Have you ever wondered: are you eating right?
Statistically, many people don’t even realize that they are doing something wrong.
An expert from the BelNovosti news portal, pharmacist Mantas Yakimavičius, will help you figure this out.
The environment can convince you that any food is tasty. A great example is wine.
If you remember yourself as a child, you will probably agree that your parents’ alcohol was tasteless. As a teenager, most likely, you began to like sweet wine, and you could not understand how you could drink dry wine, because its taste is disgusting!
However, you have seen that older and more educated people drink only dry wine. Have you started to think how this tasteless wine can be tasty? To adapt to others, you gradually began to try dry wine yourself and torment yourself. After all, it is unfashionable among adults to drink sweet wine!
Finally, at the age of 30, you convinced yourself that dry wine is tasty. But if you were not surrounded by an environment in which it is stated that you should drink wine (first sweet, and then dry), you would continue to think that wine is not tasty.
The trouble is that we first think about taste and (or) prestige, and only then about our digestive system. Let's face it, drinking a certain type of alcohol is very fashionable, and we are under some kind of pressure. After all, if a person declares that he does not drink alcohol, people around him have many questions.
If it's a woman, maybe she's pregnant? Alcohol does not bring any benefit to humans; on the contrary, it is harmful. So, why is a smart person obliged to burn with shame because he does not use this or that product?
The worst thing is that society not only forces you to eat the wrong food, moreover, society makes excuses, that is, it makes food seem healthy.
For example, people discuss that beer contains many vitamins, wine has a positive effect on cardiovascular activity, and 100 grams of vodka helps calm the nerves. Such claims seem attractive to make us believe that it is truly beneficial. Resisting social pressure is not easy.
The human body is an intelligent system, which means you can torture it for a long time, but it will still function. Of course, if you eat junk food, the system will not work as well as it should. You will have problems with the intestines (constipation), digestion, and acne.
However, by eating the right foods, you will not only forget about these problems, but you will not even have to think about obesity.
Nature has worked to ensure that we can independently select the best food using our senses. Our feelings help us determine whether food suits our body or not.
Symptoms of poor nutrition
Many people do not think about what and how they eat, and when they begin to experience unpleasant symptoms, they sincerely do not understand the reason for their origin. The stomach contains a huge number of nerve endings (more than all other organs). Any failure in its functioning will affect the overall well-being and functioning of the entire body system.
The following symptoms may indicate that you are not eating properly:
- Deterioration of skin condition (oily, acne, wide pores, rash, irritation, sagging).
- Heaviness in the abdomen, flatulence, bloating, cramps, rumbling.
- Dyspepsia, heartburn, nausea.
- Violation of bowel movements (diarrhea, constipation).
- Frequent headaches.
- Lack of energy, weakness, lethargy, apathy, depression.
- Irritability, aggression, sudden mood swings
- Overweight, obesity.
- Pain in the right side, pain in the back.
- Decreased libido.
- Cardiac dysfunction (arrhythmia, tachycardia).
- Muscle weakness, muscle pain.
- Inflammation of the joints, deterioration of their mobility.
- Frequent allergic reactions.
- Memory impairment.
- Tendency to frequent infectious diseases and inflammation.
These are just the most common symptoms; in reality there are many more. The body can “hold on” for a long time and give signals that it is uncomfortable. If a person constantly ignores them, then long-term disorders develop into serious and sometimes very serious diseases.
Definitions of good nutrition
Proper nutrition is also called rational. For minimal compliance with this “naming”, food must contain all of the above substances: BJU (proteins, fats, carbohydrates), vitamins, dietary fiber and minerals. But the main thing is that the amount of these substances is normal - exactly as much as the body needs that day. The reserves will already be harmful, because the person will begin to gain excess weight, may disrupt metabolism or harm his well-being.
