How to live a long, happy and well-fed life while remaining a beautiful and slim person? Unfortunately, lately many have had to choose: either a well-fed life, or slim body and attractive appearance. Nutritionist Yulia CHEKHONINA in her book “The Plate Rule. The Russian version convinces its readers – mostly female readers – that it is not at all necessary to make a choice between hunger and obesity. It is quite possible to stay slim without starving yourself. But for this, of course, you need to know the very “plate rule”.
WE DO NOT HATE POTATOES AND PASTA
To the general public, Yulia Chekhonina, an employee of the Moscow Institute of Dietetics, is known as a nutritionist for the “Give Yourself Life” project on the “Russia 1” TV channel. At the same time, she is popularizing the topic proper nutrition: publishes articles in magazines, appears on various programs. Yulia was prompted to write the book by numerous questions from patients about where they could find reliable information about proper nutrition on the Internet. As often happens: if you want to do something right, do it yourself. Which is exactly what Julia did.
The most amazing thing about Yulia Chekhonina’s method is that it is almost devoid of any prohibitions. You can eat potatoes, pasta, and even, horror of horrors, white bread. Only all this should occupy a certain place in the diet.
And for carbohydrates, that place is at breakfast. All of the listed products are inherently carbohydrates, and along with them the seemingly healthy and dietary buckwheat and rice.
“My nutrition system practically does not include debilitating restrictions,” says Yulia. – A person can eat a nourishing, varied diet and remain slim. The essence of the method is to mentally divide the plate into four parts, each of which contains something specific: one
a quarter is occupied by a protein dish, another by a carbohydrate dish, such as porridge or potatoes, and two quarters should be occupied by vegetables and fruits. However, we must strictly follow the rule: breakfast is the only meal when all “quarters” of the plate are full. During other meals, the place for carbohydrates is already empty. True, during the day you can allow yourself a piece of bread for lunch and even dinner.
SAMPLE MENU FOR THE DAY
Here's what a daily menu from Yulia Chekhonina might look like schematically.
Breakfast: a quarter of the plate - a protein dish, for example, an omelet; second quarter – carbohydrate dish: buckwheat or millet porridge; the third quarter is sliced fresh cucumbers, the fourth quarter is an apple. We repeat: this is the only meal of the day when the carbohydrate quarter of the plate will be filled. In the first half of the day, metabolism is most active, so you will have time to use up the calories received.
Second meal, snack: cottage cheese and tea or yogurt and fruit.
Lunch: soup and protein dish with vegetable side dish.
Afternoon snack: cottage cheese and tea or yogurt and fruit.
Dinner: a protein dish with a vegetable side dish four hours before bedtime.
An hour before bedtime: kefir.
WHY DON'T FASHION DIETS WORK?
“They actually work,” says Chekhonina. – Only this work is visible in a short period of time. And if we look at the situation over a year, over 3 years, over 5, we will see that with diets you can bring yourself to catastrophic obesity. This happened to one of my patients, who at the age of 40 weighed 160 kilograms. And it all started quite innocently for her, with 5 extra pounds at the age of 20. She lost the first 5 with the help of a diet in 2 weeks - a year later they came back and grabbed a couple more, making 7. She lost 7, choosing even more strict diet, – a little over a year later I received an extra 10.
And so she pushed her weight back and forth until obesity became her main problem.
What is her mistake? Many patients ask me about this. And the fact is that the diet that a person follows on a strict diet cannot be maintained for a long time. The prescribed weeks will pass, and our patient with his obesity returns to the diet that successfully led him to this obesity.
PROTEINS, CARBOHYDRATES, FATS AND FIBER – WHAT ARE THEY NEEDED FOR?
Proteins – building material. Condition of skin, nails, hair, muscle mass directly depend on protein consumption, hormones and cells are synthesized from it immune system. With a protein deficiency, all metabolic processes in our body are disrupted.
Fats. You should consume at least 60 grams of fat per day. They take part in the structure of cell membranes and participate in the formation of immune bodies. The condition of the skin greatly depends on fats.
On the other hand, fats are very high in calories, so they should be consumed in moderation. Abuse of fatty foods is the main sin of Russian people in nutrition. People suffering from severe forms of obesity allow their fat intake to be 2 or even 3 times higher. Be sure to note: all milk - cheese, cottage cheese, sour cream - should have no more than 5 percent fat content.
Carbohydrates are a boost of energy to maintain normal metabolic rates. Daily requirement in carbohydrates – 300–600 grams. The main source is cereals, bread and pasta. Unfortunately, the consumption of carbohydrates in obese people is also exceeded: they love sweets, including sweet carbonated drinks. And they don’t limit themselves to flour, side dishes from cereals and pasta.
Fiber is a very big helper for us. It is found in vegetables and works like a broom, promoting timely bowel movements, improving bile secretion and digestion. Fiber also prevents the absorption of excess fats and carbohydrates from the intestines and helps reduce cholesterol levels in the body. And finally, it is food for normal intestinal microflora.
At the same time, it is low-calorie.
Looking at the “correct plate” from Chekhonina, you can forget that you are on a diet. That is, you’re not on a diet—you’re following a regimen. healthy eating.
From the outside, the restrictions of any healthy diet do not seem so simple. So, Julia strictly prohibits drinking alcohol during the weight loss period. In general, drinks with a degree for those who want to stay slim are becoming a rare exception. Literally - on holidays, a glass or two of champagne or dry wine. No more. And fatty foods are also prohibited, including cheese, beloved by many.
How you want to eat for pleasure and at the same time remain slim and beautiful. “Unreal,” you say and sadly lower your shoulders. More than once, the fair half of the sex was faced with a choice: a slender, hungry hysterical woman and a kind plump woman. The latter doesn't seem like such a bad option, but is it worth the compromise? After all, it concerns not only appearance, but also health.
Nutritionist Yulia Chekhonina will help us figure this out. In his book “The Slender Factor. Ideal Diet", which has recently been added to store shelves, gives a lot of advice on nutrition and healthy image life.
Yulia Chekhonina's method
The most suitable time for high-calorie foods is considered to be the first half of the day. You no longer need to give up sweets and starchy foods, just eat them for breakfast. At this time, metabolism is most active, so you will have time to spend the calories received before evening. True, this does not mean that your breakfast consists only of cakes. In addition to carbohydrates, your body will also need protein (for example, cottage cheese), plant foods and a hot drink. In this article you will find.
The next meal should be light - it could be a fruit or a fermented milk drink.
A full lunch should follow after a couple of hours. Ideally, this should be a vegetable soup (for example, broccoli, celery, carrots and onions would be ideal), a protein dish and vegetables.
Next, another snack - a protein dish and a hot drink. And don't forget to eat something before leaving the office: let it be yogurt or a handful of dried fruits. They are guaranteed to save you from evening gluttony.
For dinner - again a protein-rich dish and a light salad. In addition, make it a rule to drink a glass of kefir an hour before bed. So, you can block it, and in the morning you will wake up with a good appetite.
