How to eat flour and sweet foods correctly. Myths about food. How to give up baking and what to replace it with

Myth 1: Natural and herbal products safe and effective for weight loss.

Fact: Products labeled “natural” or “plant-based” are not necessarily so. These products are not always scientifically tested and have not been proven to be safe or effective.

Some herbal or other natural products may be unsafe when combined with other medications or may harm people with certain conditions. medical condition. Consult your physician or our nutritionist before using any herbal or natural weight loss products.

Myth 2: Vinegar and water help you lose weight.

Fact: Many sources write that if you drink a glass of water with two tablespoons of vinegar at lunch or dinner, you can lose weight without any diets, because diluted acid in such proportions reduces appetite and burns fat.

However, experts believe that vinegar's ability to burn fat is exaggerated. There is no scientifically proven connection between taking vinegar and burning fat. But it is known that drinking water with vinegar has a number of contraindications: it can aggravate chronic diseases gastrointestinal tract, this solution should not be used by people with increased secretion. You can lose weight without harm to your health traditional method: Reduce the amount of food you eat and increase physical activity.

Myth 3: To lose weight, you need to replace sugar with saccharin.

Fact: This is not true. Saccharin stimulates appetite (interestingly, it is used in animal feed to increase the appetite of calves). In addition, saccharin is significantly sweeter than sugar, and there is a danger that because of it a person may get used to an increased dose of sweets.

Myth 4: Sugar always makes you fat.

Fact: There is no direct link between sugar consumption and obesity. People get fat because of excess calories, not because they drink sweet tea. The solution is not to buy sugar-free gum. In principle, you should eat less and move more. Researchers emphasize that alcohol brings much more harm our figure than sugar itself. It also matters from which foods our body extracts calories. Much more likely obesity in those who eat fatty foods.

Myth 5: Nuts are fatty, and if you want to lose weight, you shouldn't eat them.

Fact: Nuts are a good source of protein and dietary fiber and contain no cholesterol. In small quantities, nuts can become part of healthy program losing weight. (A 30-gram serving of assorted nuts, which is equal to about 1/3 cup, contains 170 kcal). Although high in calories and fat, most (but not all) nuts are low in saturated fat. Saturated fat is a type of fat that can lead to high blood cholesterol and increase the risk of heart disease.

Myth 6: Starch is fatty and should be limited during weight loss.

Fact: Potatoes, rice, pasta, bread, beans and some vegetables (such as sweet potatoes, turnips, beets and carrots) are rich in complex carbohydrates(starch). Starch is one of the important sources of energy for your body. Foods containing starch may be low in fat and low in calories. It becomes fatty and high in calories when you consume it in large quantities or it is cooked with oil or other fatty additives such as butter, sour cream or mayonnaise. Try to avoid fatty condiments and choose starchy, fiber-rich foods such as whole grains, beans and pears.

Myth 7: Margarines are healthy because they do not contain animal fats.

Fact: It has been proven that the ability of margarines to cause or accelerate the development of atherosclerosis is not lower, but, on the contrary, higher than that of animal fats. As for the fat content of margarines, it is approximately the same as that of any other fat, vegetable or animal.

Here it is also worth touching on such a myth as “butter makes you fat, vegetable oil does not.” Both oils are essentially fat. Only in butter it is more concentrated and is of animal origin, while in vegetable oil it is “diluted” with water and proteins. You shouldn't give up both.

Myth 8: Cereals make you fat.

Fact: Cereals are a source of carbohydrates. In fact, those who eat more carbohydrate foods and less fatty foods have a much easier time losing weight and gaining it back more slowly. An interesting principle of the “swing” has been noticed: if with an increase in fat consumption the body mass index increases, then with an increased consumption of carbohydrates the index, on the contrary, decreases.

Myth 9: To lose weight, you need to eliminate starchy and sweet foods and drink less water.

Facts: To see the absurdity of this statement, it is enough to compare the energy value various components food:

• 1 g fat - 9 kcal;
• 1 g of alcohol - 7 kcal;
• 1 g carbohydrates - 4 kcal;
• 1 g protein - 4 kcal;
• 1 g of water - 0 kcal.

Today doctors are absolutely convinced that main reason overweight - excessive consumption of fat. The reasons for weight gain from consuming fats is that they are very high in calories. A person feels full when the walls of the stomach stretch slightly due to overfilling. If this is achieved by fatty foods, then her energy value many times higher than what the body needs. Excess fat is sent to subcutaneous fat. A significant role is also played by the fact that most people perceive fatty foods as more tasty: after all, the aromatic substances that give the taste and appetizing smell to foods are dissolved mainly in fats. That's why skimmed milk or cottage cheese seem tasteless to us. Nevertheless, in order to lose excess weight, it is necessary to limit the consumption of fat. Although many believe that there is another way - playing sports.

Myth 10: Eating flour and sweets will definitely make you fat.

Fact: There are numerous studies showing that if there is very little fat in food, a person at least does not gain weight with almost any consumption of starchy and sweet foods. High-carbohydrate, low-fat diets can be used to build effective and easily tolerated weight maintenance regimens.

Myth 11: Crackers don’t make you gain weight as quickly as bread.

Fact: This statement is not true. Crackers are higher in calories and contain more fat than bread. 50 grams of crackers provide approximately 200 kcal, while 50 grams of bread provides 125 kcal.

There is another myth - black bread is not so harmful for your figure. Alas, both black bread and white bread have the same calorie content. The only advantage of black is the increased fiber content and more vitamins.

Myth 12: White bread has more calories than bran bread.