In addition to these requirements, proper nutrition should not contain harmful substances:
- Transgenic substances. The harm from their use has not yet been proven, just as the benefits have not been proven, so it is better to exclude them entirely to avoid them. They appear after changes in the genome of animals or plants, which are then eaten.
- Carcinogenic substances. These complex chemical components appear, among other things, as a result of the substance being exposed to high temperatures, so their value in food is questionable.
- Results after aggressive agronomy. This includes all aggressive fertilizers: nitrates, pesticides, etc., as well as fruits and vegetables grown with their use.
- Biological poisons. Appear after biological processes, such as decay, or during exposure to microorganisms.
- Radioactive substances and heavy metals. In unfavorable environmental zones, they can penetrate into food products and harm them and the people who eat these products.
Mental retardation
Sweets are the Achilles heel of almost any young lady. Who among us doesn’t have a box of chocolates hidden on the mezzanine for a rainy day? Who hasn’t eaten a piece of “Napoleon” while bursting into tears while listening to the movie “Titanic”? Which of the beauties has not eaten a grudge against her beloved with a bucket of ice cream? Alas, it is a rare beauty who is indifferent to all kinds of chocolates and marmalades. That is why, having decided to fight excess weight, most of us, gathering our will into a fist, say a firm “No!” sweets and go to the gym to torture themselves on the exercise machines. But in vain. By doing this, you should not hope that in a couple of weeks your body will become elastic and toned.
A common mistake many people make is the belief that during physical activity the fat burning process immediately starts. Unfortunately, it is not so easy to kick them out of the depot. But the body nevertheless needs to get energy somewhere for jumping and running: proteins, which are processed quickly and readily, become its source. By losing them, the muscles do not pump up at all, but, on the contrary, lose their tone. Moreover, fats are burned only in the company of proteins, and if the latter have already been consumed, then the former will not be broken down. To change the situation, you need to trick the body: a couple of hours before training, feed it something sweet - tea with honey, grapes, a piece of dark chocolate. Then the body will begin to use glucose as an energy source, and at this time, untouched proteins will pull fat deposits out of their “den” and deliver them to the muscles, where they will subsequently be safely used up.
By the way, not only athletes suffer from a lack of sweets. Those at risk include people in creative professions, teachers, economists - in short, knowledge workers. After all, our brain uses exclusively glucose as an energy source. Without it, it will not function normally, which means you are guaranteed headaches, distracted attention, weakened memory and other troubles that will greatly impair the quality of work. However, this does not mean that you need to eat a ton of eclairs a day: drink tea with honey or sugar, rosehip decoction with jam, gradually enjoy bananas and grapes, and then you will not face a glucose deficiency.
How to Recognize Diet Mindset
Is this a set of WTH is a “diet mentality”? attitudes and habits, because of which a person seems to be on a diet for life. Even if he is sure that he lives and eats as usual, he still perceives food as an enemy and cannot stop controlling and limiting his diet.
Dietitians, nutritionists and psychologists who work with eating disorders sometimes call this way of thinking a hidden diet. Here are its signs WTH is a “diet mentality”? :
- You count calories. As well as carbohydrates and fats. Before you eat something, mentally estimate the nutritional value of the food and determine whether it is too high. And you don’t always realize it.
- You avoid "bad" foods. Anything can fall into this category, from French fries to cottage cheese with 5 percent fat content instead of zero.
- You punish yourself for “bad” food. You are hungry after eating a piece of cake. You jump rope to quickly “burn” a portion of salad with mayonnaise. You figure out how you will have to pay for this or that dish.
- You only eat at certain times. For example, you fast after six in the evening. Or you take long intervals between meals, even if you really want to eat.
- You start eating less before important events. Weddings, birthdays, corporate events - all this becomes a reason to cut down on your usual diet.
- You limit your intake of fats and carbohydrates. And you believe in dietary myths that say you need to eat less of them.
- You are trying to satisfy your hunger with drinks. Instead of eating right away, drink water, tea or coffee.
