Julia nutritionist. Tula nutritionist Yulia Buryakova: There are no miracles when losing weight! Amino acids are essential for a good mood

Julia Bastrigina, nutritionist, Nutrilite brand expert

Exactly breakfast is "responsible" for what you will eat during the day.

Start with a sweet bun and coffee with sugar - and in just a couple of hours you may be overtaken by a strong desire to eat ... something else sweet. The fact is that at the first meal in the blood, the level of sugar rose too high, and in response, the level of insulin, the hormone responsible for its “decrease”, increased. A drop in glucose levels automatically entails a feeling of hunger and a search for food that will increase it as quickly as possible. And this is just something sweet. And such a "roller coaster" will be waiting for you all the time.

How about scrambled eggs and bacon for breakfast? The feeling of satiety will indeed be quite long. But there is one catch. The head will not work as fast as we would like. The brain feeds on glucose. And fat for him is just a backup source of nutrition. The incoming protein, instead of starting to participate in the construction of new cells, will begin to break down ... to glucose. Plus, long-lasting satiety will "lull" your vigilance. Most likely, you will skip a snack, and even forget about lunch. And here the “accumulation of hungry potential” will enter the arena. The feeling of hunger in this case will be sudden, but very strong. There is a risk of starting to eat everything, and not at all in those quantities.

We throw a couple of fruits into the juicer, and after 30 minutes we understand: it would be nice to eat something. The main mistake is switching to foods with low energy value, but increasing insulin levels. In this case, the "hungry potential" accumulates quickly and brutally.

My proper breakfast looks like this:

1. Change your diet as often as possible

The larger the range of selected products, the more “interesting” the metabolism works. The body quickly gets used to the routine and spends a minimum of energy on the digestion and assimilation of habitual food.

2. Add to your usual diet ... oil

Use a small amount (3-5 g) of unrefined vegetable oil as a supplement (do not eat it on an empty stomach). It is extremely important to try different varieties of oils: cedar, grape seed, pumpkin, sesame, etc. This improves metabolism, immunity, the state of the liver, blood vessels and has a positive effect on appearance.

3. Let’s say “no” to sweets in the morning!

Try not to eat sweets, confectionery and drinks with sugar in the morning. An excess amount of insulin (it is he who is released after such a breakfast) stimulates the storage of excess in fat and triggers the “choose a sweet for the next meal” mechanism. It is better to use foods rich in calcium and fat in the morning: such as cheese, cottage cheese. Increased appetite during the day is often associated with calcium deficiency.

4. Morning calories should be "working"

We get the right calories from foods rich in slow carbohydrates (for example, cereals from different types of cereals, cereals and rye breads).

5. Stock up on B vitamins in the morning

They are regulators of fat and carbohydrate metabolism and will help the body to go in the right direction during the day. There are many such vitamins in cereals, eggs, nuts, green vegetables.

6. Amino acids are essential for a good mood.

Do you want to be positive in the morning? Then choose foods rich in tryptophan for breakfast. This amino acid promotes the production of serotonin. However, it cannot enter the brain on its own. She needs a conductor - glucose. Combine cheese with fruit or light fruit jams.

Yulia Bastrigina's favorite breakfasts:

1. Multigrain porridge + wheat bran in water + fresh apples, dried apricots, prunes, ground Brazil nuts and cinnamon, linseeds, pumpkin seed oil + poached egg. Green tea with lemon and ginger.

2. Cereal or rye bread / cereal loaves + low-salted salmon or sockeye salmon + cucumber, lettuce + butter. Rosehip tea.

3. Bananas, apples, berries + hard cheese or cottage cheese 2-5% fat.

Olga Malysheva, nutrition and detox specialist, creator of the author's blog and the 365 detox project

It is not necessary to strictly follow all the advice on proper nutrition 365 days a year. There should be a general general line, but always leave room for experimentation. Sometimes I can eat something not quite right, but very desirable. And I never blame myself for deviating from the rules - I just drink green juice the next morning and return to those healthy habits that work for me. Here are some of my rules:

1. Water, water and more water

In the morning, the first thing to do is to drink a large mug of water, adding the juice of half a lime or 1/3 of a lemon to it. Such water perfectly cleanses, alkalizes the body and stimulates digestion.

2. Green juice is a must to drink in the morning!

I advise you to try different variations of green juice, where vegetables and herbs are always the basis, and an apple or pear is added for sweetness. If there is no time for juicing, a smoothie made from fresh spinach, banana, pear or other fruit with the addition of drinking water or almond milk is a great option.

My Favorite Vegetable Juice Recipe:

5 celery stalks

1 beetroot

2 carrots

bunch of parsley

2 large apples

piece of ginger

We send all the ingredients to the juicer and enjoy the vitamin charge.