Fact: This is not true. 100 g of loaf provides the same calories as 100 g bran bread. Another thing is that bran bread provides a lot of fiber and magnesium, which promotes good digestion.

Myth 13: Fish is good for weight loss.

Fact: This is not true. There is no less fat in fish than in ham. For example, 100 grams of mackerel or salmon contain 12 grams of fat, and 100 grams of beef contain only about 3 grams of fat. But there is a lot in fish useful substances and it must be consumed in reasonable quantities.

Myth 14: Fish does not contain fat or cholesterol.

Fact: Fish is a good source of protein. Fish containing a large number of fats (such as salmon, salmon, mackerel, sardines, herring and anchovies) are rich in omega-3 fatty acids. These fatty acid have been studied as they may lead to a reduced risk of heart disease. Grilled or baked fish (instead of fried) can be part of your healthy eating plan. Although all fish contain some fat and cholesterol, most fish contain lower amounts of saturated fat and cholesterol than beef, pork, chicken and turkey.

Myth 15: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also contain substances necessary for health, such as protein, iron and zinc.

Eating lean meat (meat that contains no visible fat) in small quantities can be part of a weight loss program. A serving is 60-90 grams of cooked meat, which is approximately the size of a deck of cards. Choose cuts of meat that are low in fat and trim off all visible fat before cooking.

Myth 16: To lose weight, you need to give up sausage.

Fact: In this case, the sausage “suffered” undeservedly. After all, sausages contain only 7% lipids. Therefore, you can eat sausage at least every day, only, of course, in moderation.

Myth 17: Light products.

Fact: Products marked “Light” are considered to be dietary, and therefore many expect health benefits from them and, in particular, weight loss, because they sometimes contain “0 calories.” However, according to French doctors, the effect may be the opposite of what was expected, since these products are low in calories and do not suppress hunger, which leads to overeating.

Myth 18: Low-fat and fat-free mean no calories.

Fact: Remember that most fruits and vegetables are naturally low in fat and calories. Other low-fat and fat-free foods can also be high in calories. Often these products contain a lot of sugar, flour or starch as a thickener to improve the taste. These ingredients add calories, which lead to weight gain.

Low-fat and low-fat foods typically contain fewer calories than the same serving size fatty foods. The number of calories depends on the amount of carbohydrates, proteins and fats in the food. Carbohydrates and proteins contain approximately 4 kcal per gram, and fats contain approximately 2 times more (9 kcal per gram).

Myth 19: Dairy products cause obesity and are unhealthy.

Fact: Low-fat and nonfat dairy products are just as nutritious as whole milk products, but they contain less fat and calories. Choose low-fat and skim milk, cheese, yogurt and ice cream with reduced content fat At the same time, dairy products contain a lot nutrients, necessary for the body. They contain calcium, which helps bone growth in children and maintain strong and healthy bones in adults. They also contain vitamin D, which helps your body absorb calcium, and proteins, which build muscle mass and help your internal organs work.

Myth 20: Diet foods help you lose weight. excess weight.

Fact: This statement is false. The fact is that dietary products and the foods you eat while on a diet are far from the same. These foods contain the same amount of fat as other foods, and sometimes even more.

How often do we give in to temptation and reach for another cheesecake, bun or candy! These needs are especially acute when drinking tea at the family table after dinner, in the office during a coffee break, at home watching TV or sitting at the computer. Shortbreads and gingerbreads are destroyed with hot tea, and cakes are purchased as a cure for stress. In general, the list could take a long time, but the essence will remain the same - we chronically overeat flour products and sweets, which ultimately turn into a chic Lifebuoy on the stomach and lush cellulite balls on the legs by a thrifty organism.

Is it possible to completely avoid sweets?

In fact, you should not give up sweets completely under any circumstances. The body needs carbohydrates, which come from sugar, and their absence will disrupt the metabolism. It is important to simply learn to ensure that they are present in the diet in reasonable quantities. It will be difficult at first, especially after complete absence There are no restrictions, but as soon as you think about the swim season or summer outfits, you won’t want grandma’s apple pie.

However, let's not offend grandma and decide how best to balance the amount of carbohydrates per day.

What sweets should you avoid?

First, you need to decide for yourself what you can give up completely and without harm to the body. The first position on the list will be taken by lemonades and other carbonated sweet drinks. They will be followed by snacks and chips. Believe me, the body does not need them absolutely. In third place will be bakery products in fresh. Remark: the stale the bread, the healthier it is.

Everything else can be eaten, but only occasionally. For example, you don’t need to make pasta for dinner if you had French fries with fresh veal for lunch. Buckwheat porridge, as a fasting option for dinner, will be optimal. But after meat and potatoes, sweets will be just right! Indulge in pleasure and eat one (!) chocolate candy, marmalade or a spoonful of jam. The body benefits in the form of carbohydrates, and we enjoy the treats.

How to eat sweets and starchy foods correctly

Cakes and pastries are best consumed before 16 hours. The fact is that it is at this time of day that our bodies are at their most active phase even when in a calm state. Such carbohydrates will be consumed rather than accumulated in folds on the sides. It also doesn’t hurt to remember about moderation, so you simply won’t be able to overeat in this situation.

The chewing reflex, which is triggered near the monitor screen, is easy to deceive. Buy dried fruits, rinse them with boiling water and dry them on a cloth. In the future, they can be consumed raw without additional processing. Forget about nuts, cookies, even homemade crackers from crispy loaves! Chew vitamins without calories and cheat yourself into health!