Yulia Chekhonina's diet menu
In order to reset extra pounds and not to cause harm to the body, you must adhere to the following scheme. Every day you must eat:
- 3 protein dishes,
- 3-5 fruits,
- a bowl of soup.
The ideal diet from nutritionist Yulia Chekhonina
To make it easier for you to navigate, here is an example of a detailed menu:
- Breakfast. Buckwheat porridge, omelette, sliced vegetables, apple. Tea.
- Snack. Tea with cottage cheese or yogurt. Fruits.
- Dinner. Light vegetable soup, fresh vegetable salad and boiled chicken breast.
- Afternoon snack. We repeat the snack.
- Dinner. Steamed meat or fish with vegetable salad.
- An hour before bedtime. A glass of kefir.
Limit your consumption of fatty, fried and sweet foods, do not overeat - and the result will not be long in coming. And if you add to all this physical exercise, success guaranteed!
Protected by the legislation of the Russian Federation on the protection of intellectual rights. Reproduction of the entire book or any part thereof is prohibited without written permission from the publisher. Any attempts to violate the law will be prosecuted.
Yulia Gennadievna Chekhonina – general practitioner, nutritionist, candidate of medical sciences, researcher at the department of preventive and rehabilitation dietetics at the clinic of the Federal State Budgetary Institution “Research Institute of Nutrition” of the Russian Academy of Medical Sciences, assistant at the department of dietology and nutritional science at the Federal Institution of Higher Education of the Russian National Research Medical University named after N.I. Pirogov Ministry of Health and Social Development of Russia.
He is the author of 50 scientific papers, actively participates in the implementation of the national project “Health”, promoting the principles of healthy eating on central and international television and radio channels, and popular print media. Scientific consultant on clinical nutrition and one of the leading experts in the television project “Give Yourself Life,” created by order of the Ministry of Health and Social Development of Russia and “About the Most Important Thing” (carried out jointly with the Ministry of Health and Social Development of Russia).
Foreword from the publisher
Just as a ship, loaded with more than it can accommodate, goes to the bottom under the weight of the cargo, so exactly... the nature of our body: taking food in quantities exceeding its strength... becomes overfilled and, unable to withstand the weight of the cargo, plunges into the sea of destruction.
John Chrysostom
Every woman from time to time notes with disappointment: “I have gained weight” and there is “nothing to wear.” Often both of these statements have a cause-and-effect relationship, where “I have nothing to wear” is the effect, and “I’ve gained weight” is the cause. Well, I didn’t fit into my favorite dress, blouse, jeans, etc. And in this case, oh, how I don’t want to buy clothes a size or two or three larger than before. In addition, it is worth remembering that 70% of women experience a noticeable weight gain after childbirth.
A completely logical conclusion arises: “You need to lose weight!”, and with it a scheme of further actions is built. “I won’t do this and that!”, “This makes you fat!”, “You can’t eat after 18:00.” And if the attempts are weakly effective: “I will fast, drink water!” New-fangled and old-as-world diets are being used. And no one wants to think about the fact that such behavior is dangerous self-medication. Meanwhile, obesity is a diagnosis.
The question arises: is body weight really that much? Perhaps only a slight correction is required, naturally not operational, but a certain amount of extra pounds disappears, you just need to adjust your diet. However, if things have gone very far and your weight exceeds all imaginable norms (based on body mass index), you need to consult a doctor! Based on World Health Organization (WHO) estimates, approximately 1.7 billion adults worldwide are overweight (over 15 years of age) and 400 million are obese.
WHO has declared obesity the “epidemic of the 21st century.”
So what to do? Here is the book “The Slenderness Factor” by a candidate of medical sciences, a researcher at the Clinic therapeutic nutrition Federal State Budgetary Institution Research Institute of Nutrition of the Russian Academy of Medical Sciences Yulia Chekhonina.
It describes in detail the signs and causes excess weight, as a consequence, obesity and ways to solve this global problem. The author debunks some myths, especially those related to various “fashionable diets,” and offers his own version of catering, the essence of which is not restrictions, but a competent, balanced menu. Two versions of such a menu are given in the appendices to the book.
Experience with patients has shown that Chekhonina’s method works effectively. Yes, she recommends seeing a doctor in particularly advanced cases! At least for a consultation.
Here you will find a lot of useful information about medications, physical activity and what you guess about, but are often embarrassed to clarify with your doctor.
We are confident that the author’s advice will benefit you as much as the editor of our publishing house who worked on this book. No, in her case everything is not fatal at all, but, having accepted with pleasure new order nutrition and some other recommendations, she lost 5 kilograms in 2 months (no more was needed)!
Introduction
As you know, obesity is one of the most common chronic non-communicable diseases in most economically developed countries of the world.
According to WHO, about 1.7 billion people in the world are overweight or obese, and their number is constantly increasing. The rapid increase in the number of obese patients is primarily due to the fact that obesity is directly related to a person’s lifestyle.
Obesity is a leading risk factor in the development of heart disease, hypertension, type II diabetes mellitus, cholelithiasis and nephrolithiasis, etc.
Our 21st century, compared to the past, is a century of significant reduction in energy costs, by about 70% over the last century. We are not so mobile, we spend less strength and energy on surviving. Why? Because industry and technological progress are developing widely. Many professions have emerged that involve a sedentary or sedentary lifestyle. At the same time, the calorie content of our diet increases. Firstly, due to the appearance on the market of refined, certainly tasty and interesting, but at the same time with a large number fat products.
Let’s make a reservation right away: we are not talking about refined oil, since it does not acquire harmful properties, undergoing only a certain heat treatment. Of course, certain substances lose their quality and strength, but this is not decisive, since oil is a product that we should consume in very limited quantities anyway.
Refined products primarily mean high-calorie semi-finished products, sausages, pates, cheese and curd masses, chocolate spread, and confectionery. Unfortunately, we, as buyers, are not always informed about what we are purchasing. First of all, there is often a lack of data on the chemical composition: the amount of fat and calorie content.
These products are of artificial origin. Their chemical composition is not always useful. As a rule, the calorie content of the products presented in the assortment of stores exceeds our energy needs. What's the result? We consume much more food, but we don’t have time to spend energy; its excess “settles” in the form of fat deposits on the sides and bellies. Accordingly, our diet has become less natural. Everyone suffers from this: women, men, and even (!) children.
It is worth especially touching on the problem of childhood obesity. First of all, it is directly related to the “food” traditions in the family. Adults feed their children in the same way as they are used to feeding themselves. And if family members are overweight, it means there are errors in nutrition. Firstly, the predominance of fatty and fried foods plays a negative role. Additionally, most food that goes into the refrigerator is not tracked or restricted.
What's in the dynamics? A woman who grew up in such a family gets used to a certain diet and subsequently, as a rule, becomes overweight and, as a consequence, obese. Then she gets married and has her own children. She does not change her taste preferences and continues to overeat during pregnancy. Accordingly, it overfeeds the child while still in the womb. The baby is born with overweight and, more often than not, with the already internalized family cult of food. And since nothing changes in the family, he continues to overeat.
This is scary primarily because the child, in principle, does not know how to eat properly, initially taking family traditions as a model.
