Healthy eating

Obesity is diagnosed when the waist in men is more than 94 cm, in women - more than 80 cm at any height. Measure correctly at navel level.

We must remember: we eat to live, not "we live to eat"

Our recommendations are not a short-term diet, this is how everyone who wants to be healthy, live longer and better should eat like this.

Remember, for weight loss 80% is proper nutrition, 20% is physical activity.

Physical activity can be started with walking 30 minutes 3 times a week, gradually increasing the frequency and intensity of training (target speed - 6 km / hour, walk 3 kilometers daily in 30 minutes) is considered good intensity. Bicycles, swimming, running, playing sports also help a lot: volleyball, football, basketball, tennis. In good weather, it is preferable to work out in the fresh air, in the morning, while there is strength and the air is not yet heavily polluted by exhaust gases

The amount of fluid consumed is 30 ml / kg in healthy people, 40 ml / kg in obese people, but not more than 4 liters per day. Try to drink alkaline non-carbonated water, the pH of which is close to 7. The alkaline or acidic state of water can be determined by special test strips for the oral cavity, which are sold in pharmacies. Here are some examples of water pH measured by us: Elbrussia - 7.0; Aqua Dombay - 6.5; Pilgrimm - 4.5; springs of the Caucasus - 4.5; Mountain Summit - 4.5 (from this it follows that preference is given to Elbrussia from Cherkessk and Aqua Dombay)

Meals should be varied and balanced. Of the protein products, preference is given to meat of red fatty varieties (beef, lamb), fish (desirable wild, not farmed, which is grown outside the will), eggs, dairy products. Completely exclude fast carbohydrates (sweets, sugary drinks, white flour products). Replenish carbohydrates from vegetables and fruits, preferably fresh.

Meals should be varied and balanced. Of the protein products, preference is given to meat of red fatty varieties (beef, lamb), fish (desirable wild, not farmed, which is grown outside the will), eggs, dairy products. Completely exclude fast carbohydrates (sweets, sugary drinks, white flour products). Replenish carbohydrates from vegetables and fruits, preferably fresh.

Go to bed no later than 22.30, sleep duration is at least 7-8 hours. The sleep hormone melatonin is a fat burner. You need to sleep in a well-ventilated room with fresh air, at a temperature of +19 degrees

PRODUCTS THAT YOU CAN CONSUME WITHOUT LIMITATION

• cabbage (all types), mushrooms, cucumbers, tomatoes, peppers
• lettuce, greens, spinach, sorrel
• tea, coffee without sugar and cream
• still drinking water
• meat (lamb, turkey, veal, beef). Exclude chicken, it contains a lot of hormones and antibiotics (chicken can only be eaten at home)
• wild fish
• zucchini, eggplant, beets, carrots, green beans, radishes, radishes, turnips, green peas (vegetables can be eaten raw, boiled, steamed, baked; frying is not recommended)
• the use of fats (oil, mayonnaise, fats) in cooking is not allowed

PRODUCTS THAT SHOULD BE CONSUMED IN A MODERATE QUANTITY

• milk and fermented milk products of normal fat content, and preferably homemade. Do not use low-fat dairy products !!!
• boiled potatoes, preferably steamed
• mature legumes (peas, beans, lentils)
• whole grain cereals (no more than 6 tablespoons per serving). Exclude semolina, white rice, instant porridge.
• vegetable, meat and fish soups cooked in the second broth
• pasta made al dente (only from durum wheat) (no more than 6 tablespoons per serving)
• bread and bakery products - not rich (preferably coarse bread, or whole grain, 1-2 slices a day)
• fruit (other than those specified in the "exclude" clause)
• nuts, seeds
• eggs
• "In moderation" means half of your usual serving
• food should be as natural as possible, "roughly cooked" - it is better not to cook than to digest