By the way, nuts should never be eaten in large quantities. In fact, they are useful only when they enter the body in pieces, and not in handfuls...

First of all, it is necessary to provide some clarity on what I mean by “eliminating sugar from your diet.” Of course, it is impossible to completely give up all sweets: sugar is included in so many products that it would be necessary to come up with a special diet, which, I suspect, would not be very healthy.

But try to follow the recommendations WHO urges countries to reduce sugar intake in adults and children WHO, which calls for limiting sugar intake to no more than 5% of total calories per day, is quite possible. To do this, just stop consuming sugar in drinks, give up soda and limit the amount confectionery. And this is what will happen to you when you do this.

1. You will become healthier and more energetic

Many people know that sugar is a source of glucose, which the body needs to replenish energy. When blood sugar levels are low, a person feels tired, sluggish, and may even lose consciousness. But no less dangerous high level sugar in human blood, which is observed in almost all sweet tooths. This may cause serious violations.

2. Your weight will stabilize

Immediately after you limit your intake of sweets, you will begin to lose weight. And the point here is not only that sugar is a source of calories in itself. It’s just that it is most often included in high-calorie dishes: baked goods, confectionery, fast food, dairy desserts, and so on. By limiting your consumption, you will easily and naturally get rid of extra pounds.

3. Your intestines will work normally

While your brain gets pleasure from yet another sweet cake, the gastrointestinal tract has to take the blame for everything. After all, the breakdown of sugar occurs precisely in the intestines, and its excess disrupts the functioning of the enzymes of the stomach, intestines and pancreas. When giving up sweets and replacing them with foods that have increased content fiber, you will be surprised to find that your intestines begin to work literally like a Swiss watch.

4. You will stop constantly wanting to eat “something sweet”

The mechanism of functioning is no different from a narcotic drug. You eat a candy - your brain enjoys it - you reach for the next one. And so on until there is something sweet within your reach. The positive news is that it is still possible to break this cycle. As soon as you change your diet, notice that you want sweets less and less, and very soon you will look in surprise at all these strange people around them, devouring mountains of sweets.

5. You will learn the real taste of products

Do you carefully select an exquisite type of tea and then add a few spoons of sugar to your cup? Do you consider yourself a coffee connoisseur, but can't drink it without something sweet? If you answer affirmatively to these and similar questions, then I hasten to inform you that, unfortunately, you do not know the real taste of these wonderful drinks. Like many other products, which for some reason are usually flavored with a fair amount of sugar. Yes, the first time may be unusual, but only two weeks will pass, no more, and you will remember your past “sweet” life like a terrible dream.

Have you tried giving up sugar? And how did it happen?

Many people are sure that sweets have a negative impact not only on health, but also threaten their slim figure. However Nutrition experts do not recommend completely eliminating sweets from your diet, because the brain needs glucose.

It would seem that goodies when losing weight are a paradox. However, there is a line of sweets that you can allow yourself even while losing weight.

At the beginning of the diet, you should not introduce a cardinal ban on any desserts if you are used to sweets every day, this will definitely not lift your mood.

IN diet menu You can only include low-calorie treats- Confectionery, ice cream or soda are not suitable. Let's take a closer look at the benefits or harms individual species sweets.

Helps cope with depression, normalizes arterial pressure for hypotension, strengthens cardiovascular system and helps improve the overall functionality of the body. It is important to understand that You can consume up to 30 g of chocolate per day, subject to an active lifestyle and 10-15 g per day with passive work.

Such sweetness as marshmallows attracts the attention of those losing weight, as it contains almost no fat. By dividing the marshmallow into two halves, you can eat it in the morning in two doses during fasting days and during the period of dieting.

The product does not contain fat, it contains a lot of pectin, the benefits of which are of particular importance for the body. In some types of sweets, pectin is replaced with agar-agar - natural product, extracted from seaweed. It is useful and has the ability to remove waste and toxins from the body. Agar-agar swells, therefore it reduces appetite and in small portions can be useful for people on a diet.

It is produced by mixing molasses, marmalade mass, syrup and agar-agar. The marshmallow itself is a wonderful sweet. Doctors believe that in small quantities it is beneficial for the skin, nails and hair, and Nutritionists advise eating apple marshmallows.

Halva contains a large amount of carbohydrates, so it is a high-calorie product. For people on a diet, this sweet is included in the list of prohibited foods.

Candied fruits have few beneficial properties, since berries and fruits cooked in sugar syrup completely lose the original composition of the vitamins contained in them.

Nutritionists do not recommend consuming dried fruits due to the large amount of sugar. However, you can still get benefits from them. They contain fiber necessary for proper digestion, as well as vitamins and microelements.

About 216 kcal is found in 100 g of candied fruits. Therefore, instead of confectionery products that are harmful to the body, candied fruits will be very effective. It is important to know when to stop and not get carried away when eating a light and tasty treat.

Dried fruits not only contain microelements - among them calcium, magnesium, iron, sodium - they cleanse the body thanks to a large amount of fiber. The product is convenient to use on the go and you don’t need to spend a lot of time in the kitchen preparing dietary dishes.

A diet based on dried fruits is a solution for a person whose daily schedule is scheduled minute by minute.

Contains a large number of useful substances. Besides this unique product improves metabolism, which means it is almost impossible to gain weight. Consume about two tablespoons of honey per day, the body will receive the necessary energy, and you are in a great mood.

The fruits are not alike. If we are talking about reducing body weight, not all of them are useful; they are distinguished by their composition and properties, as well as their effect on the body. The most high-calorie fruits are:

• banana;
• persimmon;
• grape.

