Many of us have heard a sacramental phrase in childhood that appetite comes with eating. The meaning of this phrase was initially not at all justifying gluttony, but that starting to do something, a person becomes interested and involved in activities. But it also happens with food: if you feel its taste, even a non-hungry person can get carried away and eat enough, which ultimately comes around with extra pounds in problem areas.
Although the appetite, as well as the feeling of hunger, is quite natural for a person, many prefer to struggle with both that and the other - precisely because they do not know how to control them. Trying to lose weight, many take various means to suppress appetite, as much as possible limit themselves in food. But, trying to save energy, the body will store it for the future, putting off fat reserves.
To eat everything and lose weight, you need to live in harmony with hunger and appetite. To do this, you need to correctly adjust your diet, taking into account several important rules:
- only when you feel hungry
- reduce calorie intake,
- if possible, there are satisfying foods, that is, those that, when minimally consumed, keep the stomach full and maximize blood sugar. These foods include mostly complex carbohydrates (such as cereals and vegetables) and animal proteins (such as eggs and cottage cheese).
Why are some of us simply unable to resist chocolates and cakes? The thing is that sweets affect the production of serotonin - the “hormone of happiness”, which helps to improve mood and increase efficiency. But the lack of serotonin, which is most felt in the autumn-winter period, leads to headaches, depression, irritability. That’s why, on a cloudy fall evening, the hand reaches for the chocolate bar by itself ...
But sweets - chocolate, cake, cakes - are also carbohydrates. And carbohydrates are complex and simple. Their difference is in the rate of breakdown into glucose. The process of transforming complex carbohydrates into energy is quite long. While the body is absorbing complex carbohydrates, the glucose level in the blood is stable and the person does not feel hunger.
But simple carbohydrates can be compared with a brightly flashed and quickly burned match: after eating a chocolate bar, we quickly feel a surge of strength and energy, but not for long. At the same time, fast carbohydrates from sweets instantly provoke the release of glucose, the excess of which is converted into subcutaneous fat, and after just half an hour the body again requires food.
Thus, the feeling of “pulling on a sweet tooth” arises when there are not enough complex carbohydrates in the diet and the blood glucose level drops. This level must be stable, otherwise the person becomes lethargic and irritable. By the way, during stresses, I also want a sweet ulterior motive - the body is so trying to increase its energy charge. Yes, and when working in the office every now and then I want to drink tea with chocolate, and all because when doing mental work a lot of energy is wasted, the brain experiences stress and requires carbohydrate “recharging”.
And now about life in harmony with appetite and weight. Often trying to lose weight quickly, we refuse flour, including cereals, bread, pasta. At the same time, it pulls on sweets even more, and often diets end with a feast of the stomach. This is the first mistake. In no case do not test the body for strength limitation in carbohydrate food! Remember: in order to lose weight and at the same time have everything, you just need to reduce the amount of “harmful” food, or eat it in the first half of the day, so that during the rest of the time before bedtime, you will waste all the energy received from carbohydrates.
The second mistake of losing weight is to reduce the total amount of food, the lack of breakfast, lunch, dinner. As a result - low blood glucose, lethargy, and again craving for sweets. Breakfast for the proper functioning of the body is necessary, and it is better if it will consist of complex carbohydrates (various cereals). A person needs both lunch and dinner, but only the calorie content of the dishes eaten needs to be reduced.
Summing up, we can conclude that craving for sweets is, in principle, the body's natural need to satisfy hunger and get energy for life and work. Another thing is that not everyone manages to “outwit” the feeling of hunger and properly replenish their energy reserves. Here, Racionika products come to the rescue - bars and cocktails that help to properly adjust your diet without restricting yourself to sweets. They help reduce the calorie intake, eliminate hunger, while maintaining the fullness of the stomach, and satisfy the body’s need for sweets. Thus, supplementing breakfast, lunch or dinner with Racionika products, you can eat everything and at the same time lose weight with a clear conscience.
1. Engage in strength training
Training with resistance (with dumbbells, weights, weight training) is less effective for weight loss than cardio, but it allows you to maintain the level of metabolism, which is important for a long-term diet. Strength training literally "start" the metabolism, preventing the body from entering a state of reduced energy consumption.
Just do not forget to snack on protein foods after class: then the muscles will get stronger, and excess fat will not increase by a single gram.