3. Mindfulness instead of coffee

The invigorating effect of coffee is often followed by irritability and anxiety, and its regular use can negatively affect the work of the adrenal glands and contribute to the depletion of nerve cells. Replace coffee with drinks that contain natural cocoa, chicory, Japanese matcha tea and freshly squeezed vegetable juices. Try to switch to them, or at least "mix" with coffee consumption.

4. Fruit before meals, but not after

To benefit from fruits, eat them only on an empty stomach - 20-30 minutes before eating another meal or 3-4 hours after. Fruits on an empty stomach are easily digested and give an excellent energy boost. But fruits mixed with other foods will cause heaviness and will contribute to the fermentation processes. The exception is avocado, which can be safely added to salads and cereals.

My next post will be more interested in the beautiful half. I would like to touch on one of the most popular topics that concern modern women - cellulite. Strictly speaking, the term "cellulite" is not entirely correct from the point of view of doctors. In medicine, this condition is commonly referred to as gynoid lipodystrophy (GLD). Which, loosely translated into Russian, sounds like: a violation of the nutrition (state) of adipose tissue inherent in women.

Indeed, no matter how well-fed a man is, cellulite does not threaten him. There are several reasons for this.
The first is genetic, associated with belonging to the female sex. Features of the location and ratio of collagen and elastin fibers in the subcutaneous layer, the constant effect of female sex hormones, the deposition of fat according to the female type - form the prerequisites for the development of cellulite.

The second reason is the insufficiency of blood circulation in the subcutaneous layer, the fragility of the capillaries. The third is a decrease in the number or sensitivity of receptors for a number of hormones in the subcutaneous adipose tissue. There are also a number of minor or predisposing factors: lifestyle, concomitant diseases.

Now consider whether it is possible to somehow influence these factors with the help of nutrition. The bad news is that, of course, we cannot change the structure of tissues or our gender. And the good news is that we are able to influence a number of other factors.

Let's start with the most obvious - reducing the amount of subcutaneous fat. Paradoxically, cellulite affects both fat and thin women. And here's the thing. An unbalanced intake of fats and carbohydrates (even with a very low caloric content of the diet) changes the protein-lipid composition of the blood plasma, provokes an increase in the level of insulin, a hormone responsible, among other things, for the formation of fat.

A significant reduction in the diet of high-glycemic foods - white flour products, white rice, carbonated sweet drinks, pastries, sweets - and a significant increase in the consumption of whole grains and fresh fruits and vegetables should help solve this problem. In addition, you should be very careful about the amount of animal fat in the diet.

To reduce swelling of the tissues will help control the use of table salt. It’s not enough just not to salt, you need to understand that salt can enter the body in very large quantities with products such as hard cheeses, soy sauce, bouillon cubes, canned vegetables, meat and fish, so you need to clearly control their consumption.

Of great importance in the development of the "orange peel" effect is chronic iodine deficiency - it leads to a decrease in the effect of thyroid hormones on tissues and causes edema that is difficult to remove. Therefore, for those who are serious about fighting for their beauty, I strongly recommend eating sea fish, seafood or sea kale every day.

To strengthen the subcutaneous capillaries, it is necessary to receive an age-appropriate dose of vitamin C and rutin (vitamin P) daily. In natural products in an ideal combination, these two vitamins are found in chokeberry, dried rosehip, blackcurrant and cherry.

Dietary fiber is also essential in the fight against cellulite. By stimulating the work of the intestines, they prevent constipation, which reduces venous resistance in the lower extremities. The latter has a very favorable effect on capillary blood flow. Well, other factors can be influenced by daily physical activity, lymphatic drainage massage, mesotherapy. I hope my tips help you stay attractive! I wish you to be healthy and beautiful!

Some will say that this work obliges them to be slim. Others will assume that they are better able to keep their weight down and eat right. We asked 4 attractive women and successful nutritionists about their beauty secrets.

Our exclusive material answers the hottest questions: what helps them not overeat and stay in shape, how they avoid temptations and recover after having children.

"Don't blame everything on genetics"

Julia Bastrigina

dietitian, expert of personal weight control program Bodykey by Nutrilite

What do I choose in the store. In my grocery basket there are always cereals, bran bread, fresh meat, fish, poultry, eggs, dairy products. In season, of course, the corresponding vegetables and fruits. For example, I buy persimmons and tangerines only in late autumn, but I buy apples and cucumbers all year round. For dinner, I can cook spicy tomato soup with seafood and baked lamb with mint, couscous and fresh vegetables.

Perfect Menu. I make a menu for the day ahead. In the morning it can be in different combinations of cereals, fruits, yogurts, boiled eggs, fish sandwiches, sweets. In the afternoon - potatoes, pasta, rice, meat, fish, fresh vegetables and herbs. And in the evening, fish, lean meats, a small amount of bran bread or coarse cereals, fresh vegetables. For a quick snack, I keep rye or cereal bread, muesli bars, dried meat snacks in the car, sometimes I take an apple from home.