In this case, it is very difficult to change anything, because from birth the child learns incorrect eating habits and false stereotypes, which lead to obesity and the early development of its complications. There's diabetes and hypertension, and diseases of the liver and pancreas, the formation of gallstones, etc.
By the way, you don’t have to look far for an example. Every day I watch my neighbors on the landing. The classic case is an obese mother whose growing daughter gets fatter every year. The trouble is that the girl simply does not know how to eat properly. Yes, besides, an authoritarian mother will not allow her to find out how this is right, because she is absolutely convinced that nothing terrible is happening and “there should be a lot of good people.” The main argument: “This is who I am, but I got married at 40 and I feel good.” She actually got married a few years ago. By the way, at first her husband was quite slender. However, within two years the situation changed. Now the man has acquired a quite substantial belly. This, by the way, indicates that he fully accepted the food order established in the family before him.
Diabetes mellitus and hypertension are nutritionally dependent diseases and are directly related to nutrition. By the way, this also includes diseases of the digestive system. They are caused not only by genetic predisposition, but also by poor nutrition. Although, if we take into account the “food” traditions of the family, we can assume an artificially created genetic predisposition, but not for sure.
It happens that a person did not know any health problems, had normal weight. But over time, he acquired a belly, which at first was not fatal, but, without paying attention to it, he acquired, as a consequence, obesity. And all this can provoke hypertension, which can then be joined by diabetes mellitus. Here you go, a complication associated with obesity. Perhaps, when a person was built like a cypress, the prerequisites for these diseases were only hidden in him, but they did not manifest themselves in any way, and he, accordingly, had no idea about them. And they might never have appeared if it weren’t for the excess weight. That is why such diseases are called nutritionally dependent. Their treatment is unthinkable without diet therapy.
Thus, we touched on the development of diseases that are provoked by obesity and accompany it.
Obesity must be treated as a disease, since it is a disease in all its manifestations. Self-diagnosed and chronic. In other words, with periodic relapses and a “sleeping” mode. Moreover, in recent decades it has assumed the scale of a global epidemic and is included in the international classification of diseases.
Like any disease, obesity needs treatment, therefore, a person should treat his condition as a disease and consult a doctor, preferably in a timely manner. Another thing is that not everyone realizes this. And without the desire to change something in yourself, nothing will work out.
Treating obesity is similar to treating any addiction. First of all, you need clear motivation, as already mentioned, a desire to change something in your life. And for motivation to appear, a person needs to be aware of the problem, and not run and hide from it behind excuses from the series “Well, yes, I’m a little overweight. But I dance well,” “Yes, people like me are even worse...”, “I dance in an ensemble of fat women. I’m such a success!”, “Yes, I feel good as it is. I’m active, I’m mobile,” “Yes, I do sports!”
By the way, these are actually very scary excuses. When a person has a pronounced degree of obesity, like, say, the participants in the same fat show, and he plays sports or dances, he is like a candle that has been set on fire from both sides. If he doesn't kill himself with obesity, he will kill himself with exercise. In this case - overload, because excess weight, as such, is an independent - colossal - load on the heart, and on the spine, and on the liver, and on the kidneys, and on the joints. In a word, for the entire body as a whole. In case of overeating and overload internal organs begin to change their structure. The load must be dosed. It is individual for each person.
The very process of “fighting excess weight” is overgrown with stereotypes, sometimes the most incredible, and information from the source “one grandmother said.” We will also touch on this topic.
The most common and sometimes most ineffective stereotype is diets in their generally accepted interpretation, aimed at restrictions, sometimes monstrous ones. Most so-called diets cannot be called diets because they do not have correct recommendations on nutrition. Yes, they are effective because
that any dietary restriction is naturally effective. However, no one warns that all these diets, as a rule, end in failure. Their main drawback is that they don’t teach eat right.
What do we have? A person reaches his goal - the desired weight. What's next? And then he returns to his—namely, his—diet regime. Plus, restrictions provoke breakdowns. In other words, there comes a moment when a person understands: “That’s it! I can’t do it anymore.” By the way, such fluctuations in weight “lost weight and gained weight” are a much greater burden than even constant excess weight. Again, the heart and other internal organs suffer - the liver, kidneys.
The mechanism is not that complicated. When a person loses weight quickly, and we all want to lose weight as quickly as possible, we work for speed, not only fat is broken down, but also muscles, as a result of which various metabolic products are formed, in other words, breakdown, one of them is the so-called ketone bodies, which have toxic properties. Ketone bodies are chemical compounds that are formed as a result of the breakdown of muscle and fat tissue. With their penetration into the body, into the blood, a person falls into a state of euphoria, feeling extraordinary lightness. This feeling does not correspond to his real state. Hence the misconceptions from the series “When I’m on this diet, I feel so good and wonderful, I fly.” In fact, calling a spade a spade, let’s say: this is intoxication, comparable, perhaps, to the effect of narcotic drugs or stimulants.
Thus, such diets, no matter how scary it may seem, are akin to addiction precisely because of the euphoria caused by intoxication.
The fact is that a person who has once experienced such sensations, positive - no matter whether false or true - emotions, wants to return them and after some time goes on a diet, which, from his point of view, will lead to an emotional uplift.
Regarding the circulation of decay products in the blood and their effect on internal organs, it should be noted that the blood is filtered by the liver and kidneys, therefore, these organs experience additional load, wear out accordingly. Thus, you can “implant” all internal organs and acquire additional diseases. According to WHO recommendations, you should not lose more than 5 kilograms per month.
This, firstly, is explained by the physiological changes discussed above and which subsequently lead to blood thickening and increase the risk of blood clots and stone formation in the gallbladder and kidneys. Secondly, the psychological factor plays an important role. Our consciousness does not always keep up with the changes that occur in our body. If a person is rapidly losing weight, and when he steps on the scale, he sees that the weight has actually decreased, he looks at himself in the mirror. However, he does not observe significant external changes, gets upset and, as a result, overeats. Pure psychology: he still sees himself as the same, and precisely because his consciousness has not been rebuilt.
By the way, do not forget about the aesthetic nuance. In this mode, our skin does not have time to adapt to changes, tighten itself and acquire new contours. It is clear that this cosmetic defect spoils the mood. A person, looking at himself in the mirror, thinks: “Well, yes, minus 10 kilograms, I achieved my goal, so what? Does this make me happy?” Not happy. What will happen next? Disruption! And again, weight gain, sometimes exponentially.
True, then a new round of weight loss begins, because the person is dissatisfied with the result that followed the breakdown.
The theory of separate nutrition - another stereotype - does not stand up to criticism for a long time.
Initially, our body is quite smart. As soon as we send a piece of some kind of food into it, we already release a whole range of enzymes that react to proteins, fats, and carbohydrates. This means that mixed foods are better absorbed.
If we set ourselves the goal of retraining the body in a new way, isolating one type of enzyme at a time and adhering to this system, which is impossible even theoretically, we will face indigestion in the future with all the ensuing consequences, and – it is possible – death. And why retrain yourself? This is the first thing.