- You spend a long time choosing what to eat. Moreover, you are guided not by your tastes and desires, but by what food is the “safest”.
- You try not to eat in public. Especially “wrong” foods like desserts or fast food. You are ashamed and don’t want anyone to think you’re a glutton. Therefore, you eat all the “forbidden” foods slowly, alone.
- You only care about numbers. Weight, waist circumference, abdominal fat thickness, body mass index. You focus only on them, and not on your well-being.
Increased risk of depression
Serotonin is a complex substance that, although it is independently synthesized by the body, is in insufficient quantities. The deficiency must be covered from the outside, and this substance is found mainly in vegetables and fruits.
The Joinfo.ua team reminds you that a balanced diet is extremely important. The diet should have everything - vegetables, fruits, meat, and much more. In this situation, you can even allow indulgences in your diet and sometimes eat fast food without fear of negative consequences.
We also believe that it would be useful for you to know which vegetables you should definitely enrich your diet with in the fall. At a minimum, in order to stock up on vitamins for the winter.
No fat - no sex!
Extra pounds, wrinkles at the waist and excessively wide hips are usually associated with fatty foods. Therefore, in pursuit of a slim figure, many young ladies first of all exclude butter, pork, chicken thighs and wings, milk, high-calorie cottage cheese and cheeses from their diet. On the one hand, fats are certainly harmful, but on the other hand, our body needs them in reasonable quantities.
It is known that from polyunsaturated fatty acids the body produces local tissue hormones - prostaglandins, which have anti-inflammatory and vasodilatory effects and regulate blood pressure levels. They also prevent the formation of blood clots, which means they protect us from diseases of the cardiovascular system. And their beneficial functions do not end there: by depriving yourself of animal fats, you greatly risk your libido. As strange as it may sound, such a diet may well kill sexual desire. Our liver produces bile, a substance that is necessary for the initial processing of fat that enters the body with food. If you completely exclude high-calorie fatty foods from your menu, it will not flow from the gallbladder to the intestines. In this situation, the amount of cholesterol in the bile will prevail over the amount of bile acids. That will not allow it to precipitate. As a result, cholesterol will not be able to enter the intestines and be absorbed into the blood, and this will lead to a decrease in the formation of estrogen and vitamin D. As a result, the woman will become frigid.
Keep in mind: by forgetting about high-calorie foods of organic origin, you are deprived of a whole group of vitamins that are absorbed or formed only in the presence of fats. These include: A (responsible for the condition of the skin), E (stimulates the immune system), K (without it, wounds, cuts and pimples will take a long time to heal) and D (its lack leads to a lack of calcium, on which the strength of bones and teeth depends). What is important is that all these vitamins are antioxidants that block reactive oxygen species (free radicals) formed as a result of metabolism. As soon as there are too many of them, they begin to attack the cells of the body, and this is fraught with the occurrence of diseases and deterioration in appearance.
Exercising without a balanced diet
Many people think that by spending long hours in the gym, they can eat everything in large quantities and that the expected result will still be achieved.
However, this is also incorrect. Exercising without a proper diet will lead to poor results and backfire. You should always combine both because exercise without diet does not work.
What is the holo diet and does it help you lose weight?
Katy Perry
It's no secret that losing weight is not the easiest process. Every year, experts invent more and more new diets. Thus, one of the most popular is the holo-diet (according to Google, it breaks records in the number of views), according to which a failure in the hormonal system prevents getting rid of extra pounds. Let's talk more about this type of nutrition.
Instead of limiting carbohydrates or fat, the Golo program (not really a diet, but a program developed by a group of doctors and pharmacists) focuses on hormone balance. According to experts, it is the imbalance of hormones that causes stress and anxiety, which leads to us overeating and metabolic processes in the body are disrupted.
The main enemy of slimness, according to the creator of the hunger diet, American psychiatrist Dr. Keith Ablow, is insulin. It is he who is to blame for the extra centimeters on the waist, even if the person eats healthy food and exercises regularly. This is because this hormone causes fat accumulation and slows down metabolism.