Less calorie fruits are:

• pears;
• watermelon melon;
• citrus;
• apples;
• apricots;
• peaches.

Choose fruits for your diet, focusing on their taste. Remember the sweeter the fruit, the more content fructose, and the higher it glycemic index. Such fruits in dietary nutrition should be less. Bananas, watermelon, mango, and melon are considered champions.

Using blast freezing technology, it is possible to obtain vitamins from berries all year round. In addition to a huge amount of vitamins, berries contain antioxidants and flavonoids that can burn fat and prolong youth.

Nutritionists convince us that Daily consumption of half a kilogram of berries can remove up to three extra kilograms per month. This result can be obtained if you eat a balanced diet.

Should not be completely removed from the diet protein products, Also you need to drink at least two liters of fluid a day and eat berries. Any specialist will say that the benefits of berries for reducing body weight are beyond doubt. Let's look at some types of berries:

Losing weight with the help of berries has become widespread in our time.

• honeysuckle. The taste may vary. Contains many vitamins and organic acids. Honeysuckle has a positive effect on the gastric mucosa; you can not be afraid to include it in your diet if you have problems with the digestive system;
• raspberries. It has been proven that constant consumption of this berry significantly reduces the risk of developing oncological diseases. This result in raspberries is ensured by the presence of elaginic acid, which is rarely present in such quantities in one product;
• currant. Currant berries are rich in vitamin C. By consuming berries daily, the body receives ascorbic acid, strengthening the immune system;
• cherry. Nutritionists call the berry ideal product for weight loss, as it quenches thirst well and improves appetite;
• blueberry. Is a champion in availability useful elements, improves vision, memory, reaction and coordination of movements. Reduces the level bad cholesterol in blood. Blueberries are used for prevention purposes diabetes mellitus;
• strawberry. It has a positive effect on joints and is able to remove salts and fluid from the body. If you have a disease of the gastrointestinal tract or pancreas, you should not abuse this berry.

There are many products on store shelves whose benefits are questionable, but their harm is obvious:

• sweet carbonated drinks. This product is a trap for taste buds. The drinks contain flavorings and colorings.

  200 grams of the drink contain about 6 teaspoons of sugar, this is a strong argument against the presence of soda in the diet menu.

• sweet muesli. The presence of large amounts of sugar makes this product prohibited in the diet. Healthy muesli can be cooked in at home, It is enough to boil oatmeal or barley with fruit and a spoon of honey.

If you want to lose weight, then delicious cakes with cream can be replaced with natural yogurt. In stores you can buy “Greek” yogurt, which contains only natural sourdough and milk.

Unlike regular yogurt, it contains twice as much protein and half as much sugar. Also small in natural yoghurt amount of salt, This is important for those losing weight.

Osipova Evgenia Mikhailovna, Honored Nutritionist of Russia, claims that fructose is not a dietary product. It does not promote weight loss and interferes with the process.

Fructose is processed only in the liver, after which it usually turns into fat deposits.

Fructose does not satiate muscular system and the brain, while it is easy to get excess fructose, which will be deposited in the fat folds.

Nutrition experts recommend limiting your intake of sweets, but at the same time not giving up completely. And in order not to gain weight, it is important to remember simple rules when you can eat sweets so that the risk of gaining weight is minimized. Pamper your body with sweets in the morning, to use up the extra calories you eat before the evening.

Eat sweets not immediately after eating, but an hour later- this makes it easier for the body to deal with the amount of food.

For preparation you will need the following ingredients:

cottage cheese - 200 g;

honey - 4 tablespoons;

gelatin - 15 g;

egg white - 2 pcs.;

lemon juice- 20 ml.

Cooking process:

Add honey to the cottage cheese and beat with a blender. Soak gelatin in warm water by adding lemon juice. After the gelatin swells, heat it until completely dissolved. Leave to cool. Add gelatin to the curd mass and beat with a blender until smooth. Beat the whites until foamy and carefully add them to the mixture. Fill the molds with mousse and put them in the refrigerator until completely cool. When serving, decorate with mint or berries.

To prepare you will need:

dried apricots - 8 pcs.;

prunes - 8 pcs.;

dates - 5 pcs.;

peanuts - 50 g;

pine nuts - 50 g;

oat bran - 1 tbsp. l.;

coke shavings - 1 tbsp. l.

Preparation: You need to grind the nuts by hand or with a blender. Wash dried fruits, dry them and pass through a meat grinder. Add them to nuts and bran. We form balls from the resulting mass, rolling them in coconut flakes. You can use sesame seeds and cocoa powder. Store sweets in the freezer. They are very nutritious, 100 g - 190 kcal.

You can cheer up on a diet without sweets - watch good movies, listen to your favorite music, do physical labor or go for a daily run in the fresh air.

Where is the truth and where is fiction, the head of the regional nutritional center of the Moscow Regional Research Clinical Institute helped us figure out. M.F. Vladimirsky Inna Sergeevna Pichugina.

Not true

I.P.:- There is no diet that can correct certain parts of the body. Solving the problem in the hips and abdomen is possible only with total loss weight. If you want to reduce the size of your waist and hips in relation to the overall proportions of your figure, various options will be effective. cosmetic procedures(SPA, wraps, manual or hardware massage) And physical exercise, which affect subcutaneous adipose tissue in a specific area.

Not true

I.P.:- Recommendations to limit yourself in food after 18 hours have no basis scientific justification. A light dinner is not contraindicated, but the last meal should occur 3-4 hours before bedtime. As for the statement that before 12 you can eat as much as you want, this also does not seem to be true. If you eat simple carbohydrates in large quantities - that is, sweets and starchy foods, for example - I very much doubt that you can avoid unpleasant consequences. And it makes no difference what time you eat it all.