Secondly, despite the abstractness of the example given, it should be noted that all, absolutely all products have a mixed structure. We are unable to separate them. And tell me, what kind of separate nutrition are we even talking about?!
Its only advantage is that such a separate regime accustoms you to a certain fragmentation of the diet.
By the way, about women. As experience shows, they generally associate all their failures in life with being overweight. We have to explain that troubles in your personal life will not disappear with the disappearance of extra pounds.
Women, as a rule, initially set the wrong motivation. Well, for example: “I’m fat and therefore I can’t get married,” “Now I’ll lose weight and get married right away.” Well, think about the connection! Meanwhile, you shouldn’t get hung up on the task of “getting married,” you need to “get confused” on the topic of “looking.” By the way, many overweight women are happy in their personal lives; their husbands almost literally carry them in their arms.
However, she has lost weight! Oh yes! What about in your personal life? As they say, there is still no change on the personal front. And here you have another factor for disruption.
Conclusion - you need to initially set the right motivation. In other words, losing weight means losing weight, and nothing more.
Nowadays there is a humorous slogan from advertising: “If you want to lose weight, move to Moscow.” In fact, if you think about it, this rather voluminous phrase is sometimes incomprehensible to a person. But here lies a hint of a change in lifestyle: an increase in motor activity in Moscow (a lot of time is spent on the road), often lack of time and opportunity to eat to the full, etc. It is worth noting that changing your lifestyle means some changing your habits.
Sometimes obesity can be cured simply by getting your diet in order. Not diets, in the sense of restriction and exclusion. It is enough to learn one simple truth: each product, each dish in the diet should have its own place on the plate and its own time for consumption. That is, you can afford something only for breakfast, and something for lunch or dinner. Plus snacks. If you don't follow this pattern, problems will arise.
Now about snacks. The first snack is between breakfast and lunch, then between lunch and dinner. The last snack is a light fermented milk drink an hour before bedtime.
There is a widespread belief that you cannot eat after 18:00. However, this is just one general recommendation that is not useful for everyone. Unless, of course, we assume that all of humanity suddenly moved to some isolated space, everyone has the same way of life. The same nutrition, energy consumption, workload, everyone goes to bed at the same time. Well, in this case, it makes sense not to eat after 18:00, given that, for example, you need to go to bed at 22:00. In other cases this is unacceptable.
In our case, there is a fairly clear recommendation about the last meal - no later than 4 hours before bedtime, and, of course, dinner should be light. Moreover, 1 hour before bedtime - a light fermented milk drink. What is this connected with? We don't always find time to drink a glass of kefir or yogurt during the day. Meanwhile, these products are very beneficial for the stomach and are easily digestible. Plus they contain useful components. For example, lactobacteria and bifidobacteria. Such drinks normalize the functioning of the gastrointestinal tract as a whole. They should be present in our diet daily. Minimum – once a day, and preferably 2 – 3 times. However, since we don’t always remember this during the day, we have this opportunity before going to bed. The main thing is that these products are always in the refrigerator. This means that you need to take care of this in advance.
By the way, about the refrigerator. It is necessary to clearly understand what it should be filled with.
The fact is that when we have dinner 4 hours before bedtime and it is light, we may well become slightly hungry after that. And, in order to dull the feeling of hunger in the bud, some kind of light snack is very important, the same best option- the desired fermented milk drink. It is liquid and has a soft consistency. Preferably unsweetened so as not to provoke appetite. At the very least, it will not allow the feeling of hunger to develop, which prevents you from falling asleep. Unlike a heavy dish that will be digested all night, after which we will get up in the morning broken, tired, with minimal efficiency.
You shouldn’t focus on the fat content of dairy products and fanatically search for “zero” fat content. Let's say regular yogurt has a fat content of 1.5 to 3.5%. Chocolate – 6%. Yes, even if it is in the refrigerator, which is especially important for chocolate lovers. Realizing that a diet means a minimum of fat, and chocolate is a fairly fatty product, it is better to eat 1 – 2 chocolate yoghurts every day so as not to break out on chocolate. Generally speaking, fat content should not exceed 5%. Anything below 5% is not the amount of fat you need to limit yourself to.
Hello friends. Who better to get advice on proper nutrition from than a professional nutritionist, right?
Today we will find out what Yulia Chekhonina’s diet is based on and why those who are losing weight can actually eat literally anything.
Yulia Chekhonina is well known to viewers of the TV show “Give Yourself Life,” a project for celebrities who want to change their approach to nutrition and physical activity in order to prolong life.
She also took part in the popular show about health and proper nutrition, “About the Most Important Thing,” as well as in other programs, such as this one, where she gave advice on nutrition and recipes preparing a healthy breakfast.
They listen to Yulia’s advice - she is a true professional, works at the Nutrition Clinic of the Institute of Nutrition of the Russian Academy of Medical Sciences, is a candidate of medical sciences, and has published more than fifty scientific papers.
She has published several books on weight loss aimed at the general public, including the book “The Slimness Factor. The ideal diet."
So what does it offer?
How to lose weight easily
One of the main rules from Julia:being slim does not mean being hungry.
You can eat almost anything – even pasta and white bread. But at the same time, make sure that some foods are eaten only at certain times.
It is important that carbohydrates are given a place from morning to 12 o’clock.
Plate rule
Dividing a plate into parts (even mentally, but better yet in reality), placing separate products in each part, was invented a long time ago. Chekhonina brought her own rules to this method.
So, take a plate and divide it into four parts.
- One quarter is a protein dish
- One quarter – carbohydrate food (potatoes or porridge)
- Two quarters – fruits and vegetables
For breakfast, all four parts of the plate are filled.
The rest of the meals – a quarter is empty for carbohydrates.
Secrets of getting slim
In fact, there are no secrets or difficulties in losing weight using Chekhonina’s method. The main thing is to stick to the minimum rules and watch what foods you fill your plate with throughout the day.
In addition, to gain slimness and maintain your new weight, you need to:
- Maintain a balance between calorie intake and expenditure - spending more than you receive.
- Every day include menu:
protein – three protein dishes
vegetable soup
fruits – 3-5 pieces.
- Monitor the daily availability of vegetables and natural yoghurts (unsweetened, with a short shelf life).
- Reduce the amount of alcohol, fatty, salty, fried foods and sweets to a minimum.
- Add physical exercise to your daily schedule.
- In addition to meat, the menu for ideal You should also have a healthy figure and fermented milk products - they supply the body with useful nutrients and help normalize the functioning of the stomach, says the nutritionist.
In general, Julia has a positive attitude towards animal protein, believing that meat (not fatty) is useful not only because of its amino acid composition, but also for weight loss in general, since it takes a lot of energy to digest.
In addition, Julia says that protein dishes are never put aside. Here I cannot agree with her - we should not forget about the dangers of animal products for our body, which I talked about in the article about.
Not only does this food increase the acidity level of the stomach, driving it from a healthy, alkaline environment to an acidic one, which leads to rapid wear and tear of the body and its premature aging.
So it is still “rich” in toxins, antibiotics and other ingredients that it got from industrial meat production. Be careful!
