop eating fatty foods, sweets, and baked goods.
An incorrect exit from the diet can lead not only to a rapid gain of excess body weight, but also to a number of health problems, including dysbiosis and disruption of the digestive tract.
Reviews from our clients
In the world of medicine, not everyone approves of tests for food intolerance: scientists who disagree with it argue that with various diseases the body can reject different foods, and intolerance is a consequence of the disease. But the truth is most likely, as usual, in the middle.
There are no people among our clients who are completely dissatisfied with the procedure. The majority of them respond positively to the results of the analysis, saying that following the recommendations instilled in them a little discipline and also led to the desired results. Some say that many recommendations are similar to each other and boil down to eliminating excess sugar, flour, spicy, fried, etc. In their opinion, following general recommendations is sufficient, and testing is not necessary. For example, lactose intolerance can be identified independently; the main thing is to take into account this peculiarity and limit yourself to milk.
Harmful foods for weight loss: list
The list of harmful foods for weight loss is simply huge. There is such a variety of high-calorie and unhealthy dishes in the world that it is impossible to fit them into one article. There are many figure and health “pests” available in stores.
List of the most harmful foods for weight loss:
- Alcohol
- Sugar (except fruit)
- Products made from white wheat flour
- Deep fried or in a lot of oil
- Smoked
- Purchased crackers and chips
- Fast food
- Sweet drinks (carbonated and non-carbonated)
- Ice cream
- Margarine and butter 72.5% fat
- Instant food (noodles, mashed potatoes)
- Store juices
- Canned food in oil
- Sprats
- Sausages, frankfurters, wieners
- Sausage or processed cheese
- Creams on cakes (and cakes themselves)
- Condensed milk
- Mayonnaise and other sauces (ketchup)
- Bars (Twix, Bounty and others)
- Milk or white chocolate
- Curd mass, curd cheeses
- Muesli and instant porridges
- Sweets (sweets, marshmallows, marmalade, marshmallows, many dried fruits in sugar, candied fruits)
- Chewing gum
Harmful foods for weight loss