Pledge of harmony. In a restaurant, I choose a dish very scrupulously - in the hope that it might surprise me with something. Most often, I ask you not to put some ingredients (cream, cheese, salt) in my dish. I weigh myself almost every morning. However, the fact that I can easily bring everything back to normal is my scourge: a couple of extra pounds are not very noticeable, and because of this, I quite often allow myself to “weak”. But there is a limit above which I try not to jump - it is 3-4 kilograms above my "ideal" weight.

Physical activity. I love any activity - from walking and swimming to jumping on sports trampolines, equestrian sports and Thai boxing. So I don't need motivation. I should rather motivate myself to sit down at the table and finally start working. I try to do at least 2-3 times a week at home - hula-hoop, dumbbells, functional training, stretching.

Elementary ignorance of its foundations (and as a result, the fear that life will turn into a series of restrictions) and insufficient motivation.

The first thing I do in the morning... I drink a few sips of pure water.

Now in my fridge... Set of fresh products.

Inspires me... My family.

My motto… Don't let evil pass through your hands.

“Slimness is a matter of education and character”

Tatyana Zaletova

nutritionist, Grindin program expert

What do I choose in the store. I buy food about once every 2-3 days. I don’t really like frozen foods, and I don’t use semi-finished products at all. For dinner, I cook fish or poultry with vegetable side dishes. My family dinners are similar to our GrinDin dinners. True, it is not always as exquisite as our chefs prepare. I teach my family to eat right.

Favorite Product. Spaghetti. I can make them myself. With many different sauces. I prefer to eat something that is prepared with my own hands from the composition known to me.

What helps you not overeat. I always think in advance what I will eat tomorrow. Especially if the day is busy. We need strength! If you didn’t manage to eat, then, like all normal people, I want to eat more in the evening. In order not to “eat the elephant” in the evening, I try to eat the usual portion, but more slowly. Yes, it's hard, but it helps.

I will never choose in a restaurant. Soup. The first dishes in restaurants are too greasy for me. I rarely take business lunches, only in proven and favorite places. Salad dressings please bring separately. I am never embarrassed to exclude an ingredient that is not favorite or not useful if they refuse - I consider this a sign of dishonesty of the cook and I will not eat there.

Activity. Cardio workouts in the gym, swimming pool, snowboarding in winter and cycling in summer. I don't want platitudes, but movement is life. I can't help but move.

The main problem of excess weight. Lack of willpower. I firmly believe that harmony is a matter of upbringing and character. It all depends on the habits in your family and your own.

The first thing I do in the morning... I breathe. There are a number of special breathing exercises for awakening.

Now in my fridge... A box of leftovers from dinner, which I'll take for lunch.

Inspires me... Family and eminent scientists.

My motto… In any case, with a maximum of difficulties, the approach to the problem is still the same: desire is a lot of possibilities, and unwillingness is a lot of reasons.

"You just don't know how to cook..."

Ekaterina Belova

nutritionist, chief physician of the Weight Loss Center "Palette of Nutrition", leading nutritionist of the D-Light healthy nutrition system from Maria Kravtsova

What do I choose in the store. Those products that can be bought in advance - I buy once a week in a large supermarket - these are cereals, pasta, fruits and vegetables. And, for example, dairy products, I prefer farm products with a short shelf life.

I also really like vegetables and fruits, if they are not in my diet, I feel discomfort. No other products can close this gap. I always make a shopping list, it helps to avoid wasting money and time.

What must be done. Lunch! But if this is not possible, the day is loaded with meetings, I manage with frequent snacks. For example, between consultations I have time to eat fruit or drink a fermented milk product right during the appointment. I try to plan food on such days in advance.

Conquer sugar cravings... Just! You just need to figure out why you want sweets. This is either a physiological need - the body does not have enough carbohydrates. It is enough to add complex carbohydrates to the menu (whole grains, fruits) and cravings will weaken. Or psychological. It is more difficult to get rid of such an addiction, you need to find out what emotions you are eating, why you need it, etc. In any case, it is important to switch to other, safer sweets. “Deceive the body” - offer him a handful of dried fruits or choose a less harmful dessert. For example, from light cottage cheese or oatmeal cookies with honey.

Physical activity. I try to walk. Avoid using a car or public transport if possible. I am a very addicted and quickly disappointed person - so every year I learn something new and quit again. Most of all I prefer walking and recreational sports - skiing, skating, rollerblading. For me, sport - as a mandatory load - is unacceptable. There must be interest.

The main problem of excess weight. There are a lot of misconceptions that it is difficult, inconvenient, and in general we only live once... I try to explain to my patients all the time that a healthy lifestyle means self-respect. It has nothing to do with the fight, or the prohibitions, or the fact that the doctor said so. You just need to say to yourself "I love and respect myself, and I want my body to live happily ever after. If a person loses weight slowly, the skin has time to recover and there are no such serious problems that only plastic surgery can solve.