2. Change calorie intake during the week
During the diet, our cunning body adapts to a reduced diet, reducing energy costs. In fact, the body adapts to new conditions of life, continuing to tremulously store the accumulated kilograms - will hunger times suddenly come? A decrease in calorie intake only convinces him of this even more.
To deceive the body, you can resort to a technique called "calorie cycles." 2 days a week, you should eat about 1,000 or 1,200 kcal with a minimum of carbohydrates, and the rest should eat 1,500 kcal. Such a move will not allow the metabolism to slow down, but will create the necessary calorie deficit for weight loss.
3. Distinguish the real plateau from the imaginary
In the early days of the diet, excess water leaves the body, which causes the figure on the scale to drop sharply. However, for the loss of 0.5 kg of fat, it is necessary to create a deficit of 3,500 kcal. No matter how you do it - with the help of diet or sports, but, obviously, the process will not be the fastest.
Many people take a very slow weight loss for a plateau, so they lose enthusiasm and give up a diet. Be patient and let yourself be weighed no more than 1 time per week: this will make more progress.
4. Bet on protein and vegetables
Low-carb diets are recognized as the best strategy for weight loss. Protein and fiber make us full and speed up metabolism, while carbohydrates provoke jumps in insulin levels, increasing hunger and contributing to the accumulation of fat stores. In short, if you are on a diet, it is better to eat a piece of lean meat than a sweet fruit.
5. Change the set of exercises
Millennia of the struggle for survival have taught our bodies one simple thing: resources must be saved in all possible ways. After some time, the human body adapts to the load, including the exercises in the gym. Consequently, after several weeks of uniform training, progress will come to naught.
There is only one conclusion: once every 1–1.5 months, the sports program needs to be changed. There are many options: switch from yoga to Pilates, and from Pilates to step aerobics, introduce new exercises that affect a variety of muscle groups, or change weights in dumbbells.
6. Allow yourself a delicious meal
The ability to resist the urge to eat requires the proper functioning of neural circuits. However, if a person has been on a diet for a long time, his brain strengthens the lust for food: it seems to us that chocolate or cookies will bring more joy than it actually is.
That is why nutritionists insist on the inclusion in the diet of small (and this is the key word) portions of "prohibited" foods. Pampering ourselves from time to time, we prevent large-scale disruptions, because of which it seems that the diet is not working.
7. Recalculate calorie intake
The number of calories needed to maintain or lose weight depends not only on physical activity, but also on the person’s weight. If a very full person consumes 2,000 kcal per day, he will lose weight, and if the slender young lady adheres to the same figure, she will recover.
Do not forget to recalculate the calorie content of the diet after every 5 kilograms lost: this is necessary for further weight loss.
8. Monitor your sleep patterns.
As scientists have long discovered, poor sleep and weight loss are incompatible. There are many biological reasons for this relationship, but on the whole we can say the following: lack of sleep creates stress, which leads to increased hunger, a change in hormonal levels and metabolism in general. Therefore, the minimum task is not to sacrifice sleep for the sake of training, and the maximum task is to create conditions for a full sleep.
9. Count calories
Scientists have proved that people who lose weight without outside observation after several weeks of following the diet ceased to carefully monitor the quality and quantity of food in the diet. Of course, this led to a stop in the process of getting rid of extra pounds, although the experimental subjects believed that they were eating the same way as before.
10. Take into account the characteristics of the body
It is no secret that before the start of the menstrual cycle, a woman's body noticeably increases water - as, however, with the excessive consumption of fluids (especially at night), the use of salty foods, alcohol and even dairy products. The reaction of each organism to a particular product is very individual, and this should be taken into account. Do not forget to analyze your diet and the effect of new food on weight.
For example, the author of this article experienced stagnation in weight loss due to excessive consumption of tomatoes. Let it be just vegetables and they themselves did not carry the extra calories, but for some reason it was they that contributed to the retention of water in the body.
After exclusion of one or another product from the diet, the swelling will go away in 1-2 days, however, a couple of extra pounds on the scales leads to a panic and despair sitting on a diet woman. Forget about the scales and use the centimeter: it will easily prove your progress, and this will save you from a comforting portion of cookies.
Have you encountered the plateau effect when losing weight? Did you manage to overcome it?
