We have all heard about the culture of proper nutrition, but only a few adhere to it. Although the mind understands and agrees: we are what we eat. Why? One proper nutrition seems to be a boring idea, they say, once we live, others are afraid to live half-starved, others are blamed on employment, lack of finances or lack of willpower. But let me tell you, this is not a diet, eternal austerity or gray life. Proper nutrition is an opportunity not to give up your favorite dishes from tomorrow, but every day to become healthier and more beautiful. There are little tricks here that we are willing to share.
The Power of Small Steps
The most important principle is not to try to switch to a healthy diet in one day. Otherwise, a couple of breakdowns are guaranteed, after which you spit on this great venture. But you are most likely to succeed if you go to the goal in small steps. So we begin to adapt to small changes without compromising our mental balance and food receptors. What yesterday was considered impossible, today becomes a habitual way of life. Can you imagine how you will move forward in a few months? Thus, it will be possible to abandon your favorite sweets, sweet buns, excessive consumption of coffee, etc.
The main secret is to begin to gradually replace the usual dishes with a useful alternative. Then we will not feel that we are depriving ourselves of the joys in life. Another nuance - first replace harmful products and only then begin to work on reducing the volume of portions. It is very important that a healthy diet organically and imperceptibly enters your life. Here are examples of rotations, which
for clarity are given in pairs: • sausage - chicken meat, rabbit, lean beef;
• fried potatoes for garnish - stewed vegetables, cereals (rice, buckwheat);
• store curd mass - home version (granular cottage cheese + sour cream + berries, dried fruits);
• mayonnaise - natural yogurt, low-fat sour cream;
• white bread - whole grain version;
• red meat – seafood;
• chips – unsalted nuts;
• pizza to order - a homemade option;
• chocolate bar – apple, banana or orange;
• carbonated drink - a glass of water;
• whole milk – 1% milk;
• sweet corn flakes - whole grain analogue;
• sweets - a handful of berries;
• sugar – maple syrup, dried fruits, honey;
• hard cheese – soft cheese;
• fried dish - boiled or stewed version of
it, etc. To introduce a new useful product for you painlessly, introduce changes one at a time. It is absolutely normal if the consolidation of one step will be 2-3 weeks. When it seems that you will not cope, split the next task into smaller ones. For example, it is impossible for you to give up sweets and muffins altogether. Exclude at least the absorption of chocolate, and everything else
- while the green light, etc. Another nuance - replace junk food with useful analogues, but only those that you like. If you begin to step over yourself, persuade, forcibly squeeze in healthy food, the idea is doomed to failure.
Useful tips
The transition to a healthy diet frightens many of us with a complexity that in practice turns out to be imaginary. For most of us, it is enough to optimize the diet so as not to overeat and not feel hungry. We share our recommendations:
1.Practice fractional nutrition (3 main meals and two quality snacks). This approach is approved by both nutritionists and gastroenterologists;
2. Never give up breakfast, so that by lunch you do not feel wolf hunger. Otherwise, overeating is inevitable. Be sure to include protein: it is more difficult to break down, it helps to prolong the feeling of satiety;
3. Plan a diet for the day from the evening. Even better - write in the diary that and
when you eat. Take homemade food with you. Too pedantic? But for sure you will not pounce on the harmfulness in the nearest fast food;
4. Drink more water, replace coffee and soda with it. Alternatively, put a bottle or glass of water on your desktop. Forget to drink? Download a special application on your phone with regular "reminders";
5. Respect your food weaknesses. Here, too, the 80/20 rule works. That is, 20% of cases of eating can be given to the "ransom" of a piece of pizza, portions of ice cream, a glass of wine. Of course, if this will happen only sometimes. It turns out that proper nutrition is not such a sky-high aspiration or the lot of the elect. The main thing is that you understand for what purpose you are changing the usual way of life. Otherwise, you will not have a reference point why you are doing it. This, in turn, provokes breakdowns in food, a return to previous eating habits, a sense of guilt. With a developed motivation, things will go uphill, and the distance between the old "edible" weaknesses and useful actions will only increase. Success to you in all endeavors!