The first thing I do in the morning... I drink a glass of clean water

Now in my fridge... Yoghurts and vegetables. But the fruits are over, in the morning I finished the last pear. Need to buy.

Inspires me... The idea of ​​saving humanity.

My motto… Live with pleasure! I don't like extra restrictions.

“Slimness is the key to good health and mood”

Irina Pochetaeva

PhD, nutritionist, founder and head of the Just for you project

What do I choose in the store. I always buy dairy products, fish, seasonal fruits, leafy salads. I choose dishes depending on the time of day. For example, during the day I can eat pasta with pleasure. In the evening I prefer meat or fish with salad.

Definitely needed. Make the perfect menu for the day ... Morning: dairy products (cottage cheese, cottage cheese casserole, cheesecakes, yogurt) + coffee. Day: vegetable soup, white fish and vegetable salad. Evening: beef, vegetable salad, citrus jelly.

What is harmful. Sausages, smoked meats, purchased sauces with an abundance of artificial additives.

It is important to keep track of your weight. My weight fluctuated greatly during pregnancy (Irina Petrovna is currently expecting her fifth child - ed.!). I always watch my weight, I try to keep fit and feel good.

Activity. I am constantly on the road, I live in several countries, so regular sports are not good for me. However, whenever possible, I work individually with a trainer. At the same time, I definitely do health retreat several times a year - I visit spa resorts.

The main problem of excess weight. Lack of motivation. I am happy to help my loved ones cope with the problem of excess weight, either as a nutritionist or as the leader of JUST FOR YOU. But you can help only those who have strong enough motivation to move towards the intended goal.

The first thing I do in the morning... I wash my face.

Now in my fridge... Kefir, lettuce, fish, cranberry juice and cranberry mousse.

I am inspired… My children.

My motto… Life is good!

Probably, there is no woman who would not try to unravel the secrets of harmony. Even those beauties who by nature got an excellent figure try to keep it in perfect shape for as long as possible. What can we say about plump women and those who have been struggling with extra pounds for years to no avail and cannot imagine their life without floor scales and counting kilocalories.

The fact is that for everyone such a secret is individual, but it is not possible to unravel it on the first, but for some, not on the tenth attempt. Someone goes on diets to no avail, starves themselves, lives from water to water, and for someone it is enough to give up bread and sugar for a week to lose a few kilos, someone the secret of harmony consists in dancing or fitness classes, and someone is forced to sit on water and apples in order to fit into their favorite jeans. Be that as it may, but uncontrolled weight loss is fraught with big health problems, and a fanatical attitude towards weight loss can even lead to the loss of not only extra pounds, but also life. Annorexia, a disease from which many girls and women around the world have already died, begins with a person’s wrong approach to their appearance. To such the secret of harmony It's better not to touch at all.

Many experts argue that "eat less and move more" does not always work, since problems may not be on the surface, but much deeper. For example, metabolic or hormonal problems can become an obstacle to a slim body. Often women gain weight during pregnancy, and only a small part of them manage to quickly bounce back, while others complain that they are paying extra weight for “eating for two”. This may only be partly true. Often the secrets of harmony such women are in a disturbed hormonal balance. As soon as they stop breastfeeding, the weight usually goes away on its own, regardless of physical activity (as a rule, mothers with young children practically do not lead a sedentary lifestyle).

Nutritionists also have their own claims to women who are always dissatisfied with their figure, who decide to independently control the amount of food and its composition, but practice shows that diets without the strict guidance of a specialist only harm women's health. To unravel these secrets of harmony, it is not enough to know the number of kilocalories in celery, it is not enough to weigh yourself after each piece of meat or salad eaten. It is better if the diet is written by the people who ate the dog on this (nutrition joke). Indeed, how does an ordinary person know about the compatibility of products, about how much protein, carbohydrates and nutrients you need to consume per day in order to stay in great shape and not swim fat.

Beauty books can only help a little. Useful information that we get from books may not always correspond to reality, in addition, it is universal, and not prescribed for a specific person, so it is better to cooperate with a living person, and not a paper publication. At least you can discuss the information you are interested in with a nutritionist, but this will not work with a book - we receive limited information unilaterally.

In our online magazine you will find out everything the secrets of harmony. Our nutritionists, fitness trainers and other specialists know how to make sure that the kilograms go away one by one, but at the same time, the state of health does not worsen, but improves every day. We will tell you what to pay attention to, and you will definitely succeed with us.

We have already talked about the exciting adventure in the supermarket of Kristina Podrezova and nutritionist Yulia Bastrigina. Then our expert laid out the whole truth about canned peas, salted fish and chicken breast. In the next issue - the exposure of quinoa, ghee and frozen dinners.

