Don't let yourself be convinced you are fat because you eat too much!
Do you want to lose weight? Eat less. This is a frequently repeated advice, which, however, has no coverage in the facts. The amount of food is not really the main problem that causes weight gain. You can eat even more than now and you will start to lose weight. the problem is what we eat and how we eat.
You won't eat dinner because you want to lose weight? This is one of the worst mistakes you can make if you want to lose weight. Skipping meals very quickly negatively affects the figure. This way our body accumulates even more fat from the next meal we eat. This is because it is adapted to accumulate reserves in crisis situations, and such a situation is a lack of food. Once it was a problem, today food is very easily available. However, the procedure is already programmed for us and when we do not provide him with calories, he will start to put them off for a rainy day. Did you know that in this way during the year you can gain weight 10kg just skipping meals?
So you probably already guess that one of the very important rules is eating meals regularly at the same times. But do they have to be poorer, do I need to limit the amount of food to reduce calories? This is another myth.
We get fat because we eat inappropriate products. They provide too much calories in relation to the needs of our body. See how many calories a typical dinner can have. Regular pork chop, potatoes and salad, and a bowl of soup is already about 1000 kcal.
If we replace the potatoes with cooked buckwheat, we also eat roasted chicken breast, cooked vegetables and we can reduce the calorie content of our dinner by up to half. This means that we can eat, for example, more vegetables to feel full, and the caloric balance of a meal will not change. However, when we add another cutlet in breadcrumbs and potatoes and cucumber salad on cream, we will drastically increase the caloric content of dinner. The question is what effect do we want to achieve, do we want to feel full? We will get it by eating this and that, and yet we will not gain weight, but lose weight by making a healthier dinner.
What additionally burden our caloric balance during the day are all snacks, bars, sweetened drinks and low-quality ready-made food rich in fats. See how many calories there are in the usual snacks that we reach for during the day:
- Small fries - 239 calories
- A glass of cola - 70 calories and a huge amount of sugar
- 100g crisps - 530 calories
- 100g salty sticks - 400 calories
- 100g milk chocolate - 580 calories
Now compare it to how much your body needs calories a day. This can be calculated from the PMM formula, i.e. the basic metabolism. This tells us how much energy the body needs for its functioning, but additional physical activity burns extra calories. K
A woman who weighs 60 kg and is 30 years old and 160 cm tall needs 1385 calories a day. The whole daily demand can be easily supplemented with dinner and one snack. Where does breakfast, dinner, snacks and drinks come from?
Formula for PMM
PPM = 655.1 + (9.563 x body weight kg) + (1.85 x height cm) - (4.676 x age)
So are you doomed to count calories? No, of course you don't have to do this. It's enough to introduce healthy eating habits into your life. If you eat healthy products, the quantity will not matter. For example, dinner should consist of half of vegetables and the other half should be divided into animal protein and carbohydrates. If these are healthy, e.g. fish, lean meat and buckwheat, rice or sweet potatoes, even if you eat more, your calorie balance will be beneficial anyway.
Counting calories is a prison, constant remorse over what you have eaten and in what quantity. However, if you start eating healthier things and you see that you are losing weight, you will stop caring about them at all.
Remember that not all fats are unhealthy and our body needs them as well as vitamins and minerals. The key to a healthier diet that will help us lose weight is choosing healthy ones and avoiding unhealthy ones. How to do it?
- Monounsaturated fatty acids
- Polyunsaturated fatty acids: omega-3, omega-6 fatty acids
Unhealthy Fatty Acids
- Saturated fatty acids
- Unsaturated fatty acids
- Trans fat
You don't need a special philosophy to understand which are healthy and which are not. Just follow your instincts. Finished products, fatty meat or fatty dairy products contain unhealthy fats. The source of these healthy can be unprocessed natural products, e.g. fatty fish, nuts, olive oil.
The moral of this is very simple, we prepare as many meals as possible from the basics at home, and then we will be sure of what they consist of. Here are a few foods that contain healthy fats to help you choose:
- fishes and seafood
- skim milk products (but not light)
- olive oil
- coconut oil
- rapeseed oil
Already these 7 products will allow you to easily start preparing the menu. You already know that it is better to fry in olive oil or rapeseed oil. You also know that it is worth eating vegetables and lean meat. In addition, you know that fish will be good, and nuts, fruits or vegetables will work as a snack. Start eating healthy instead of eating less and the effects will surprise you!