My First Steps to PP
"What would you eat to lose weight?"- this is the question, the answer to which is sought for by a large part of the female population of the planet. And I am one of them. I was always pretty slim, but during the first pregnancy gained excess weight. Kilograms so 18. In fact, the weight of the average first-grader. Too much for me! Like many women, I did not want to remain with this acquisition, and I decided to do something. The first thing I started doing sports. However, as you know, physical exercises - this is only 30% of the work to bring yourself in good shape. Everything else is determined by power. Strict diet I tried and broke for myself, because they gave only a short-term effect with a quick "rollback" to the former indicators. And in general, diets are a strong stress for the body, an additional load.
A photo: personal archive Xenia Andreeva As my mother's three little children-weather, I often did not have enough time not only to choose and prepare healthy and healthy food - but just sit down to have tea! However, over time, I realized that a healthy full-fledged food is an indispensable necessity, a must have, without which it is much harder to cope with all matters and - an important moment - to remain at the same time in an excellent mood. Proper nutrition gives us good health. And the better we feel, the more we have time to work, home and other spheres of life.
Less sugar
Moving to an ordinary supermarket - what lies in thestandard food basket? I'm ready to argue that most of the products will contain sugar, harmful fats, salt, white flour, as well as a considerable amount of food additives, preservatives and flavor enhancers. About 80% of the shelves of any grocery store are clogged with these goods. Why is that? Just such products are stored longer and have a lower cost price. In addition, the combination of salt, fat and sugar produces a very vivid taste impression, which our receptors easily get used to. In his book "Salt, sugar and fat. How the food giants put us on a needle. "Michael Moss calls this impression" a point of bliss "- the most sought-after combination that all food producers try to find. Here's the diet I follow every day: Breakfast: complex carbohydrates. Most often it is oatmeal. Sometimes - pancakes or waffles on wholemeal flour. I can add nuts, urbech, nut butter. Second breakfast: fruit. Sometimes dried fruit or a useful dessert. If after the sport - 2-3 squirrels. Goal: protein (meat / fish / poultry: baked, stewed, boiled, fried in a dry frying pan) + complex carbohydrates (garnish of healthy grains) + fiber (vegetables - fresh or cooked in any form , not on oil). Fats in dinner are present in cold pressed oil for dressing salad, or in avocado, or in meat / fish. Frozen fruit. Sometimes - a useful dessert. Supper: protein (meat / fish / poultry) + fiber (vegetables can be seasoned with butter). During the day, I also drink black coffee and tea. Of course, without sugar. Once a week or two I allow myself honey / maple syrup / dates extract for refilling desserts or fritters. If the dinner was too early relative to the time of going to bed and at night the feeling of hunger appears, I try to cope with it with vegetables, sometimes - berries or fruit (in good, fruit is not worth it for the night, but occasionally it is possible). To the above, I will add that I have not consumed alcohol for more than 5 years: the fact is that, like any source of light endorphins, alcohol after a while takes energy even more than it gave. For me, given my extensive goals and objectives - this is an unacceptable luxury. And I have not eat dairy products for a year, except for low-fat cheeses once every couple of months. I refused it because of lactose - milk sugar, and it helped to remove the last extra pounds after the birth of my youngest son in preparation for the beauty contest "Mrs. St. Petersburg". I thought it would be a temporary activity, but so far, even the smell of milk seems unpleasant to me. Nevertheless, I do not rule out that some of the dairy products I will ever return to my diet.
Photo: Ksenia Andreevaeva's personal archive has always been quite slim, but during the first pregnancy she gained 18 kilos
Do not put salt on my wound
When salt is consumed, it is very important to find goldthe middle. Yes, salt in a certain amount is necessary for a person every day, but its excess increases the chances of developing gastritis, diabetes, arthritis and other unpleasant diseases. This is an extra thing for a mother of many children, on whose health so much depends in the family! If you follow WHO recommendations, an adult should consume no more than 5 grams of salt per day. In these 5 grams are included, including products containing the salt themselves, even before any processing: meat, fish, cereals, vegetables, eggs. However, taking into account the dosing of food and the availability of salt in ready-made foods, its average daily intake in an adult exceeds WHO standards by 3-4 times! So, when you cook even simple vegetables, be sure to think about how much salt already exists in raw foods. There is food without dosing, which seems unusual only at first, but gradually the body will begin to discern fresh tastes of food and taste natural tastes.
