Scientific opinion on proper nutrition.
If you have wondered how to lose weight, you should be ready that you will have to significantly change your diet and lifestyle.
To maintain a stable weight and never recover, we suggest you to read the tips by the renowned biochemist in the world — Colin Campbell, author of the popular book “the China study”.
TOP 17 tips:
1. Determine what your personal motivation. You will be able to succeed only if you have the feeling that changes are happening thanks to you. Nothing will happen if you will try to comply with imposed rules. When you start changing your diet, one of the most important first steps is to determine why you need it.
2. Increase the share of non-starchy green, yellow and orange vegetables and one-third as much as half of all food consumed. The remaining half should consist of starchy foods (corn, millet, oats, wheat, brown rice, spelt, potatoes, pumpkin, beans, legumes).
3. Discard foods with high content of simple sugars, including dried fruit and juices. Eat fresh fruit once or twice a day.
4. A healthy diet based on vegetable protein — invigorating, cures and prevents obesity, diabetes, autoimmune diseases, cancer, heart disease, vision, bones and kidneys.
5. Forget about vitamin supplements. Nutrition is a complex biochemical process. Even the most basic products with hundreds and thousands of different minerals. The individual substances in the form of supplements, will never be a good substitute for whole foods.
6. Eliminate starchy foods, including bread and cakes. In the manufacture of flour, the carbohydrates are significant processing, and as a result, they do not contain such useful elements like fiber, vitamins and minerals.
7. It is better to eat often, but little by little, rather than rare but large portions.
8. Give preference to simple dishes such as potatoes with broccoli or string beans with rice and non-starchy vegetables. The more complex the dish, the more opportunity you have to gain weight.
9. Please refrain from visiting restaurants.
10. Get rid of junk food. Highlight a few hours and remove from the kitchen all the bad foods: margarine, candy, cookies, ice cream, white rice, processed foods. Get the same products with the explicit addition of sugar.
11. Arrange a two-week vegan experiment. After you get rid of harmful products, you will be ready for a two-week experiment. Hold out this time and you will experience all the benefits of veganism. Health benefits best source of motivation and he gives you work to improve lifestyle.
12. Remember that you can’t always force myself to withstand temptation. So promise yourself: every time before you eat something harmful, you first need to eat something valuable (e.g. a piece of fruit). Then wait 15 minutes and do yourself a favor. But, most of all, the desire disappears.
13. Don’t forget that literally every day on the table should be dark leafy greens. A few leaves on a sandwich are not considered. Greens can be eaten much more if steamed or added to other dishes.
14. Keep housing clean to will power do not undermine a mess. Studies have shown that when the room is in order, people choose more healthy food.
15. To burn more calories, increase physical activity.
16. In writing, analyze the results related to the health. Record the amount of consumed food, nutrition and your energy (physical exercise, number of steps per day and so on). Keeping a food diary is useful not only to those who decided to lose weight, but people who are interested in how much nutrients they are getting.
17. For the success of your diet and stable weight loss the key factor is the pleasure and satisfaction from what you do. If you overdo it and become too active to consume a low-calorie, green, yellow and orange vegetables, simultaneously abandoning starchy foods, then you will constantly feel hunger. This will complicate program execution and increase the risk of failure. In order not to suffer from hunger, eat starchy foods.