Proteins during the diet
Proteins, unlike fat, are not stored in the human body. They can be synthesized from amino acids from food. It is amino acids that are the building blocks for body cells. Proteins are involved in transporting hormones, vitamins, and oxygen to various tissues and organs. In addition, proteins are also responsible for the distribution of fluid between the extra- and intracellular environment.
A protein deficiency in the body does not allow cells to retain water, converting it into intercellular fluid. The result of this is swelling, headaches, deterioration.
All proteins are divided into complete and inferior. High-grade proteins, for example, seafood, meat, fish, eggs, contain the whole spectrum of useful amino acids. Dairy products, as a rule, do not contain 1-2 important amino acids. Protein food is digested from two to five hours, which means that satiety will be felt for a long time. In addition, quite a lot of energy is spent on the digestion of proteins. Excess protein is quite dangerous. An increase in the load on the liver and kidneys occurs, and intoxication of protein breakdown products, called ketosis, slows down weight loss, makes a person tired, drowsy.
Of the total food consumed per day, there should be 25 percent protein for women and 30-35 percent for men. You can eat seafood on a diet, which not only contain high-grade proteins, but also important trace elements. Shrimp, crabs, octopuses, mussels, squids help break down the fat in the body. Fish contains so-called fatty acids. On a diet, it is better to opt for such types of fish as crucian carp, zander, carp, sturgeon, perch, flounder, capelin, pollock, hake.
Remember that red fish is fatter than white and contains more calories.
If you like poultry meat, you will have to remove the skin from it during the diet, as it contains a lot of harmful substances and fat. Any poultry meat is considered dietary (excluding goose and duck), however, preference is best given to white meat. For example, chicken breast is much less high-calorie than shins and thighs, and therefore you can eat more.
Carbohydrates during the diet
Carbohydrates give the body energy. This is a kind of fuel for the body, which is a perfect biological machine. With food, a person consumes simple and complex carbohydrates. Those who set out to lose extra pounds should learn to distinguish between them. Complex carbohydrates are polysaccharides (glycogen, pectin, starch, fiber), simple carbohydrates are mono- or disaccharides (maltose, glucose, fructose, sucrose, lactose).
A large amount of complex carbohydrates is found in various cereals. In addition, cereals are fiber, which gives good saturation and has a beneficial effect on the functioning of the gastrointestinal tract. On a diet you can eat oatmeal, buckwheat, barley, rice porridge. However, rice should be bought brown or wild. In polished white rice, the content of nutrients is much lower. If you are used to eating soup with bread, then get rye bread from wholemeal or whole grain flour.
Carbohydrates are rich in vegetables and fruits. They are low-calorie, contain a lot of fiber, which is not absorbed by the body and is excreted quickly enough.
The less heat treated vegetables and fruits, the more nutrients in them
Almost any diet can have white cabbage, carrots, cucumbers, tomatoes, broccoli, lettuce, bell peppers, eggplant, beets, celery, as well as all kinds of berries, pears, apples, peaches, citrus fruits. At the time of weight loss, bananas and grapes are best eliminated, as they contain too much sugar.
Fats during diet
It is impossible to completely exclude fats from the diet. It is thanks to fats in the intestines that minerals and fat-soluble vitamins are absorbed. In the absence of fats in the diet, healthy teeth and hair can be forgotten, and the bones will become so fragile that even a small blow will lead to a fracture. Normally, an adult should consume 1 gram of fat for every kilogram of his weight. If you do heavy physical work or go to the gym, then the fat content in the diet should be increased by 30 percent.
During the diet, you should remember about hidden fats in foods. For example, a glass of 20 percent cream or two sausages with a total weight of 150 grams contains as much fat as a 50 gram slice of pork fat.
Fats should be present at every meal. Combining with carbohydrates and proteins, they provide energy and saturate the stomach. For the duration of the diet (and preferably immediately for life), all foods containing trans fats should be excluded: margarine, chocolate bars, chips, any fast food, convenience foods, purchased mayonnaise and sauces similar to it.
Fats should be about 15 percent of the daily diet. If you are used to filling salads with oil, then during the diet it is better to switch to unrefined first-pressed oil (olive, linseed, sunflower, hemp, rapeseed, corn). There are a lot of fats useful for losing weight in avocados, nuts, seeds. If you can’t live without sweets, enter dark chocolate with at least 70 percent cocoa in your diet. About 20 grams of chocolate can be eaten daily.