The 10 most common mistakes in nutrition
The so-called «drying» is a serious blow to the body. It is fraught with dehydration, premature ageing, thickening of the blood. In this way the athletes rounded up weight (expel water) before the competition, but it is absolutely not acceptable for the average person. To lose weight and stay healthy you need to drink more water and do it properly. Every morning should begin with a glass of water. You need to drink half an hour before and 40 minutes after eating. Don’t sing food, and every loss of the liquid fill. In the hottest weather or intense workouts, you should drink more than usual.
Some women complain that eating little but gain weight. When reviewing their diet, it appears that they do not account for caloric drinks like juices, nectars, alcohol, sweet coffee. For a drink we will remind that in a Cup of beer contains approximately 160 kcal. And the benefits of fruit juice from a pack is greatly exaggerated. Besides the fact that fruits contain glucose, in the juice add artificial sweeteners. Abuse of this juice not only leads to obesity and to diabetes mellitus. Quench your thirst better than pure water or unsweetened tea, and calories you need to eat, not to drink.
Misconceptions about the fruit
It is believed that the fruit can be eaten anytime and as much as you want. This is not so. The carbohydrates they contain are converted into glucose. It does not matter if a person is physically active and do not consume sweets in addition to fruits, then the metabolism of carbohydrates is fine. When the sedentary lifestyle, glucose is converted into fat.
People suffering from diabetes generally prohibited fruits with a high glycemic index (we are talking about grapes, persimmons, figs). This does not mean that they are banned just for losing weight some of them are best eaten as a separate dish or snack. Bananas, pears, grapes, melons, dried fruits preferably consume in the morning. Apples, grapefruits, oranges, plums can at lunch and dinner.
And before going to sleep is better not to eat any fruit at all, as they may cause gas in the intestines.
Misconception about pineapple
The view that pineapple helps burn fat mistake. Girls who believe that you can lie on the couch, eating pineapples and to lose weight be disappointed. Pineapple is a sweet fruit and the enzyme bromelain that it contains does not burn fat, but only promotes good digestion. There is another but… due to the very high content of organic acids of the pineapple is generally not recommended to eat for those who have kidney problems, as well as any inflammatory diseases of the gastrointestinal tract.
Misconception about Breakfast
It is believed that the Breakfast is «off». It is believed that during Breakfast you can and should load the body with proteins and carbohydrates. Some understand this to mean that if you want to roast potatoes or meat, it is better to eat it in the morning, because during the day calories any consumed. However, the Breakfast gives the installation body for the whole day.
If in the morning to eat a fried potato, then what do want for dinner? Morning meal is only 30-35% of the daily intake, i.e. to turn it into a dinner is not worth it. Ie shouldn’t eat for Breakfast are fried, fatty and any heavy food at all. A good start is milk whole grain cereal with fruit, cottage cheese casserole, a sandwich with boiled meat and greens, cottage cheese with berries. One of these dishes will give a feeling of fullness, the source of the required energy.
Refusal to eat after 18-00
A common mistake among women wanting to lose weight is not to eat after 18-00. There can and should be 3-4 hours before bedtime, otherwise the body will begin to hoard fat as a reserve. You can eat and closer to sleep, but it should not be fried food, bread, meat, and, as mentioned above — fruit. Raw vegetables, eaten in the evening, load the pancreas, but stew can be eaten 3 hours before sleep.
Also perfect fish with a green salad, kefir, natural yoghurt, fermented baked milk (your choice). The main rule, the closer to sleep, the less portion. For the hour before bedtime should just be a Cup of yogurt.
Big breaks between meals
Strange, but they do not contribute to a slim figure, but only provoke strong, sometimes uncontrollable appetite. Not to gang up on food during lunch and dinner do two snacks a day in addition to three main meals. Most importantly, remember that this is not a complete meal and sausage sandwich snack to be. Baked Apple, handful of nuts (30 gr.), yogurt, cottage cheese, some fruit, cocoa – any of these products to choose from is a great way to have a little to kill the appetite.
Misconceptions about cheese
In limited portions — Yes. Mistaken are those people who are watching your weight, dieting and literally absorb the cheese. Because cheese contains a lot of fat and calories. The daily intake of fat for an adult the average is 80 grams (each calculated individually). In today’s world people consumes the fat in two times more than the body needs. Hence the risk of cardiovascular disease. There nation the secret, which is not solved by scientists. The French high-calorie nutrition and abundant fat intake have comparatively low rates of cardiovascular and oncological diseases. This phenomenon is called the «French paradox».
Semi-finished products from supermarkets
It hit the figure and vessels. You never know what her caloric and fat content. The freshness of cooking oil and as salad dressings – topic and raise is terrible. With semi-finished products easier, we have them boil or fry at home. But the quality of the products for billets, usually low, and accordingly low price.
Misconceptions about protein-rich foods
Restriction of protein is a mistake that leads to depletion of muscle mass. Especially dangerous such experiments in adolescence and during pregnancy. Protein is necessary to obtain from animal products, and plant (beans, peas, soy, nuts). The other extreme is a healthy diet. The body can not cope with a large amount of protein without the help of fiber. Suffer liver, kidney, pancreas. So as proteins and everything else has to be in moderation. The norm is 1 gram of protein per kilogram of your weight — and stick to it.