Sample menu for the day
To help you navigate the diet, the doctor offers his approximate version. Based on it, you can create your own menu for the day or for a week.
- Breakfast
Porridge (buckwheat, oatmeal, you can steam the same buckwheat the night before), omelet, vegetable salad, apple, tea.
- Lunch
Cottage cheese or natural yogurt, tea, fruit.
- Dinner
Vegetable soup, vegetable salad, chicken breast (boiled)
- Snack
Yogurt, or fruit or cottage cheese.
- Dinner
Boiled meat or steamed fish, vegetable salad.
Before bedtime (an hour before) – a glass of fermented milk (kefir)
How to break the vicious circle
How to avoid overeating and eat properly for a busy person? After all, temptations await you literally at every step in the form of all sorts of tasty treats and poor diet. Quite simple too.
Yes, nutritionist understands that many modern people are busy during the working day and they simply do not have time to eat normally during this time.
In the morning they run off to work, pouring coffee into themselves, at lunchtime they often subsist on sandwiches, and in the evening, having reached their favorite kitchen, they pounce on food. As a result, after a hearty dinner, in the morning they don’t want to eat at all and again make do with a cup of coffee.
Steps to slimness
Start with little - in the middle, says Yulia.
- Have a snack shortly before leaving work. Don't put it off because you don't want to kill your appetite. On the contrary, interrupt him!
- As a snack, eat a fruit, a vegetable, drink a glass of kefir, fermented baked milk, or eat any other fermented milk product.
- Start your dinner with a light soup in vegetable broth - it will significantly curb your brutal appetite. Afterwards, eat stewed meat or fish (steamed). And if it’s pasta or potatoes, replace the side dish with vegetables.
- At night (if you are still hungry) drink a glass of kefir.
Sweets for those with a sweet tooth
Giving up sweets can also be very difficult. And so Julia suggests deceiving her stomach.
- Replace any chocolate bar with cocoa. Just don't drink instant cocoa from a can, it contains a lot of sugar. Brew real cocoa - from cocoa powder. The calorie content of one such cup is no more than 100 kcal.
- Cocoa powder can also be added to porridge - this way you will add the taste of chocolate to your dishes.
- Sometimes you can treat yourself to chocolate yogurt.
- The best sweet snack is fruits and dried fruits.
Other sweet options can be found in .
What to remember:
Chekhonina’s diet is more similar to the rules for a healthier diet. The doctor strives to put your diet in order, make it balanced and harmonious.
To lose extra pounds, there is no need to limit yourself in your diet.
You can eat almost anything, but still be mindful of meal times.
Carbohydrates belong in the morning, until 12 o'clock.
You still have to give up some things - fried, fatty, sweet and alcohol are on the list of undesirables.
That's all for me. Until next time. And don't forget to share your opinion in the comments!
Current page: 1 (book has 11 pages total) [available reading passage: 8 pages]
Yulia Chekhonina
Slim factor. Ideal Diet
Protected by the legislation of the Russian Federation on the protection of intellectual rights. Reproduction of the entire book or any part thereof is prohibited without written permission from the publisher. Any attempts to violate the law will be prosecuted.
Yulia Gennadievna Chekhonina – general practitioner, nutritionist, candidate of medical sciences, researcher at the department of preventive and rehabilitation dietetics at the clinic of the Federal State Budgetary Institution “Research Institute of Nutrition” of the Russian Academy of Medical Sciences, assistant at the department of dietology and nutritional science at the Federal Institution of Higher Education of the Russian National Research Medical University named after N.I. Pirogov Ministry of Health and Social Development of Russia.
He is the author of 50 scientific papers, actively participates in the implementation of the national project “Health”, promoting the principles of healthy eating on central and international television and radio channels, and popular print media. Scientific consultant on clinical nutrition and one of the leading experts in the television project “Give Yourself Life,” created by order of the Ministry of Health and Social Development of Russia and “About the Most Important Thing” (carried out jointly with the Ministry of Health and Social Development of Russia).
Foreword from the publisher
Just as a ship, loaded with more than it can accommodate, goes to the bottom under the weight of the cargo, so exactly... the nature of our body: taking food in quantities exceeding its strength... becomes overfilled and, unable to withstand the weight of the cargo, plunges into the sea of destruction.
John Chrysostom
Every woman from time to time notes with disappointment: “I have gained weight” and there is “nothing to wear.” Often both of these statements have a cause-and-effect relationship, where “I have nothing to wear” is the effect, and “I’ve gained weight” is the cause. Well, I didn’t fit into my favorite dress, blouse, jeans, etc. And in this case, oh, how I don’t want to buy clothes a size or two or three larger than before. In addition, it is worth remembering that 70% of women experience a noticeable weight gain after childbirth.
A completely logical conclusion arises: “You need to lose weight!”, and with it a scheme of further actions is built. “I won’t do this and that!”, “This makes you fat!”, “You can’t eat after 18:00.” And if the attempts are weakly effective: “I will fast, drink water!” New-fangled and old-as-world diets are being used. And no one wants to think about the fact that such behavior is dangerous self-medication. Meanwhile, obesity is a diagnosis.
The question arises: is body weight really that much? Perhaps only a slight correction is required, naturally not operational, but a certain amount of extra pounds disappears, you just need to adjust your diet. However, if things have gone very far and your weight exceeds all imaginable norms (based on body mass index), you need to consult a doctor! Based on World Health Organization (WHO) estimates, approximately 1.7 billion adults worldwide are overweight (over 15 years of age) and 400 million are obese. WHO has declared obesity the “epidemic of the 21st century.”
So what to do? Here is the book “The Slimness Factor” by Yulia Chekhonina, candidate of medical sciences, researcher at the Medical Nutrition Clinic of the Federal State Budgetary Institution Research Institute of Nutrition of the Russian Academy of Medical Sciences.
It describes in detail the signs and causes of excess weight, as a result, obesity and ways to solve this global problem. The author debunks some myths, especially those related to various “fashionable diets,” and offers his own version of catering, the essence of which is not restrictions, but a competent, balanced menu. Two versions of such a menu are given in the appendices to the book.
Experience with patients has shown that Chekhonina’s method works effectively. Yes, she recommends seeing a doctor in particularly advanced cases! At least for a consultation.
Here you will find a lot of useful information about medications, physical activity, and things that you guess about, but are often embarrassed to clarify with your doctor.
We are confident that the author’s advice will benefit you as much as the editor of our publishing house who worked on this book. No, in her case, everything is not fatal at all, but, having gladly accepted the new diet and some other recommendations, she lost 5 kilograms in 2 months (no more was required)!
Introduction
As you know, obesity is one of the most common chronic non-communicable diseases in most economically developed countries of the world.
According to WHO, about 1.7 billion people in the world are overweight or obese, and their number is constantly increasing. The rapid increase in the number of obese patients is primarily due to the fact that obesity is directly related to a person’s lifestyle.
Obesity is a leading risk factor in the development of heart disease, hypertension, type II diabetes mellitus, cholelithiasis and nephrolithiasis, etc.
