The system of proper nutrition for weight loss

It all started when …

Eleven years ago, nutritionist Tanya Zuckerbrot worked in a New York clinic, where she developed a nutrition system for diabetics and people with heart disease. The diet had to contain all trace elements useful for the body and at the same time help reduce cholesterol and blood sugar levels. The task was successful, patients accepted the proposed system with enthusiasm, and the results were not long in coming: improvements were observed everywhere. But, what was the author’s surprise when, three weeks later, she noticed that the wards looked better: decreased weight, improved skin and hair condition. After re-examining her own system, Tanya discovered that it was all about fiber.

So Tanya Zuckerbrot, Master of Science in Nutrition, became a popular nutritionist, the author of the innovative program The F-Factor Diet (F for fiber). She published the book “The K-Factor Diet: Revealing the Secrets of Weight Loss”, which detailed a nutrition program based on eating foods rich in fiber. She has become a guest of many TV shows, and since 2008 she has been the official nutritionist of the Miss Universe contest.

Help

Fibre Is the roughest part of the plant. This is a plexus of plant fibers that make up cabbage leaves, peels of legumes, fruits, vegetables, and seeds. This is a complex form of carbohydrates that our digestive system cannot break down. That is why the body needs it so much. Fiber shortens the residence time of food in the gastrointestinal tract and promotes gentle bowel cleansing and elimination of toxins.

Tanya, what is the essence of your nutrition program?

A slender figure is not the result of diets, but an indicator of health. If there are problems with digestion and cleansing the body, abrupt changes in the dietary system (hunger, strict diets) will not help. It is only important to balance the diet and include fiber in the diet. It will rid the body of toxins in a natural way, making the skin smooth and beautiful. In the first week, gas formation in the abdomen is possible, but only in those who are not used to fiber. In the second week, the body adjusts and begins to work well.

What foods do we need to eat?

Not all foods, but only a minority, contain fiber. These are fruits, vegetables, nuts, whole grain bread. They need to be combined with fish, meat and game, which contain proteins. This combination has a powerful therapeutic effect.

Important: replace foods that contain carbohydrates but do not contain fiber for foods that contain both carbohydrates and fiber. For example, white rice should be replaced with brown bread, white bread with whole grain. A cup of pineapple contains a gram of fiber, and the same amount of raspberries is eight grams. Broccoli and artichokes are high in fiber, but green salad also contains only a gram.

Five facts about fiber

• In the absence of fiber in the diet, the feeling of satiety disappears. People just start eating more.

• Fiber helps cleanse the intestines and also plays an important role in the prevention of breast cancer.

• You need to consume 32-35 grams of fiber per day.

• With a high-grade diet with fiber, the body does not need additional supplements in the form of dietary supplements and vitamins.

• After three weeks of eating according to Tanya Zuckerbrot’s nutritional system, women lose 4 kilograms of excess weight, and men 5-6 kilograms.

How long have you been following this nutritional system?

I have been feeding on this system for over ten years. This allows me to do whatever I want: order any meal in restaurants, sometimes indulge myself with desserts and stay slim and healthy.

Have you ever had problems with being overweight?

I gained 12 kilos when I got married. Because she began to eat on a par with her husband. But, in men, metabolism is better developed. For him, a normal steak is about the size of a palm. And for a woman, half of what a man eats is enough. When I realized this, I just began to eat less. Later I switched to my nutritional system, lost weight pretty quickly and never gained excess weight again, even during pregnancies.

Are all your relatives slim now?

Unfortunately no. My parents and husband are overweight. But there is such a proverb: “You can bring a horse to water, but you cannot make it drink.” My husband doesn’t want to eat right, and that’s his business. If you live in a family where your husband or relatives do not support you, do not pay attention, you should concentrate only on yourself. Think about yourself, your health and beauty, that you will become slimmer and more self-confident, your skin and hair will look better, and your mood will improve.

What products should be discarded?

Fried food, fast food, mayonnaise and butter sauces.

About sport

Exercise is very important for the production of endorphins, so that you feel great emotionally, but in order to lose weight, 90% of the diet is taken care of.

Tanya Zuckerbrot’s Menu

Morning: I have children, so I always have to get up early. So, breakfast starts at seven in the morning. I usually eat yogurt, whole grain cereals, and berries.

Day: I leave for lunch at about 12 noon. I definitely eat a large portion of lettuce, but instead of lettuce leaves I use spinach, artichokes, broccoli. I love chicken, beef, fish or shrimp. In general, I eat a lot for lunch.

Snack

I always have snacks during the day. I love whole grain crackers and pistachios. By the way, California pistachios, for the presentation of which I came to Moscow, are the least high-calorie nuts (30 grams of pistachios contain only 100 calories) and contain the largest amount of fiber – 3,1 grams. Pistachios speed up the feeling of fullness. Eat one handful (about 50) and you will save yourself from overeating during lunch or dinner.

Evening: for dinner I prefer soup, salad or sushi with a glass of red wine. But no starch! In the evening, I exclude potatoes, bread and rice from the diet. They can be enjoyed throughout the day.

Dessert

When it comes to sweets, my motto is to be careful! No matter how harmful they are, they are delicious and enjoyable. And life should be a joy. If you constantly deny yourself something, you will deprive yourself of joy. It makes no sense to sit with a leaf of lettuce in your teeth when your friends are devouring their favorite desserts with might and main.

About water

It is difficult to understand the exact amount of water required for the body. Sometimes we mistake thirst for hunger. In fact, it has been proven that the body often needs water at such moments. So drink more! Even if you consume a lot of fiber and drink little water, you will become constipated. Fiber plus water is the perfect way to gently cleanse your body. But, do not use packaged juices, they contain sugar.

Do you advise giving up sugar altogether?

At the very least, reduce your intake. There is no need to add sugar to tea and food, it is already present in food in the form of fructose and glucose in vegetables and fruits.

List purely female foods and micronutrients.

First of all, it is calcium. It is good for hair, nails and bones. If you complain of bloating, consume probiotics, protein, and calcium. They are found in yogurt. Salmon is also healthy, rich in omega-3 fatty acids and a source of protein that is so good for the skin. And, of course, fiber. For example, 49 pistachios can replace one chicken breast in terms of calories. Eating them will provide you with protein and fiber.

What do you recommend to girls at the Miss Universe pageant?

These girls eat very poorly: before the competition, they practically do not eat anything. And after the competition, the winners go on a journey for a whole year. On numerous flights, fast food becomes their main meal, which is very bad. I teach them to choose the right food. For example, instead of burgers, I advise you to eat pistachios and breads with a lot of fiber, as well as drink more water.

And one last tip: don’t forget to eat in the morning! Having a good breakfast, you start the metabolic process, and this is what helps to reduce weight. If you do not eat breakfast, but only have lunch, then the calories will be retained in the body.