Is it true

I.P.:- You definitely need to have breakfast! As a rule, for most working people, the next full meal is possible only in the evening, but in order to preserve normal digestion, weight and, accordingly, health, regular nutrition is necessary. The intervals between meals should not exceed 5 hours, since food must not only be received, but also absorbed, providing nutrition to every cell of the body. So, by depriving yourself of breakfast, you are missing out on a rare opportunity to eat properly. What to eat for breakfast? Porridge will do, dairy products, omelette, grain bread.

Not true

I.P.:- Replace bread made from premium flour with grain bread without flour - and there will be no problems with your figure. After all alimentary fiber bread helps normalize metabolism, which means they help reduce weight, cleanse the body of metabolic products and toxins, remove excess cholesterol and sugar, improve motor function intestines. In addition, whole grain bread retains all biological active substances and vitamin E.

Not true

I.P.:- There is a sweetener made from plant materials - stevia (honey grass). An extract is extracted from it, which is 200 times sweeter than sugar. Stevia does not increase blood sugar levels, thereby not triggering the release of insulin. Then how exactly increased level Insulin promotes weight gain, with fat being deposited primarily in the abdomen.

However healthy person Still, there is no need to consume foods for diabetics (and a sweetener is one of them). For weight loss I would recommend balanced diet with the exception of the consumption of simple carbohydrates: chocolate, cream products, pastries, pies. Also exclude glazed cheese curds, curd mass, baked goods (products made from puff pastry and shortcrust pastry), halva, and ice cream. For those who cannot live without sweets, you can eat dried fruits, honey, sometimes marshmallows, and marshmallows (in reasonable quantities).

Not true

I.P.:- Women at a certain age really begin to gain weight: during menopause, production decreases. female hormones, and this promotes the formation of fat deposits. The threat of hypertension, atherosclerosis, diabetes mellitus, coronary disease hearts and other things.

However, it is possible to treat the symptoms (and carry out prevention) of menopausal syndrome - both the right lifestyle and balanced diet occupy not the last place in this.

To stay in shape, you need to reduce your fat intake. Eliminate from your diet foods containing “hidden” fats: sausages, glazed cheese curds, curd mass, baked goods, chocolate. Food needs to be baked in the oven, boiled, stewed. Consumption of animal products in combination with physical activity allows you to save muscle tissue. Introduce fish into your diet (2-3 times a week). Fat sea ​​fish contains polyunsaturated fatty acids (PUFAs), which help reduce cholesterol fractions in the blood. Besides, in fish oil contains vitamin D, which plays a key role in calcium metabolism, and therefore protects against osteoporosis. Seafood is also a source of protein: shrimp, squid, mussels, which contain PUFAs, B vitamins, iron, calcium, iodine. Also in the arsenal of modern medicine there are medications, which will help improve your well-being and control your weight, they can be prescribed by a gynecologist-endocrinologist.

Not true

I.P.:- According to statistics from the Institute of Nutrition of the Russian Academy of Medical Sciences, vitamin C deficiency occurs in 100% of the Russian population, deficiency of B vitamins - in 70%, deficiency of beta-carotene (precursor of vitamin A) - in 60%. So everyone needs vitamins, and even more so in order to prepare for vacation and sunbathing.

To get enough vitamins, to modern man you need to eat right and take extra vitamin complexes. Beta-carotene, B vitamins, especially PP and B12, help strengthen the protective upper layer of the skin; vegetables and fruits, fish, cottage cheese, buckwheat, almonds, and grain bread are rich in them. Sun rays reduce the content of vitamin C in the skin, so try to eat currants, citrus fruits, kiwis more often, bell pepper, greens, tomatoes, etc.

However, technological progress, unfortunately, has led to an increase in the share of refined and canned food products that have less vitamin value. For example, when making flour premium grades Up to 80-90% of all vitamins are lost, so it is better to eat dark or grain varieties of bread. In general, every adult should take advantage of any available vitamin-mineral complex. The main thing is to focus on meeting the daily needs of the body.

Not true

I.P.:- We are what we eat. The health of our skin largely depends on the state of the digestive organs and the nature of the food consumed. However, don't blame it all on sweets. Usually people with problem skin, first of all, a gentle diet is recommended gastrointestinal tract. And this means giving up smoked meats, spicy foods, fried foods, meat broths, sausages, pickles, mayonnaise, ketchup, alcohol, coffee, cocoa, carbonated sweet and fizzy drinks. Avoid eating canned and processed foods. It's better to eat a sandwich made with grain bread and butter than a bowl of cereal with sugar and flavorings. It is better to drink green tea with honey or dried fruits than to eat sweet yogurt with a month's expiration date. It's better to make pasta sauce from tomatoes and herbs than to pour ketchup on them. You are recommended natural food, no preservatives. Cook it yourself.

Not true

I.P.:- Nutrition in the first months of pregnancy should be balanced in proteins, fats, carbohydrates and calorie intake. Because the child receives everything necessary for growth from the mother’s blood. Animal proteins must be consumed: through meat and fish low-fat varieties, dairy products, eggs. This is approximately 100 - 150 g of veal or beef, or 150 g of cod, pike perch, sea bass, hake. Low-fat cottage cheese - 100 g, cheese - 50 g, fermented milk drink - 200 g. It is enough to eat no more than 2 - 3 eggs per week. The remaining proteins (vegetable) will come from eating vegetables, fruits, legumes, and cereals. For example: crumbly buckwheat porridge - 200 g, vegetables - 100 g, fruits - 300 g.