Julia Bastrigina

Cereal section

Yulia and I are standing in the middle of the trading floor in Auchan. Quite often - bright announcements of promotions about a reduced price for certain products, giant towers three times my height from cans of stew, mountains of packages with beans, buckwheat, instant noodles and deposits of sad bananas for 100 rubles per kilogram. People are scurrying back and forth with carts full of all sorts of things, and the question is constantly spinning in my head: “What are you all doing here at three in the afternoon on Wednesday ?!”. Hungry crisis times in our country have not yet come, I tell you for sure. On the one hand, I quietly rejoice - I love it when people have a good appetite. On the other hand, I curse the crowd that picks up us with the fragile Yulia and “carries” us to the pasta department. Excellent. Let's start with her.

Here Julia comes to an unusual black pasta, which actually turns out to be just pasta with the addition of cuttlefish ink (I tried it, I was not impressed) and reads the composition. I realize that this product is unlikely to end up in the basket of the average shopper in such a large supermarket, so I hand her a cardboard box of Barilla spaghetti. Julia approves of my choice: « All kinds of cereals and pasta are an excellent source of complex carbohydrates, just make sure that the composition contains durum wheat flour.

Next to the perfect blue boxes of Barilla, I see a product from our manufacturer in a cellophane wrapper, however, I do not take regular Makfa spaghetti, but whole grains. Julia says that there is only one way to check the real usefulness of pasta (and indeed almost all store products) - read what is written on the package.

“They have almost the same nutritional value - 100 g of Barilla contains 12.5 g of protein, 1.5 g of fat, 71.7 g of carbohydrates and 356 calories, and 100 g of Makfa contains 13.9 g of protein, 1.4 g fat, 73.1 g carbohydrates. The only significant difference is that this brown paste also contains dietary fiber, 6 g per 100 g of product. But they can be found in simple fiber. That is, if you cook white pasta, add 1 tbsp. l. fiber or sprinkle it on a dish, ”Julia concludes, and I am surprised at how simple everything is in this world. But here I pay attention to the price. Whole-grain "Makfa" for 50 rubles and simple Barilla spaghetti for 80 rubles, which additionally need fiber for 50 rubles - guess what anti-crisis (and, importantly, useful) option I would cook myself for lunch.

We pass to the other side, to rice and other cereals. And then I ask a question that has been tormenting me for five years now: “Is white rice really as useless as white bread is useless?”.

“I would not recommend regular white rice to be included in the diet often,” and here Yulia finally explains why. “A rather high carbohydrate content and a high glycemic index are not the best combination for maintaining a good figure. The best option is to mix brown, red, wild and white rice. Because these varieties are not cleaned from the germinal membranes and retain B vitamins and a rather high content of dietary fiber in the product, which, when ingested, will not allow excess carbohydrates to be absorbed.

Another great cereal is buckwheat. Firstly, it is rich in fiber, and secondly, it contains a lot of B vitamins and iron. Just do not buy buckwheat flakes or any other floured cereal that cooks very quickly. It may be suitable for children, but adults will not get anything useful from cereals. Strong grinding increases the rate and amount of absorption of carbohydrates, which is good for quickly supplying energy to a mobile child, but not an upright adult.

We've been in cereals for too long, I'm starting to hint that it's time to leave the rice alone and it's time to switch to dumplings. Suddenly my eyes fall on quinoa. Five letters I understand and one completely incomprehensible word. What can I say about quinoa? Absolutely nothing. But all the “healthy” bloggers that I subscribe to cannot live a day without publishing another post of adoration for this cereal. Which costs, by the way, 300 rubles per pound. I ask Julia what is so amazing about this quinoa and is it worth paying such cosmic sums for it. Our excellent expert, before answering me, reads what is written on the package, and then offers to compare it with buckwheat.

“Quinoa has: 13g protein, 7g fat, 60g carbs, and 360 calories. Buckwheat contains 12.6 g of protein, 2.6 g of fat, 64 g of carbohydrates and 330 calories. That is, buckwheat loses to quinoa only in a slight excess of carbohydrates. Here we recall that the popularity of quinoa brought gluten, or rather, its absence in its composition. And then Julia says something for which I am not at all ready.

“The danger of gluten, as is usually the case in the fashion world, is greatly exaggerated. Once and for all, let's agree that the main sources of gluten are wheat, rye, barley and oats. The prevalence of a genetic defect leading to gluten intolerance (the same as celiac disease) is 0.5-1% of the population. The accidental discovery of symptoms of the disease in adulthood and the refusal of products containing gluten can be safely attributed to a mental disorder. Celiac disease is genetic and will manifest itself in infancy. And in such a way that it will be impossible not to notice it. If the thought of being different from the rest of the 99% of the population does not leave you, have fun. Better consult a gastroenterologist, perhaps you have some kind of gastroenterological disease, curing which, you will find peace and joy in eating bread and oatmeal.

