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In such a planned meal, you can afford what you have long wanted. If carbohydrates were limited in the diet, then you ca...
05/26/2022

In such a planned meal, you can afford what you have long wanted. If carbohydrates were limited in the diet, then you can treat yourself to high-carbohydrate foods, and if fats have decreased, then you can afford a high-fat meal. In physiological terms, such "breakdowns" are not entirely justified. But more often it happens that everything tasty is not entirely healthy, so products for the "belly holiday" containing a large amount of sugar, salt, transgenic fats, fat and fast carbohydrates, especially in large quantities, can adversely affect the functioning of the pancreas, liver and intestines. Therefore, you need to cheat wisely!

It is necessary to plan in advance the day of the “breakdown”. It is better if it coincides with a holiday or a meeting with friends, which will increase psychological relief.

How and when do they resort to cheat meal? Is it harmful or helpful? It's hard to say for sure. It depends on many facto...
05/26/2022

How and when do they resort to cheat meal? Is it harmful or helpful? It's hard to say for sure. It depends on many factors: general health, the amount of adipose and muscle tissue, the level of sports fitness, the degree of sustainable motivation for results and the tendency to relapse, the duration of dieting and proper nutrition, the dynamics of weight loss and the results obtained. So, an athletic person can afford to cheat once a week, and then not throughout the day, but only for two hours. But overweight people should not allow such relief more than once every two to three weeks. In my opinion, there is only one task of a cheat meal - psychological and emotional unloading! This allows you not to break loose on the rest of the week, and waiting, for example, for a day off, when it will be possible to treat yourself to something tasty, will make it comfortable and easy to continue proper nutrition on the rest of the days.

Irina Popova, dietitian at the Austrian health center Verba MayrChitmil (from English cheat meal) literally means "cheat...
05/26/2022

Irina Popova, dietitian at the Austrian health center Verba Mayr

Chitmil (from English cheat meal) literally means "cheating with food." Many who have tried to follow a strict diet for a long time have probably encountered a state of “food depression”, when an irresistible desire to eat their favorite dessert or something “forbidden”. And this is where a cheat meal can help, which is a controlled right “breakdown” that helps you motivately follow your goal. This is a planned “violation”, which provides for some relief while observing a strict nutrition system without harming the figure, when you can afford to eat forbidden “sweets”. Surprisingly, even professional athletes use this method of nutrition, but they, unlike the average person, have their own characteristics.

Only an integrated approach will help solve the problem of being overweight: a healthy diet with a calorie deficit and r...
05/26/2022

Only an integrated approach will help solve the problem of being overweight: a healthy diet with a calorie deficit and regular exercise. March 14, 2022
A diet is a difficult period in which it can be very difficult to keep yourself on a planned schedule: any forbidden foods become especially attractive and tempting. In order to ease inhibitions and get rid of “food depression”, a cheat meal comes to the rescue - a day when you can eat literally everything. Irina Popova, a nutritionist at the Austrian health center Verba Mayr, told us about whether a day without prohibitions is effective and how to spend it correctly.

To summarize: how to get a calorie deficit? This can be done in 3 steps:1. Reduce your daily calorie intake;2. Remove fa...
05/26/2022

To summarize: how to get a calorie deficit? This can be done in 3 steps:

1. Reduce your daily calorie intake;

2. Remove fatty foods from the diet, increase the amount of protein foods;

3. Increase your daily energy expenditure by adding light to moderate exercise to your daily routine. It’s not so much about hours of classes in the gym, but about the simplest ways: choose the stairs, not the elevator or escalator, take a walk to the house on foot, and not by transport, after coming home from work, do not immediately go to bed to watch TV shows and have dinner, but take a walk at least half an hour in the nearest park or do simple household chores.

How to create a calorie deficit to lose weight?In order for the weight to go away faster, you must also remember about t...
05/26/2022

How to create a calorie deficit to lose weight?
In order for the weight to go away faster, you must also remember about the balance of BJU - proteins, fats and carbohydrates. A calorie deficit is best created through carbohydrates and fats, not protein, since the energy value of 1 gram of protein and carbohydrates is 4 kcal, and fat is 9 kcal. It is easy to create an ideal diet: on average, to reduce weight, a person needs 1.5–1.8 g of protein, 0.8–1.0 g of fat, and the rest should be carbohydrates per 1 kg of the desired weight. By calculating all the values, you can figure out how many grams of each component you need to consume per day in order to quickly reach the desired number on the scale.

By calculating all the values, you can find out your safe calorie deficit. It usually makes up to 20% of the daily calor...
05/26/2022

By calculating all the values, you can find out your safe calorie deficit. It usually makes up to 20% of the daily calorie intake. This value can be maintained for a long time, up to 10-12 months. Due to this deficit, weight will decrease slowly, but the result will be fixed for a long time. A larger calorie deficit (between 20 and 40%) will give quick results, but there is a high chance that the weight will return to its previous levels. Moreover, before introducing such restrictions, it is better to consult a specialist so that changes in the diet are as safe as possible. A deficiency of more than 40% of the daily norm can also be practiced, but not more than 3-5 days. Such a deficit is calculated in a slightly different way: for example, 20% of your norm is 300 kcal - which means that you need to reduce their daily intake by that much, and increase activity by the same amount: as a result, the calorie deficit will be 600 kcal.

How to create a calorie deficit to lose weight?Physical Activity Ratio is your actual metabolic rate, which is usually m...
05/26/2022

How to create a calorie deficit to lose weight?
Physical Activity Ratio is your actual metabolic rate, which is usually much higher than your baseline. Determining your coefficient is also simple: evaluate what kind of lifestyle you lead? CFA has already been calculated, and its values can be found in the tables: 1.2 - sedentary lifestyle; 1.3 - low activity (1-2 workouts per week); 1.5 - moderate activity (3-5 workouts per week); 1.7–1.9 - high activity, athletes, etc. The resulting actual calorie content will maintain your current weight.

The energy deficit is the difference between calories consumed and expended per day. In order for the deficit to work as...
05/26/2022

The energy deficit is the difference between calories consumed and expended per day. In order for the deficit to work as efficiently as possible, you need to know several important factors: the level of basic metabolism and the coefficient of physical activity. The first value shows the minimum amount of energy necessary to ensure the normal functioning of the body under standard conditions, that is, in everyday life: during wakefulness, in conditions of psychological and emotional rest, during rest, etc. Simply put, this is the number of calories that the body spends at rest. This is an individual value, which depends on age, height, weight and biometric indicators of the body. You can calculate this indicator yourself using a calculator that is easy to find on the Internet. If you want to get to know your metabolism more closely, then you can conduct a bioimpedance analysis of body composition with a specialist.

The answer to the question “what happens to the body when you eat probiotic yogurt every morning?” — every day, by eatin...
05/26/2022

The answer to the question “what happens to the body when you eat probiotic yogurt every morning?” — every day, by eating yogurt with probiotics, we support hundreds of trillions of our microbes, helping them to come to that balance, to that configuration, to that balance, which helps us to live not only longer, but also more productively, with fewer diseases, and, importantly, with better health and great mood!
Turning detox into a day of suffering is not worth it. Your body doesn't need sacrifice, so no one is forcing juices and water on you all day long. Focus on the foods you love and try to make something tasty and healthy to please yourself.

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1391 Alexander Drive
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