The amount of fat during this period is 80 g. It is enough to consume 25 - 30 g of unrefined vegetable oil per day. If you are prone to obesity, then you even need to reduce your fat intake per day.

But a pregnant woman’s need for carbohydrates increases - up to 400 g per day. Just keep in mind that if you are obese and prone to it, the amount of carbohydrates should be gained from wholemeal bread, grain products, and not sweets. It is advisable to include rosehip decoction in your diet and use multivitamins for pregnant women as prescribed by your doctor. Milk and dairy products are the main suppliers of calcium. Natural pink salmon, mackerel, cod liver, dried mushrooms are rich in phosphorus, green pea. Plant foods are rich in magnesium, especially seaweed, watermelon, wheat bran, apricot, oat groats, beans, millet, peas, buckwheat and pearl barley, mackerel, squid, eggs. By including these products in your diet (1 egg, wholemeal bread - 100 g, oatmeal with milk, 50 g cereal + 150 g milk, 100 g watermelon), you will ensure daily requirement in magnesium for a pregnant woman (450 mg).

And be sure to do it daily walks from 40 minutes to 1 hour. If you are prone to weight gain, 1 fasting day per week (meat or fish) is also recommended.

Not true

I.P.:- If you eat right, you can chronic gastritis successfully control your weight. Here are some recommendations for those who want to lose weight, but are afraid of harming their stomach:

1. Eat no more than 400-500 g of food at a time, try to eat at the same time every day.

2. It is important to eat small meals at least 4 times a day. The last meal is advisable three hours before bedtime.

3. Eat slowly, chewing each bite for at least 25 seconds. This way the stomach receives mushy food processed by saliva, which is easy for it to digest. Plus, when you chew your food thoroughly, the central nervous system receives information about the composition of food and gives commands secretory departments the stomach to produce the appropriate enzymes in the required quantities.

By the way, this rule is also very useful for those who want to lose weight: you feel full much faster, so you eat less and don’t gain weight.

4. For speedy recovery functions of the stomach, your diet should contain a sufficient amount of protein (meat, poultry, fish, eggs, dairy products).

5. From your diet, exclude foods that linger in the stomach for a long time and stimulate secretion. of hydrochloric acid. These are meat broths, stringy meats, sausages, smoked fish, pickles, fried foods, saturated fats(beef, lamb, lard), margarine, Rye bread, canned food, mayonnaise, ketchup, vegetables, causing bloating intestines (white cabbage, legumes, onions), alcohol, natural coffee, tea, cocoa, carbonated, sweet and fizzy drinks, chips.

People who want to lose weight deprive themselves of all the joys of life, trying to speed up their metabolism. The ban includes foods that contain carbohydrates and give people not only energy, but also good mood. A diet without sugar and flour excludes bread and foods that contain sugar, butter, and flour. Such dietary restrictions are considered to be among the most effective for weight loss, especially if you combine food restriction with proper nutrition and regular exercise.

There is an opinion that there is a habit certain products, training or doing other things is developed in 21 days. This theory also applies to dieting and weight loss. Although sugar is necessary for the body (since it is glucose, and it is needed for normal operation brain), eliminating white sugar from your diet for a long time, you will see a minus in kilograms on the scale. This is also proven by reviews of people who adhere to the diet described above.

There are many methods on how you can stop eating bread and other baked goods and sugar. One of them is to become fed up with forbidden products. You need to eat just enough of them to cause disgust. After such a gluttony, you will no longer want to eat the “forbidden fruit.” However, judging by the reviews of nutrition specialists and nutritionists, the effectiveness of this method is questionable.

After all, everything comes from a person’s head, his desires. No one will force you to give up this or that food unless you want to. Looking to cut out sugar in your foods? Then listen to your body. Understand why you need such efforts, find an alternative to forbidden foods, for example, replace sugar with honey. Only after this will your diet become a joy.

It was developed by the famous Dr. Peter Gott. A diet without bread and sweets is to minimize the consumption of “empty calories”, thereby benefiting your body. Carbohydrates are found in chocolate, cakes, buns and other unhealthy foods. Carbohydrate-free days are held, during which protein intake rises sharply. You can take a course of appetite suppressants for better effect, if you can’t overcome your craving for sweets.

Besides excluding everyone harmful products, such as baked goods, cake, cookies, a diet without sugar and flour has some of its own rules. They are:

1. Instead of sugar, you can use any other sweeteners. For example, natural honey or fresh fruit.
2. You should be careful with products that are not sweets: yogurt, ketchup and other sauces. They contain sugar.
3. Instead of pasta, you can and should use spaghetti pumpkin or zucchini. Instead of lasagna dough, for example, you can add grated zucchini to the dish.
4. If there are contraindications for the use of gluten (allergies), then it is advisable to bake the bread yourself. This can be done using corn, rice or oatmeal.
5. It's easy to replace bread and pastries. For example, your favorite pizza can be made with mushroom caps or chicken breast.
6. Refined sugar or other types of sugar are prohibited.

A sugar-free diet eliminates all sugar from the diet, even in sodas. List of TOP 5 allowed drinks:

• cranberry juice;
• sugar-free dried fruit compote;
• chamomile decoction;
• any unsweetened tea;
• freshly squeezed carrot or orange juice.