The diet offers a plan that promises to help you lose weight by balancing hormones, helping regulate blood sugar, supporting proper glucose metabolism, and energizing you while allowing your body to naturally shed stored fat.
Principles of nutrition
The diet involves eating meat, fruits, vegetables and healthy fats, but fast carbohydrates should be excluded (nothing new, right?). As a result of such nutrition, the body reduces the production of insulin, which has a fat-forming effect. In fact, this is one of the varieties of a protein diet, similar to the Dukan diet. The main rule is to limit the consumption of carbohydrates (white bread, pastries, sugar, fast food) and replace them with protein, that is, meat.
The creators of the system claim that they have no serious restrictions, the main thing is to create a menu of whole foods and give up sugar, processed or refined foods.
All food is divided into four fuel groups: protein (meat, poultry, fish, seafood, dairy products, eggs, nuts), carbohydrates (starchy vegetables, fruits, whole grains and legumes), fats (cold-pressed vegetable oils, chia seeds, flax , sunflower) and vegetables (green and non-starchy such as cabbage, zucchini and eggplant).
It is recommended to have three meals each day with a certain amount of food from each fuel group.
But there is still one catch. The developers of the diet are confident that it works better if you take certain nutritional supplements: they have created a patented capsule called “release”. The website states that it consists of zinc, chromium, magnesium and plant extracts (banaba leaves and Rhodiola rosea).
The problem is that no one can guarantee that the mystery supplement will be right for you. And how it might improve insulin resistance and metabolic problems is unclear. Some of the ingredients may also cause stomach upset or nausea, which is something to be aware of, says nutritionist Jessica Crandall.
In addition, there is important information on the website in the “Research Program” section: “Disclaimer: The pilot studies conducted were preliminary and did not include a placebo control.” The fasting diet is not intended to diagnose, treat, cure, or prevent any disease and has not been approved by the Food and Drug Administration.
Olga Galeeva, a nutritionist at the European Medical Center, believes that this whole diet is just a clever marketing ploy. Debbie lost 112 pounds in 1 year and Graham lost 131! You will learn about this on the website. Classic marketing of weight loss products (problem, 5XL pants example, solution, success stories, compelling evidence, store). Every country in the world will have its own Debbie and Graham who will want to try it. Essentially, Golo is a nutrition program and dietary supplement. Selling simply a balanced diet is problematic. We need a “guide”, his role is played by dietary supplements, the nutritionist is sure.
The danger is that it is only possible to fully understand the nutritional recommendations and the composition of a dietary supplement after purchasing the product. It supposedly contains 7 herbal ingredients and 3 minerals.
To lose weight, you need a balanced diet, physical activity, healthy sleep and strong motivation. I don’t see any point or indication for accompanying the diet with any additional supplements. Metabolism is math. Until the energy intake and expenditure come into balance, there will be no result. “No pill regulates this process,” warns Olga.
Is it possible to lose weight on a fasting diet?
It's actually unclear. The diet's developers cite numerous studies on their website as evidence that the program actually works, but the studies were paid for by the company. On the other hand, to lose weight, it is important to eat a healthy, balanced diet and control your calorie intake, and the fasting diet is built on these key principles.
But it's also important to be careful with your insulin levels, says Dr. Peter Leporte. Here's the thing: when our body releases insulin, we start to feel hungry. However, the action of the supplement is aimed at preventing an increase in insulin levels and, in fact, forcing us to eat less often, warns the specialist.
If you have concerns about a hormonal imbalance, you should consult your doctor, who can recommend the right treatments, suggests Amanda Baker Lemayne, MD.
It is important to consult your doctor before choosing any diet.
Bottom line: Some of the principles of the fasting diet are standard rules, such as eating vegetables and protein-rich foods (the main thing is to create a calorie deficit). But there's no data on these mystery supplements she suggests using, so be careful.