But I sincerely believed in the suffering of Miley Cyrus and other Hollywood beauties who threw gluten and lactose out of their diets. Being in a slightly surprised state, I still ask Julia to find a great alternative to quinoa. Out of the corner of my eye I notice a lady who is holding this same quinoa in her hands and, listening to our dialogue, hesitates - to put it in her basket or put it back on the shelf.

"Oh no! We take the package and again we are transported into the fascinating world of reading. This chickpea contains: 20g protein (more than quinoa), 4.5g fat (less than quinoa), 50g carbs (less than quinoa), and 320 calories (less than quinoa). I see another great option - lentils. In 100 g there are: 25 g of protein, 1.1 g of fat, 53 g of carbohydrates and 322 calories. And another option is regular peas, which contain 20.8 g of protein, 1.4 g of fat, 55.2 g of carbohydrates and 317 calories. And no gluten."

After discussing the composition, we again compare prices. Legumes and buckwheat are three (!) times cheaper than quinoa - 100 rubles against 300. And peas - generally 50 rubles. Can we say that the value of quinoa is exaggerated? In addition, with chickpeas or lentils, you can come up with a lot more dishes - soups, hummus, side dishes, salads, all kinds of falafels. Quinoa cannot boast of this.

Here Yuliya breaks my dreams of chickpea and pea hummus with her story about proteins and vegetarians: “You need to remember that the protein that legumes contain cannot be compared with animal protein. No plant protein can ever match the value of an animal. Remember the cows in the meadow. How long do they chew grass? How much grass do they need to chew to extract the required amount of protein? The correct answer is even too much. By the way, let me remind you one more thing: in a cow, protein is synthesized by bacteria in the body, but there is no protein in the grass itself. But for some reason, every second vegetarian hardly thinks about it.

As for other cereals - millet and semolina - these are fast carbohydrates that are good to eat half an hour or an hour before playing sports, they will give a lot of fast energy. But forget about corn grits! The high amount of carbohydrates and the high glycemic index create a "flammable" mixture that can quickly put on weight. Therefore, I would not advise you to often include corn grits in your diet. And be a little more careful with canned corn. For the same reason".

The next question I can't help but ask is which oatmeal is better. And then Julia tells me something that I had only guessed before. “The longer the cereal is cooked, the higher the content of ballast substances in it and the less it has the ability to quickly “give” the carbohydrates contained in it to the body. The calmer the absorption process, the lower the background of the fat-storing hormone insulin. That is, my distrust of oatmeal, which is enough to steam with boiling water for three minutes, is still justified. I always respected the one that even after 20 minutes on fire is in a state of al dente. If I may say so, of course.

dairy department

The crowd of customers in the store seems to be only increasing, but there is nobody in the dairy department. I ask Julia about dairy products - what to eat and what not to. “Cottage cheese is a very good source of protein. But the fat-free version is poor in vitamin D and does not allow calcium to be absorbed. In addition, low-fat foods are often the reason for the inability to lose weight, as they do not give a feeling of satiety and lead to subsequent “jamming”. Kefir and yogurt are great as long as they don't have added sugar or a sweet fruit flavor. The microorganisms that ferment them are very useful for maintaining good health. And each person can add dried fruits, nuts or muesli to them, based on their need for carbohydrates. So put back this strawberry curd with jam, don’t expect anything good from it, ”Julia tells me, and I obediently obey her, saying goodbye to sweet morning experiences, it seems forever.

“Here is another product that many for some reason exclude from their diet or try to replace it with ghee - butter,” Yulia takes a package of butter, and meanwhile I recall aloud bloggers who actively promote ghee. And then it’s like I get a slap in the face, only invisible.

“Ghee is devoid of protein and contains much more fat than butter. If the fat content of butter ranges from 72 to 82% fat (748 kcal), then the fat content of ghee is 99% (calorie content - 891 kcal). It is impossible to exclude butter from the diet, it is a source of vitamin A and necessary (sometimes) cholesterol. And one more thing about Indians and ghee - another disappointment. Ghee, from the point of view of the Indian, is more useful only because it does not go rancid so much and is stored longer, ”after these words, I feel ashamed of my recent experiment, I promise myself to throw out a jar of ghee, which I made literally the day before yesterday, trusting Western bloggers .

There is a stable understanding in society: sweet, fatty, salty - all this harms the figure and contributes to weight gain. But, perhaps, there are still exceptions to the rule - those generally accepted “harmful” products for the figure, which, in fact, are not so terrible? What are these products and how often can they be consumed when losing weight?

Indeed, in the process of weight loss, we limit fatty foods, as they are the most high-calorie. Sweet - because excess sugar in the diet increases fat formation. And, of course, salty: they cause fluid retention and nullify attempts to lose weight.

However, not everything is clear in these recommendations, especially in relation to fats. Often, to solve the problem of overweight, people completely eliminate fats from the diet. This approach is wrong, because without fat the human body cannot exist. You just need to know the measure and understand their qualitative composition. So, fish and seafood contain omega-3 fatty acids, which are very good in the fight against cardiovascular diseases, and for the absorption of these acids it is not necessary to buy expensive red fish, mackerel and even herring are extremely rich in them.