Fresh juice can be made from fruits and vegetables that you love. You should be careful, foods with a high glycemic index contain a lot of sugar, as a result of which insulin levels in the blood increase. Chamomile decoction can speed up metabolism, stop cravings for sugar-containing foods and improve food absorption (digestion).

This product is said to be "white death". However, sugar is sucrose, which is converted in the body into glucose and fructose, and humans need them as sources of energy. If you want to lose weight, you should eat foods that do not contain fast carbohydrates.:

• meat;
• seafood;
• fish;
• all types of cereals

If you feel unwell after reducing your carbohydrate intake, you can eat a little whole grain or rye bread for breakfast or lunch. When you really want something sweet, you can replace sugar with the following products that will delight you with their taste:

• marshmallows;
• oriental sweets;
• black chocolate;
• paste;
• marmalade

By consuming the set of products listed below, you can lose 2 kg in a week of diet. It is important to eat small portions every 2-3 hours. You need to drink about 1.5-2 liters of water per day. Sample menu diets:

Lera, 20 years old

I've always had a terrible sweet tooth. Rolls, cookies, sweets and bread - all this was my drug and weakness. Problems were consumed by baked goods. But I decided to pull myself together. I gave up all prohibited foods and changed eating behavior, and here is the first result. Lost 3 kg. I'm incredibly happy! I advise everyone to throw away all these buns and sweets.

Oleg, 38 years old

My wife always did the baking. At first everything was fine, but over time I began to notice that I was getting better. And then the weight reached a record figure for me - 110 kg! I decided to act, excluding all the sweet culinary delights of my beloved. And yes, it was worth it. Lost 6 kg in a month! Not a single bun will please you as much as the reflection in the mirror!

Anna, 57 years old

After menopause and hormonal changes I gained a lot of weight, but my health deteriorated, as happens with many women. Yes, and at that time I especially fell in love with baking. I went on a diet without sugar and flour, went in for sports and lost 5 kg in a month! My figure can give girls a head start, my body has noticeably tightened, my face has become younger.

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Many women ask the question: “Can I eat bread when losing weight and what kind?” Benefit of this product has been proven for a long time. But many are afraid to use it when dieting because of its high calorie content. At the same time, most women forget that bread is a natural and valuable vegetable protein.

Before answering the question about what kind of bread you can eat when losing weight, it is worth finding out its benefits. This product contains a large amount minerals, which are simply necessary for the body. This list includes iron, phosphorus, sodium, magnesium, calcium and potassium. In addition, bread contains virtually no fat. The product mainly consists of carbohydrates. Eating bread in the first half of the day allows you to give the body strength and vigor.

Many people are afraid of gaining excess weight by eating flour products. However, if you choose them wisely, you can, on the contrary, lose too much. It is worth noting that the calories received with bread are burned throughout the day and by the evening there are simply none left. It is for this reason that it is recommended to eat porridge for breakfast. After all, carbohydrate foods in the first half of the day are very useful.

So, is it possible to eat bread while losing weight? This product is simply necessary. After all, bread is natural source B vitamins. These substances do not allow our body to sink into inaction and apathy. If you wish, you can conduct a small experiment. If you don't eat bread for several days, your mood will only worsen.

Why is this happening? B vitamins take an active part in the production of serotonin, the hormone of happiness. In addition, other vitamins under the influence of these substances are easily and quickly absorbed. To obtain daily norm vitamin B, you need to plan your breakfast very wisely. Every day it is recommended to eat several pieces of bread, dried in a toaster, in combination with butter. This way the products will be better absorbed. You should wash all this down not with tea, not coffee, but with orange juice.

What kind of bread can you eat while losing weight? low acidity stomach? In this case, you should use a product made from rye flour. Those who suffer from ulcers, gastritis and have increased acidity stomach. It should be noted that the product is a whole grain product. To prepare it, rye with a shell is used, ground to flour. It is this component that contains a large amount of not only vitamins, but also minerals.

Rye bread is superior to white bread in iron content. This substance the product contains 4 times more than a product made from wheat flour. In addition, rye bread is rich in fiber, which is so necessary for those who are losing weight. It is worth noting that numerous studies have proven the benefits of the product for the reproductive system.

What kind of bread can you eat while losing weight? According to nutritionists, you should approach the choice of product wisely. After all, not every bread is dietary. First of all, when losing weight, you should give up products made from high-quality wheat flour, butter dough, as well as those that contain baking powder, sweet filling and other additives. These foods should be eliminated from your diet forever.

According to nutritionists, you should choose bread that has a low glycemic index. In other words, the product should provide a feeling of satiety without increasing blood sugar levels.

Bread made from bran has the lowest glycemic index. After all, for cooking, the coarse part of the grains is used, which undergoes minimal processing. Bran contains many nutritional components, vitamins and hard fibers. Do not forget that the latter have a positive effect on work digestive system generally. Daily consumption of bran can solve health problems.

What kind of bread can you eat while losing weight? The recipe for choosing such a product is quite simple. The main thing is to carefully consider the label. What to pay attention to:

1. Composition of the product. This is the first thing you should pay attention to Special attention. The more sugar in bread, the worse it is for the body. It is worth giving up products that contain wheat flour, baking powder, and so on. Margarine is also undesirable. Such components are very convenient for the manufacturer, but they do not benefit the consumer.
2. The content of fats, carbohydrates, proteins and calorie content of bread should be compared. The difference between individual manufacturers can be simply colossal.
3. What kind of bread can you eat while losing weight and not be afraid? Dietary only. Such products include bread, which contains grains and bran: grain or bran.
4. Especially valuable for diets is a product that contains whole grains, raisins, nuts, and sprouted grains.
5. Presence useful supplements. It is worth noting that not so long ago bread appeared on the shelves, which contains substances such as elamin, beta-carotene, and iodine. When choosing a product, it is worth considering the deficiency of such components in the body.