Our 21st century, compared to the past, is a century of significant reduction in energy costs, by about 70% over the last century. We are not so mobile, we spend less strength and energy on surviving. Why? Because industry and technological progress are developing widely. Many professions have emerged that involve a sedentary or sedentary lifestyle. At the same time, the calorie content of our diet increases. Firstly, due to the appearance on the market of refined products that are certainly tasty and interesting, but at the same time with a lot of fat.
Let’s make a reservation right away: we are not talking about refined oil, since during the refining process it does not acquire harmful properties, being subjected only to a certain heat treatment. Of course, certain substances lose their quality and strength, but this is not decisive, since oil is a product that we should consume in very limited quantities anyway.
Refined products primarily mean high-calorie semi-finished products, sausages, pates, cheese and curd masses, chocolate spread, and confectionery. Unfortunately, we, as buyers, are not always informed about what we are purchasing. First of all, there is often a lack of data on the chemical composition: the amount of fat and calorie content.
These products are of artificial origin. Their chemical composition is not always useful. As a rule, the calorie content of the products presented in the assortment of stores exceeds our energy needs. What's the result? We consume much more food, but we don’t have time to spend energy; its excess “settles” in the form of fat deposits on the sides and bellies. Accordingly, our diet has become less natural. Everyone suffers from this: women, men, and even (!) children.
It is worth especially touching on the problem of childhood obesity. First of all, it is directly related to the “food” traditions in the family. Adults feed their children in the same way as they are used to feeding themselves. And if family members are overweight, it means there are errors in nutrition. Firstly, the predominance of fatty and fried foods plays a negative role. Additionally, most food that goes into the refrigerator is not tracked or restricted.
What's in the dynamics? A woman who grew up in such a family gets used to a certain diet and subsequently, as a rule, becomes overweight and, as a consequence, obese. Then she gets married and has her own children. She does not change her taste preferences and continues to overeat during pregnancy. Accordingly, it overfeeds the child while still in the womb. The baby is born overweight and, most often, with an already internalized family cult of food. And since nothing changes in the family, he continues to overeat.
This is scary primarily because the child, in principle, does not know how to eat properly, initially taking family traditions as a model.
In this case, it is very difficult to change anything, because from birth the child learns incorrect eating habits and false stereotypes, which lead to obesity and the early development of its complications. There are diabetes mellitus, hypertension, diseases of the liver and pancreas, the formation of gallstones, etc.
By the way, you don’t have to look far for an example. Every day I watch my neighbors on the landing. The classic case is an obese mother whose growing daughter gets fatter every year. The trouble is that the girl simply does not know how to eat properly. Yes, besides, an authoritarian mother will not allow her to find out how this is right, because she is absolutely convinced that nothing terrible is happening and “there should be a lot of good people.” The main argument: “This is who I am, but I got married at 40 and I feel good.” She actually got married a few years ago. By the way, at first her husband was quite slender. However, within two years the situation changed. Now the man has acquired a quite substantial belly. This, by the way, indicates that he fully accepted the food order established in the family before him.
Diabetes mellitus and hypertension are nutritionally dependent diseases and are directly related to nutrition. By the way, this also includes diseases of the digestive system. They are caused not only by genetic predisposition, but also by poor nutrition. Although, if we take into account the “food” traditions of the family, we can assume an artificially created genetic predisposition, but not for sure.
It happens that a person had no health problems and had a normal weight. But over time, he acquired a belly, which at first was not fatal, but, without paying attention to it, he acquired, as a consequence, obesity. And all this can provoke hypertension, which can then be joined by diabetes mellitus. Here you go, a complication associated with obesity. Perhaps, when a person was built like a cypress, the prerequisites for these diseases were only hidden in him, but they did not manifest themselves in any way, and he, accordingly, had no idea about them. And they might never have appeared if it weren’t for the excess weight. That is why such diseases are called nutritionally dependent. Their treatment is unthinkable without diet therapy.
Thus, we touched on the development of diseases that are provoked by obesity and accompany it.
Obesity must be treated as a disease, since it is a disease in all its manifestations. Self-diagnosed and chronic. In other words, with periodic relapses and a “sleeping” mode. Moreover, in recent decades it has assumed the scale of a global epidemic and is included in the international classification of diseases.
Like any disease, obesity needs treatment, therefore, a person should treat his condition as a disease and consult a doctor, preferably in a timely manner. Another thing is that not everyone realizes this. And without the desire to change something in yourself, nothing will work out.
Treating obesity is similar to treating any addiction. First of all, you need clear motivation, as already mentioned, a desire to change something in your life. And for motivation to appear, a person needs to be aware of the problem, and not run and hide from it behind excuses from the series “Well, yes, I’m a little overweight. But I dance well,” “Yes, people like me are even worse...”, “I dance in an ensemble of fat women. I’m such a success!”, “Yes, I feel good as it is. I’m active, I’m mobile,” “Yes, I do sports!”
By the way, these are actually very scary excuses. When a person has a pronounced degree of obesity, like, say, the participants in the same fat show, and he plays sports or dances, he is like a candle that has been set on fire from both sides. If he doesn't kill himself with obesity, he will kill himself with exercise. In this case - overload, because excess weight, as such, is an independent - colossal - load on the heart, and on the spine, and on the liver, and on the kidneys, and on the joints. In a word, for the entire body as a whole. In case of overeating and overload, internal organs begin to change their structure. The load must be dosed. It is individual for each person.
The very process of “fighting excess weight” is overgrown with stereotypes, sometimes the most incredible, and information from the source “one grandmother said.” We will also touch on this topic.
The most common and sometimes most ineffective stereotype is diets in their generally accepted interpretation, aimed at restrictions, sometimes monstrous ones. Most so-called diets cannot be called diets because they do not have proper nutritional recommendations. Yes, they are effective because
that any dietary restriction is naturally effective. However, no one warns that all these diets, as a rule, end in failure. Their main drawback is that they don’t teach eat right.
What do we have? A person reaches his goal - the desired weight. What's next? And then he returns to his—namely, his—diet regime. Plus, restrictions provoke breakdowns. In other words, there comes a moment when a person understands: “That’s it! I can’t do it anymore.” By the way, such fluctuations in weight “lost weight and gained weight” are a much greater burden than even constant excess weight. Again, the heart and other internal organs suffer - the liver, kidneys.
The mechanism is not that complicated. When a person loses weight quickly, and we all want to lose weight as quickly as possible, we work for speed, not only fat is broken down, but also muscles, as a result of which various metabolic products are formed, in other words, breakdown, one of them is the so-called ketone bodies, which have toxic properties. Ketone bodies are chemical compounds that are formed as a result of the breakdown of muscle and fat tissue. With their penetration into the body, into the blood, a person falls into a state of euphoria, feeling extraordinary lightness. This feeling does not correspond to his real state. Hence the misconceptions from the series “When I’m on this diet, I feel so good and wonderful, I fly.” In fact, calling a spade a spade, let’s say: this is intoxication, comparable, perhaps, to the effect of narcotic drugs or stimulants.
Thus, such diets, no matter how scary it may seem, are akin to addiction precisely because of the euphoria caused by intoxication.