Vegetable oil and lard are the most high-calorie foods, but a tablespoon of olive oil with a salad a day is an excellent source of monounsaturated oleic acid, which has a powerful positive effect on the blood lipid ratio, the state of the digestive system and plays an important role in the prevention of cancer.

By the way, I also consider 5-10 g of fat per day to be an acceptable relaxation, since it contains the essential arachidonic acid, which is part of cell membranes and is part of the enzyme of the heart muscle.

And, of course, you should not completely abandon milk fat. The most useful sour-milk products of medium fat content.

Many products, on the contrary, contain a huge amount of "hidden" fats and contribute to a rapid increase in body weight: these are sausages (including the so-called "doctor's"), sausages, all convenience foods, canned food, mayonnaise, fast food. These products from the diet of a person who is losing weight, and simply leading a healthy lifestyle, should be completely excluded.

As for sweets, foods with a high "glycemic index", which include sugar, honey, pastries, cakes, pastries, sweets, chocolate, sugary drinks, are accelerators of fat formation, so it is better for an overweight person to refuse them. However, it is always very difficult to remove your favorite foods from the diet, this inevitably leads to a depressed mood and breakdowns. If a person is unable to give up their favorite sweets, it is possible to leave them in small quantities, and only for breakfast. But let it be marshmallows, marshmallows or honey, and you need to eat them slowly, dissolving in your mouth, in order to feel their taste, because the weight of the bouquet of sensations is perceived precisely by the receptor zone in the oral cavity.

If a person is accustomed to a large amount of salty foods in the diet, you can advise him to replace ordinary sea salt with a low sodium content, use spices without salt in cooking, season salads with lemon juice and add more greens to them.

- Many people want to eat and not get fat: is it possible? What are the ways?

Certainly, it is possible. In my opinion, the expression is more correct: "To lose weight, you need to eat." In the process of reducing body weight, the fundamental principle is regular nutrition. It involves eating 4-5 times a day with intervals between meals of 2.5-4 hours. Ideally, these are three main meals, which must include breakfast!, And 2 snacks.

Lack of snacking inevitably leads to overeating at the main meals.

In addition, due to irregular nutrition, the body goes into “energy saving” mode, that is, it does not consume energy, but stores it, increasing fat formation.

Consult a specialist about possible contraindications

Powders, cocktails and pills that are advertised on the Internet for weight loss ... Many people "peck" at the tempting "before" and "after" photos, buy, take these drugs. What effect do they really have? Are any of them really useful? And how to recognize them?

Unfortunately, there are no miracles in the process of weight loss. Behind every real success story is the work of a person to change their habits, eating behavior, daily routine and physical activity. "Fat burners" from advertising are not able to reduce weight without any efforts of the person who is losing weight, and many of them can even be harmful to health. After the examination, a nutritionist can prescribe dietary supplements that correct nutrition, making up for the lack of micronutrients, but they do not reduce weight, but only help to reduce it as safely as possible. Currently, only three drugs are officially registered in Russia for the treatment of obesity: orlistat, sibutramine and liraglutide. However, their use without medical prescription and control is unacceptable.

Many, in pursuit of weight loss, lose weight immediately by 10-15 kilograms. How does it affect the body? And how many kilograms can you lose weight maximum per month without harm to the body?

Of course, a weight loss program for each person should be developed individually, taking into account his age, gender, initial weight and health status.

But on average, a safe rate of weight loss is a loss of 2-4 kg per month.

Too rapid weight loss is fraught with both cosmetic problems: sagging skin and hair loss, and health problems: prolapse of the kidneys and disorders of the cardiovascular system, which does not have time to adapt to new body volumes.

In addition, it is very important to be sure that weight loss is due to adipose tissue, and not due to loss of muscle mass or fluid. This is possible if the weight loss program is implemented under the control of bioimpedance analysis of body composition. The study should be carried out at the beginning of the program to assess the body composition and the intensity of metabolic processes, then 1 time in 2-4 weeks in the process of weight loss and 1 time in 2-3 months during the retention period.

- Is vegetarianism really good for health and weight?

I am categorically against strict vegetarianism, whose supporters insist on the complete rejection of animal products, because a balanced diet is unthinkable without animal protein.

Only animal protein contains all the essential amino acids that are not produced in our body and must come from food. In addition, all vegans are deficient in iron, calcium, vitamins B12 and D. Ovo- and lacto-vegetarians are able to avoid protein deficiency by eating eggs and dairy products, but they are deficient in iron, which is absorbed mainly from red meat. It is partially possible to fill the deficiency of the gland with the help of fish and poultry, therefore non-strict vegetarians are in the most advantageous position. The undoubted advantages of a vegetarian diet are only a sharp decrease in the consumption of saturated fats and the enrichment of the diet with fiber.

