Most self-imposed diets are: «Don’t eat anything after XX hours.»
Approximately as the request of the buyer at the railway ticket office would sound: “Sell me a ticket from here!”
Where do you need a ticket? Where we go?
Let’s try to set ourselves another task before compiling a diet:
What is? What time? What products? How much to weigh in grams?
The approach is smarter. But here we face another difficulty.
Careful calculation of calories, weighing each serving, careful calculation of the composition of each dish for the ratio of proteins, fats and carbohydrates. Too confused, incomprehensible, and therefore soon abandoned.
You can’t save enough money for visits to nutritionists either.
What to do?
I’ll tell you now.
These 12 points are read in four minutes and are easy to remember for a lifetime. If you don’t remember, print it out and hang it on the fridge.
This list includes everything you need to know about proper nutrition.
If some points seem controversial to you, it’s okay, after a few years of creative searches you will return to them again.
1. All metabolic processes in the body occur due to oxygen and water. Therefore, the first step to proper nutrition is proper water intake. From 1,5 to 2,5 liters per day per adult, depending on the season and physical activity.
«Water» is considered only pure water, without gas, without tea leaves, without sugar, without other additives. Herbal decoctions are still in question, but most nutritionists are inclined to believe that herbal decoctions can be considered water. But not compote, not tea, not coffee, not cola, not soup, not broth, not pickle.
2. The optimal temperature for food and liquid intake is 36-40 degrees. Human body temperature.
3. Any healthy diet starts with proper regular exercise. The body is actively moving — blood is actively moving through the body, nourishing the body with oxygen and taking with it the decay products of toxins. There is an anti-aging effect. As a bonus, muscles appear in which excess fat is burned. If there is no proper regular exercise, the body ages and / or gets fat, no matter how well you eat. There are no exceptions, sorry.
4. The building material of muscles is protein. Therefore, protein in proper nutrition must be present. If you do not eat meat and fish, then you eat eggs, cottage cheese, milk, sour cream, kefir and yogurt.
5. Any natural product containing animal protein contains fat by default. And this is good, because the body needs cholesterol (saturated animal fat). Cholesterol is the source of the synthesis of all hormones, especially the sex hormones.
But artificially fat-free foods and overly fatty foods are the path to the development of atherosclerosis and fatty hepatosis. So just don’t buy fat-free foods. And trim and discard excess fat from meat, remove skin from poultry. For your information, pork and all types of «marble» meat contain 5 times more fat than you need.
Be careful with fats! If you suspect that your body somehow metabolizes fats strangely, do not wait for the endocrine system to fail — do not hesitate to contact the doctors. Gastroenterologist, endocrinologist and nutritionist to help you.
6. Our body eats food to get vitamins from it. Some vitamins are absorbed by the body only under certain conditions. Water-soluble vitamins require water. Fat-soluble — the presence of fat. For water see item 1. About fat — see item 5.
If there are no vitamins in food, it is empty food. Slag. Ballast. Trash.
Garbage includes:
— all sausage products (100 g of sausage = 10 g of meat + 90 g of fat and garbage);
— all pastries;
— all confectionery products;
— sugar.
7. Alcohol, drugs and tobacco are not garbage. This is poison!
8. Any additional culinary processing of products destroys vitamins. If the product can be eaten in its original form and raw — that’s how you eat it. Even vegetables in salads are not recommended to be cut. If you can’t do without a salad, then cut larger.
Illustration:
Picked an apple — washed it — ate an apple. Bingo!
I cooked apple compote, cooked jam, baked a pie, squeezed juice — more than half of the vitamins had already collapsed. It was tasty, but empty. To get the right amount of vitamins from such processed apples, the body already needs to consume them 2-3 times more. And in addition to apples, a bunch of other substances: sugar, flour, butter. And put the excess mass either in a barrel or in the toilet.
9. Regular vitamin and antiparasitic programs — in our industrial age of megacities — are not a whim, but a vital necessity. Take a multivitamin every quarter: 1 month on, 2 months off. Complete a plant-based (non-toxic) antiparasitic program twice a year. For information, please contact special doctors — infectious disease specialists.
10. One meal is what fits in your palms, folded in a «scoop». Everything that you prepared to eat at one time should fit there: the first, second, third, dessert and a cherry from the cake.
11. The ratio of protein and carbohydrates taken per serving: ¼ protein and ¾ carbohydrates. Fat goes along with protein (see item 5).
Correct plate:
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12. The optimal number of meals per day is 5-6 times. Breakfast, snack, lunch, snack, dinner, a glass of warm milk at night.
This list of rules can be used as a step-by-step guide to the transition to a healthy diet.
Step 1 = point 1. Maintain fluid balance.
Step 2 = point 2. Stop eating and drinking anything that is too cold or too hot.
Step 3 = Item 3: Get yourself into the awfully healthy habit of exercising regularly. Well, and so on …
See how much your life has already changed by the fourth step. And in the meantime, we have not even started a diet yet … Here it is, proper nutrition. Very similar to education.
Therefore — educate yourself, love yourself, take care of yourself, live for many, many more years and be healthy and happy!