The fact is that a person who has once experienced such sensations, positive - no matter whether false or true - emotions, wants to return them and after some time goes on a diet, which, from his point of view, will lead to an emotional uplift.
Regarding the circulation of decay products in the blood and their effect on internal organs, it should be noted that the blood is filtered by the liver and kidneys, therefore, these organs experience additional stress and wear out accordingly. Thus, you can “implant” all internal organs and acquire additional diseases. According to WHO recommendations, you should not lose more than 5 kilograms per month.
This, firstly, is explained by the physiological changes discussed above and which subsequently lead to blood thickening and increase the risk of blood clots and stone formation in the gallbladder and kidneys. Secondly, the psychological factor plays an important role. Our consciousness does not always keep up with the changes that occur in our body. If a person is rapidly losing weight, and when he steps on the scale, he sees that the weight has actually decreased, he looks at himself in the mirror. However, he does not observe significant external changes, gets upset and, as a result, overeats. Pure psychology: he still sees himself as the same, and precisely because his consciousness has not been rebuilt.
By the way, do not forget about the aesthetic nuance. In this mode, our skin does not have time to adapt to changes, tighten itself and acquire new contours. It is clear that this cosmetic defect spoils the mood. A person, looking at himself in the mirror, thinks: “Well, yes, minus 10 kilograms, I achieved my goal, so what? Does this make me happy?” Not happy. What will happen next? Disruption! And again, weight gain, sometimes exponentially.
True, then a new round of weight loss begins, because the person is dissatisfied with the result that followed the breakdown.
The theory of separate nutrition - another stereotype - does not stand up to criticism for a long time.
Initially, our body is quite smart. As soon as we send a piece of some kind of food into it, we already release a whole range of enzymes that react to proteins, fats, and carbohydrates. This means that mixed foods are better absorbed.
If we set ourselves the goal of retraining the body in a new way, isolating one type of enzyme at a time and adhering to this system, which is impossible even theoretically, we will face indigestion in the future with all the ensuing consequences, and – it is possible – death. And why retrain yourself? This is the first thing.
Secondly, despite the abstractness of the example given, it should be noted that all, absolutely all products have a mixed structure. We are unable to separate them. And tell me, what kind of separate nutrition are we even talking about?!
Its only advantage is that such a separate regime accustoms you to a certain fragmentation of the diet.
By the way, about women. As experience shows, they generally associate all their failures in life with being overweight. We have to explain that troubles in your personal life will not disappear with the disappearance of extra pounds.
Women, as a rule, initially set the wrong motivation. Well, for example: “I’m fat and therefore I can’t get married,” “Now I’ll lose weight and get married right away.” Well, think about the connection! Meanwhile, you shouldn’t get hung up on the task of “getting married,” you need to “get confused” on the topic of “looking.” By the way, many overweight women are happy in their personal lives; their husbands almost literally carry them in their arms.
However, she has lost weight! Oh yes! What about in your personal life? As they say, there is still no change on the personal front. And here you have another factor for disruption.
Conclusion - you need to initially set the right motivation. In other words, losing weight means losing weight, and nothing more.
Nowadays there is a humorous slogan from advertising: “If you want to lose weight, move to Moscow.” In fact, if you think about it, this rather voluminous phrase is sometimes incomprehensible to a person. But here lies a hint of a change in lifestyle: an increase in physical activity in Moscow (a lot of time is spent on the road), often a lack of time and opportunity to eat to the full, etc. It is worth noting that a change in lifestyle is a certain change in one’s habits.
Sometimes obesity can be cured simply by getting your diet in order. Not diets, in the sense of restriction and exclusion. It is enough to learn one simple truth: each product, each dish in the diet should have its own place on the plate and its own time for consumption. That is, you can afford something only for breakfast, and something for lunch or dinner. Plus snacks. If you don't follow this pattern, problems will arise.
Now about snacks. The first snack is between breakfast and lunch, then between lunch and dinner. The last snack is a light fermented milk drink an hour before bedtime.
There is a widespread belief that you cannot eat after 18:00. However, this is just one general recommendation that is not useful for everyone. Unless, of course, we assume that all of humanity suddenly moved to some isolated space, everyone has the same way of life. The same nutrition, energy consumption, workload, everyone goes to bed at the same time. Well, in this case, it makes sense not to eat after 18:00, given that, for example, you need to go to bed at 22:00. In other cases this is unacceptable.
In our case, there is a fairly clear recommendation about the last meal - no later than 4 hours before bedtime, and, of course, dinner should be light. Moreover, 1 hour before bedtime - a light fermented milk drink. What is this connected with? We don't always find time to drink a glass of kefir or yogurt during the day. Meanwhile, these products are very beneficial for the stomach and are easily digestible. Plus they contain useful components. For example, lactobacteria and bifidobacteria. Such drinks normalize the functioning of the gastrointestinal tract as a whole. They should be present in our diet daily. Minimum – once a day, and preferably 2 – 3 times. However, since we don’t always remember this during the day, we have this opportunity before going to bed. The main thing is that these products are always in the refrigerator. This means that you need to take care of this in advance.
By the way, about the refrigerator. It is necessary to clearly understand what it should be filled with.
The fact is that when we have dinner 4 hours before bedtime and it is light, we may well become slightly hungry after that. And, in order to dull the feeling of hunger in the bud, some kind of light snack is very important, the best option is the desired fermented milk drink. It is liquid and has a soft consistency. Preferably unsweetened so as not to provoke appetite. At the very least, it will not allow the feeling of hunger to develop, which prevents you from falling asleep. Unlike a heavy dish that will be digested all night, after which we will get up in the morning broken, tired, with minimal efficiency.
You shouldn’t focus on the fat content of dairy products and fanatically search for “zero” fat content. Let's say regular yogurt has a fat content of 1.5 to 3.5%. Chocolate – 6%. Yes, even if it is in the refrigerator, which is especially important for chocolate lovers. Realizing that a diet means a minimum of fat, and chocolate is a fairly fatty product, it is better to eat 1 – 2 chocolate yoghurts every day so as not to break out on chocolate. Generally speaking, fat content should not exceed 5%. Anything below 5% is not the amount of fat you need to limit yourself to.
So, fermented milk products should have their own shelf in the refrigerator, and maybe even in a handbag, and not only in a lady’s handbag. Perhaps even in the limousine of a respectable person. In addition, sweet fruits are needed as snacks.
Changing your lifestyle includes a specific plan of action. What does it mean? Let's say, proper table setting. And we need to start in the morning. After all, what do we usually have in the morning? Rise! We are late for work, we run, thinking: “Oh, nothing, I’ll have breakfast later.” Some are even proud, declaring publicly: “I don’t eat breakfast.” In fact, it is better to have breakfast, thereby avoiding overeating at lunch and dinner.
Meanwhile, in the morning, getting out of bed, not really waking up and not reaching the bathroom, first of all, go to the kitchen and set to prepare breakfast. Either porridge, or pasta, or something easy and quick to prepare. For example, dumplings. It's a paradox, isn't it? Nevertheless, there are certain types of foods that can be eaten no more than once a day and preferably in the first half of the day. These include dumplings, pancakes with meat and cottage cheese.