An equal sign between vegetarianism and ideal weight cannot be put.

On the contrary, such a diet often leads to an excess of carbohydrates in the diet against the background of a decrease in protein intake and, in some cases, can lead to weight gain.

Consult a specialist about possible contraindications

- Do not eat after 6 - true or myth?

In fact, evening overeating is a big barrier to ideal weight. After 18.00 it is unacceptable to eat foods containing mainly carbohydrates, including fruits. Dinner containing protein and vegetables is recommended no later than 3 hours before bedtime. However, people who have developed a habit of eating at night can be left with a light snack in the evening in the form of vegetables or egg white.

Where should you start losing weight? Many in this business make unforgivable mistakes. Give professional advice. What could be the reason that the body does not want to "give" kilograms?

The key to success in the weight loss process is the right motivation. As a rule, people who achieve the goal are people who seek to lose weight to improve their health and achieve the figure of their dreams for life. Those who want to lose weight for an important event usually do not get a long-term sustainable result.

Before starting a weight loss program, it is necessary to conduct a minimum examination, including a general and biochemical blood test, blood glucose, a bioimpedance study of body composition, and obtain information about the state of the cardiovascular and digestive systems.

Sometimes unsuccessful attempts to lose weight are associated with hormonal disorders. An endocrinologist will help identify and correct diseases of the endocrine system.

There are general recommendations for everyone who wants to lose weight: regular meals, adequate drinking regimen (35 mg per kg of pure water weight per day), avoiding sweets, minimizing animal fats in the diet, eating adequate amounts of fiber and protein, adequate sleep (at least 5.5 hours per day, ideally 7-8 hours), planning the day in advance (everything that should be eaten tomorrow should be thought out or even cooked today).

Frequent mistakes of those who lose weight are the use of short-term diets, which inevitably lead to subsequent weight gain, the use of diuretics and laxatives, leading to weight loss due to dehydration, insufficient consumption of protein foods, in which weight loss occurs mainly due to muscle mass, and excessive passion for power loads, which does not allow to achieve the desired result.

To avoid these mistakes, to correctly build an individual weight loss program, taking into account the state of health, habits and food preferences, features of work and daily routine, it is possible to achieve a long-term effect with the support of a dietitian.

But even with the correct implementation of all the recommendations of a doctor who is losing weight, a test in the form of a so-called “weight plateau” can lie in wait, a period of no weight loss, which usually occurs with a loss of 10% of the original body weight. The reason for it is that our body is very plastic and tends to store rather than give energy, so it quickly adapts to a new style of eating. In this case, the doctor reviews the diet, perhaps prescribes fasting days and advises changing the physical activity regimen, which allows you to overcome temporary difficulties and successfully continue on your way to the figure of your dreams.

Very often all family members are overweight. Is it possible for a person who has a hereditary predisposition to be overweight to lose weight?

Indeed, many people have a hereditary predetermined tendency to be overweight. However, we inherit only a predisposition, and whether it is realized depends only on ourselves.

Therefore, the presence of relatives with excess body weight is not a reason to give up and not an obstacle on the way to harmony.

And thanks to the possibilities of modern medicine, we can get information about our genes that are responsible for the propensity to gain weight in response to a certain type of food. This is a DNA test. It is performed once, since the set of genes does not change during life. Knowing your genetic characteristics, you can create an individual diet. The genetic diet is much softer, sparing compared to all the others, since it may turn out that foods that are prohibited for all those who are losing weight do not cause weight gain in you and will be allowed. A DNA test will help you understand whether fasting days are effective for you or they will only harm you, what kind of physical activity and in what volume is right for you. This will allow you to adjust the diet and physical activity in such a way that a person can easily and quickly lose extra pounds and be able to maintain a normal weight throughout his life.

Consult a specialist about possible contraindications

- Some people have the opposite problem - they can't gain weight. With what it can be connected?

- How to gain weight? After all, there is everything, of course - not an option.

To gain weight, it is necessary to monitor both a sufficient amount of food and its qualitative composition. The diet should be balanced in terms of the main macronutrients (proteins, fats and carbohydrates), and also contain a sufficient amount of vitamins and microelements. You need to eat 5-6 times a day, with this diet, the absorption of nutrients will be most complete.

The diet of a person seeking to increase body weight should include a maximum of healthy high-calorie foods and a minimum of sweets, convenience foods, canned food, sausages, mayonnaise, chips, etc. products that have nothing to do with health. It is necessary to consume a sufficient amount of complex carbohydrates (durum wheat pasta, potatoes, cereals, grain bread, fruits and dried fruits), unsaturated fats found in vegetable oils, nuts, seeds, fish and seafood. Particular attention should be paid to the adequate use of protein foods (lean meat, fish, eggs, cottage cheese, cheese), which are responsible for increasing muscle mass. In some cases, it is possible to connect specialized health food products.