Oh, fat, saving and necessary
There are fats useful and very useful for ourorganism. And there are saturated and processed fats, which are now added to almost any food. There have even been studies that have confirmed that the mechanism of the effect of fats is similar to that of narcotic substances. Therefore, when you are shaking with the desire to eat something from fast food, think: suddenly it's your addiction, not hunger? The more a person consumes harmful fats, the higher the chance of cardiovascular diseases and problems with excess weight. But the correct fats contained in olive oil, fish, nuts, avocados, bring one benefit to the nervous system and help preserve women's beauty, promoting the assimilation of proteins and vitamins.
What is left?
I do not suffer from food monotony at all. Followers of the principles of proper nutrition created a lot of recipes, allowing you to diversify the diet with taste and benefit and even cook dishes that resemble fast food or desserts. For example, pizza on the "test" of chicken, hamburger with an iceberg salad instead of a bun, banana ice cream and chocolate on honey. My favorite PP recipes of the day off are chocolate cake, truffles, carrot cake, charlotte, apple pancakes and Viennese waffles. In order to pamper yourself with a calm soul, you just have to edit the recipe by replacing the harmful products with their analogues (say, white flour for oatmeal, sugar for fruit or dried fruits), and switch to roasting in a dry frying pan, baking in the oven, use of multivarkers or steamers. At first, it may seem that PP-dishes are devoid of any sweetness, salinity, but over time, taste buds will learn to recognize the natural taste of foods that were previously silenced with sugar, salt and fry in oil.
O2 - give two!
I almost forgot about the main thing: drink enough water. Water helps to remove toxins and carry oxygen throughout the body. When there is a shortage of water, a person becomes lifeless, sluggish, apathetic. According to WHO, if you weigh 60 kg, you need to drink at least 2 liters of water per day. Drinking a lot of water is not easy. At first you can just forget about water, replacing it with coffee or tea. Or it is a mistake to take a thirst for hunger, eating some snacks or fruit. But if you start to offer yourself water more often, then gradually the body will get used to it, thirst will return to you, and as it regularly quenches you can feel great ease in the whole body and vital energy.
Photo: Ksenia Andreeva's personal archive When leaving the house, I take with me containers with basic meals, and my husband and older children often prepare separately
Last warning
Life in the style of PP hides in itself is not aloneadvantages, but also a number of complexities of mainly organizational nature. For example, it takes me a lot of time to prepare food. Therefore, most often I cook very simple dishes (put on the oven and bake, pour boiling water and boil) and I do 3-4 dishes at a time: let's say I cook buckwheat, send it to the oven to bake the fish and, in the meantime, fry the vegetables in a dry frying pan. In addition, I often cook separately for my husband and older children usual dishes. Not the easiest is the organization of meals for the day. I often, when leaving the house, take containers with basic meals. After all, if you drive all day in the city, then in conditions of shortage of time (the usual condition for the mother of three children) without this stock of food, it will not be easy to satisfy your hunger: regular food is rarely prepared quickly. Therefore, I have a perfect thermos for food, a large selection of containers and a supply of useful snacks based on nuts and fruits in the car. Another not very pleasant aspect is that the right foods cost more than food with preservatives. However, given their health benefits and how much energy there will be for new feats, this should pay for itself. After adapting to this new mode of life, your body will say thank you. Appearance will become more attractive, and the amount of strength that will appear will help to cope with everything that the work, family, hobbies and other spheres of your life will bring. Irina Popova, dietitian, Mayer therapist, therapist, reflexotherapist:
- The Benefits of Exercise to Reset Excessivekilograms is invaluable. If there is no possibility to visit the gym, then you can start classes with morning exercises at home. But it is very useful to start the day with the "gymnastics" of the digestive organs, to activate their work after a night's sleep, improve blood circulation and lymph flow. To do this, you need to take a deep breath through your nose and inflate your stomach, then slowly exhale to stroke your stomach clockwise, so repeat 5-6 times. It is known that the process of fat burning occurs in the intracellular structures, the mitochondria, with which the muscles are rich. Therefore, in order to maintain muscle mass in good form, in addition to proper nutrition, a systematic physical load is necessary. There are various types of exercises for figure correction, they can be found on the Internet or consult a fitness trainer. Physical exercises not only help keep the body in shape, but also contribute to the production of hormones of joy - endorphins, which reduce appetite, increase mood and improve metabolism. Physical exercises increase the immunity and quality of sexual life.