After all, what are dumplings? Carbohydrates in the form of dough, which are needed in the morning for energy, for good mood, to speed up metabolism, after all. We must set the tone and speed of metabolism already in the morning. And the protein is in the meat filling. A complex dish - two in one - protein and carbohydrate side dish. If we don't have breakfast, we won't burn the calories we should. Therefore, what kind of weight loss are we talking about?
Of course, there should be a salad in the diet every day and at least 2 times a day, but the main course should be served with it. For example, chicken, fish, omelet, meat, cottage cheese dish.
It is necessary to understand that vegetables - in our case, salad - are a side dish. And if we fanatically follow certain individual recommendations, believe me, nothing good will come of it. There will be a breakdown and a return to the lost kilograms with a vengeance. One of the principles of proper nutrition is variety, to the point that even a plate should not be filled with only one product. Let's say it's all porridge or all meat. The plate should combine 2 - 3 components. Let's say a protein dish and a vegetable side dish. As an option, a vegetable salad, some meat, some stewed vegetables and 1-2 dry breads. And for lunch, this dish is complemented by a bowl of soup. In addition to carbohydrates, we must consume proteins, and at least 3 times a day. Meat, fish, omelet, in this case – beef stuffed into dumplings. Ideally, of course, it’s a good idea to add light cut vegetables, such as cucumber or tomato, or lettuce to complete the picture. In addition, an invigorating hot drink is needed with your morning meal: tea, coffee, cocoa.
So, we sat down in front of the set table and ate normally. This is already a point in the consciousness that a full meal has occurred, which is called the “eating reflex.” After it it is much easier to abstain from a heavy dinner. In general, nothing special, except maybe get up ten minutes early to have breakfast, and breakfast can be prepared without your participation. Don't stand over the pot! Moreover, now there are dishes with a timer (multi-cookers), which greatly facilitate the cooking process; nothing will burn or boil over in it.
It is very important that the food is not fried. Considering that almost all products have a fairly high fat content, we should not add additional oil to them, since we will get our minimum fat from the products. Fat is, of course, necessary for the skin and cell membranes. We must have a certain fat layer, because adipose tissue releases certain hormones. But not more than a certain amount. It's about eliminating excess fat.
For our body, 60 grams of fat per day is quite enough - for the skin, cell membranes, the formation of hormones and other biologically active substances, and for the absorption of fat-soluble vitamins.
The benefit or harm of consumed products is determined by their quantity.
For some time now there has been a myth that milk is harmful. In fact, this is determined solely at the individual level. Yes, there is such a feature of the body as lactase deficiency. In this case, the person himself is able to understand and feel that milk is not his product, since he does not want the consequences in the form of bloating, intestinal upset and other troubles. In this case, we are just talking about individual intolerance.
In other cases, there are no prohibitions. Milk contains, and in the most in better shape, the best combination for absorption, calcium and phosphorus. It is no coincidence that some enterprises used to give out milk for being harmful. By the way, a liter of milk contains the daily portion of calcium needed by a person. In addition, regular consumption of milk reduces the risk of developing colon cancer.
Sometimes patients, and especially female patients, talk about how they limit the consumption of certain products, in particular dairy.
Any obese patient starts by saying: “I don’t eat anything, I’m gaining weight because of something else,” “I probably have a metabolic disorder,” “I’m postpartum,” etc. We analyze the assortment of dishes and we find out: they don’t eat meat, yoghurt, kefir and fruits, because they are sweet, and they don’t eat potatoes. In the end, what do they eat? Cereals, generously pouring vegetable oil over the porridge, considering this very useful. And the portions are probably quite big. As a result, they contradict themselves, because, wanting to lose weight, they consume a monstrous amount of carbohydrates and fats. Where is the logic? After all, they limit themselves to precisely what they need to eat more of. Yes, sometimes they allow themselves low-fat cottage cheese, but this does not matter on the overall carbohydrate-fat background.
You cannot solve the problem of excess weight with the help of such absolutely wrong restrictions. We have to explain that porridge is not a dish that can be eaten 3 times a day by a woman who wants to become slim. Yes, in the morning you can. Definitely and every day. But only once a day. This category of products includes cereals, pasta, and potatoes. They are identical in both calorie content and chemical composition. In addition, do not forget that this is not an independent dish, but only a side dish accompanying some protein dish. Others eat only buckwheat. It’s also quite an established stereotype. Of course, buckwheat is healthy. But this is the same cereal as all the others, with all the properties and calorie content. Cereals generally differ from each other only in terms of the content of certain components. For example, millet and oatmeal contain more polyunsaturated acids. Many people know that if you store it for a long time without opening it, it will begin to taste bitter. They say it has gone rancid. This is exactly the case of the oxidation of these fats. Same thing with oatmeal.
By the way, legumes - peas, beans - also belong to cereals. Some people mistakenly believe that these are protein products. They just have more protein than other cereals.
If you have a full breakfast in the morning, and your plate contains something meat with mashed potatoes, or navy-style pasta, or pilaf, even if not classic, but just rice with meat, you will never develop dietary depression.
Speaking of fried potatoes! If you really want it, you can afford it until noon as a side dish, instead of porridge. And no more than 1 – 2 times a month.
And the plate should not be filled only with potatoes. You need to add meat or something protein to it. Otherwise, we will not be satisfied and will not receive the required amount of protein.
Let's return to the patients who sit on cereals and eat nothing else. If you eat only cereals, you will not feel full. And where would it come from if there is no protein dish in the diet, which should be present at breakfast, lunch, and dinner.
Yes, besides, it is very important that the feeling occurs satiety, saturation, and not a full stomach and, as a result, heaviness.
A person who is accustomed to overeating will not be able to recognize the feeling of fullness, and he may not experience it. In this case, you need to focus solely on the amount of food eaten: if the plate is empty, no additions “I’ll eat later, but now I’ll get on with my business.” By the way, this is how lifestyle changes begin.
The feeling of fullness in any person begins to form 20 minutes after the start of the meal. So we sat down at the table, there is a plate in front of us, and if we eat everything in 5 minutes, we will not feel full. Firstly, and we have already talked about this, there should be more than one component in the plate. Secondly, there is no need to rush. Let the spoon not be completely filled, and the fork not break under the weight of the picked up food. You need to eat measuredly, perhaps somewhat thoughtfully. You can, say, look out the window, and then return to the plate of food. If we can stretch out a meal over 20 minutes, we will absorb fewer calories and still feel full. And, conversely, having swallowed everything in 5 minutes, we get unsaturation, too many calories and other related troubles. In general, you should not eat quickly, but you should chew your food well.
When a person chews poorly, food does not come into sufficient contact with the taste buds, and this factor also underlies satiety, because if you eat quickly, the taste will not be felt, the stomach will be full, there will be no satiety, and with it POSITIVE EMOTIONS Same. Therefore, food must remain on the tongue for some time, it must be tasted and savored. All this also affects the satiety factor.