PRODUCTS THAT SHOULD BE EXCLUDED OR MAXIMUM LIMITED

• vegetable oil (2 tablespoons per day are allowed, preferably vegetable oil, flaxseed oil) and only unrefined
• mayonnaise
• exclude meat grown using hormones and antibiotics, usually pork and chicken
• smoked meats, sausages, sausages, sausages
• canned meat, fish
• sugar, honey
• fruits and berries: bananas, grapes, dates, watermelon, melon
• canned meat, fish
• sugar, honey
• fruits and berries: bananas, grapes, dates, watermelon, melon
• preserves, jams
• sweets, chocolate (if you really want to - 1 \ 4 bars of dark chocolate with a cocoa content of 70-90%)
• pastries, cakes and other pastries
• biscuits, pastry products
• ice cream
• sugary drinks (coca-cola, fanta, etc.)
• alcoholic beverages (250 ml of dry red wine is allowed, 50-100 ml of vodka - maximum 2 times a week). Beer is completely excluded !!!
• any method of cooking is allowed (baking, boiling, steaming, grilling, in a pan), the main thing is without adding fats !!!
• try to use utensils that allow you to cook food without adding fat (double boiler, special pans, oven, grill)

SIMPLE WAYS TO LOSE EXCESS WEIGHT

1. The basis of food - vegetables (except corn) and meat
2. Remember that vegetable fats are higher in calories than animal fats. Red meats and fish are preferred. The calorie content of alcohol is approaching the calorie content of fat, it must be limited as much as possible
3. Obesity means insulin resistance (see the Internet for what it is). Each meal causes an increase in insulin in the blood. Hyperinsulinemia itself causes a pronounced feeling of hunger, especially in the evening hours. Such patients literally "sweep away" everything in the refrigerator in the evening after work. Therefore, obese people are recommended to eat as little as possible (3 times a day, preferably 2), while using larger portions (more often you can eat for diseases of the gastrointestinal tract and with intense physical exertion). Recommendations for more frequent, fractional meals do not have scientific validity here. Prescribing drugs that lower insulin levels can significantly reduce appetite and improve human metabolism. Well reduces appetite water with lime or lemon
4. Monitor the level of vitamin D in the blood. With its deficiency, take in the correct dose, which should be determined by a competent doctor
5. If you want to eat, drink some water. The center of thirst in the brain is located next to the center of hunger. Therefore, a lack of water in the body can be mistaken for a feeling of hunger.
6. For half an hour as you sit down at the dinner table, have an aperitif. A glass of water, tea without sugar, a cup of vegetable broth. Drinking 500 ml of water before each main meal contributes 44% more weight loss. A feeling of fullness in the stomach, will force you to be content with a smaller amount of food. Sweet, sour drinks, strong meat broths that stimulate the appetite will not work.
7. The last meal should be no later than 2 hours before bedtime. There is an old saying: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy."
8. Start your lunch or dinner with a low-calorie snack, such as a hard-boiled egg, salad, and not a main course. Grated carrots, celery, cucumbers are good
9. Give preference to condiments that do not whet your appetite. Sprinkle food liberally with dill, parsley, mint, savory, cumin
10. Salt retains water, it should be limited as much as possible. Replace at least part of the salt with lemon juice
11. Buy natural fruit juices with added sugar.
12. Cookies, chocolate, jam, other sweets. Down with temptation !!!
13. There should be a lot of food on the plate. Prepare light meals that can be visually enlarged
14. As you know, food is a pleasure. So stretch it out a little longer! Do not swallow in a hurry. Chew each bite well. Perhaps, if 10-15 minutes pass between the change of dishes, you can easily refuse to continue your lunch or sweet dessert.
15. It is often difficult to immediately give up long-term habits and addictions. You should not immediately go on a strict diet, denying yourself everything. Start gradually - to begin with, give up two or three of your favorite foods (ice cream, cakes, chocolates). Then other high-fat foods can be gradually added to the list of prohibited foods. If your habit is late dinner, start gradually shifting your mealtime to an earlier time, every day by 10-15 minutes. Also, gradually begin to increase your physical activity. You don't have to start with intense fitness right away, walking in the fresh air or light gymnastics is better. In any case, there should be no discomfort after training. If the loads are very high and cause discomfort, then subconsciously you will try to avoid them,
16. You can choose food products more professionally and individually after consulting a nutritionist.