So, what kind of bread can you eat while losing weight? Reviews indicate that it is better to buy products from large enterprises. Such companies strictly monitor the quality of their products. In addition, large enterprises are trying to diversify their product range by using new technologies and baking methods. In addition, many companies take into account the aspirations of modern people for proper nutrition.

If you cannot answer the question about what kind of bread you can eat while losing weight and where you can buy it, then you should seek help from a nutritionist. But keep in mind that many experts recommend baking this product yourself. In this case, it should be borne in mind that the process of making bread requires some experience, considerable effort, patience and time. Besides, self-cooking product increases costs, since purchased ones are cheaper. Moreover, the quality homemade bread does not always correspond to desire.

It is worth considering that the use of a product, even a dietary one, should be limited. After all, no amount of bran or grains can compensate for the amount of bread eaten per day. Abuse of such a product will make the diet ineffective. Therefore, you should not violate the nutritionist’s recommendations.

Where is the truth and where is fiction, the head of the regional nutritional center of the Moscow Regional Research Clinical Institute helped us figure out. M.F. Vladimirsky Inna Sergeevna Pichugina.

Myth 1. There are special diets for “eliminating” fat only from the stomach and thighs.

Not true

I.P.:— There is no diet that can correct certain parts of the body. Solving the problem in the hips and abdomen is possible only with general weight loss. If you want to reduce the size of your waist and hips in relation to the overall proportions of your figure, various cosmetic procedures (SPA, body wraps, manual or machine massage) and physical exercises that affect subcutaneous fatty tissue in a specific area will be effective.

Myth 2. Before 12, you can eat anything, after 18, you can’t eat anything.

Not true

I.P.:— Recommendations to limit yourself to food after 18 hours have no scientific basis. A light dinner is not contraindicated, but the last meal should occur 3-4 hours before bedtime. As for the statement that before 12 you can eat as much as you want, this also does not seem to be true. If you eat simple carbohydrates in large quantities - that is, sweets and starchy foods, for example - I very much doubt that unpleasant consequences can be avoided. And it makes no difference what time you eat it all.

Myth 3. Even on a diet, you need to have a hearty and regular breakfast.

Is it true

I.P.:- You definitely need to have breakfast! As a rule, for most working people, the next full meal is possible only in the evening, but regular nutrition is necessary to maintain normal digestion, weight and, accordingly, health. The intervals between meals should not exceed 5 hours, since food must not only be received, but also absorbed, providing nutrition to every cell of the body. So, by depriving yourself of breakfast, you are missing out on a rare opportunity to eat properly. What to eat for breakfast? Porridge, fermented milk products, omelettes, and grain bread are suitable.

Myth 4. Those losing weight need to give up bread.

Not true

I.P.:- Replace bread made from premium flour with grain bread without flour - and there will be no problems with your figure. After all, dietary fiber from bread helps normalize metabolism, which means it helps to lose weight, cleanses the body of metabolic products and toxins, removes excess cholesterol and sugar, and improves intestinal motor function. In addition, whole grain bread retains all biologically active substances and vitamin E.

Myth 5. To lose weight, you need to use sweeteners.

Not true

I.P.:- There is a sweetener made from plant materials - stevia (honey grass). An extract is extracted from it, which is 200 times sweeter than sugar. Stevia does not increase blood sugar levels, thereby not triggering the release of insulin. Whereas it is the increased level of insulin that contributes to weight gain, and fat is deposited mainly on the abdomen.

However, a healthy person still does not need to consume foods for diabetics (and a sweetener is one of them). To lose weight, I would recommend a balanced diet excluding the consumption of simple carbohydrates: chocolate, cream products, pastries, pies. Also exclude glazed cheese curds, curd mass, baked goods (products made from puff pastry and shortcrust pastry), halva, and ice cream. For those who cannot live without sweets, you can eat dried fruits, honey, sometimes marshmallows, and marshmallows (in reasonable quantities).

Myth 6. With age, all women gain weight, nothing can be done about it.

Not true

I.P.:— Women at a certain age really begin to gain weight: during menopause, the production of female hormones decreases, and this contributes to the formation of fat deposits. The threat of hypertension, atherosclerosis, diabetes mellitus, coronary heart disease and other things is also increasing.

However, it is possible to treat the symptoms (and carry out prevention) of menopausal syndrome - and a healthy lifestyle and a balanced diet play an important role in this.

To stay in shape, you need to reduce your fat intake. Eliminate from your diet foods containing “hidden” fats: sausages, glazed cheese curds, curd mass, baked goods, chocolate. Food needs to be baked in the oven, boiled, stewed. Consuming animal products in combination with physical activity helps preserve muscle tissue. Introduce fish into your diet (2-3 times a week). Sea fish oil contains polyunsaturated fatty acids (PUFAs), which help reduce cholesterol fractions in the blood. In addition, fish oil contains vitamin D, which plays a key role in calcium metabolism, and therefore protects against osteoporosis. Seafood is also a source of protein: shrimp, squid, mussels, which contain PUFAs, B vitamins, iron, calcium, iodine. Also in the arsenal of modern medicine there are medications that will help improve your well-being and control your weight; they can be prescribed by a gynecologist-endocrinologist.

Myth 7. Vitamins should only be taken in winter; fresh vegetables and fruits are enough in summer.

Not true

I.P.:— According to statistics from the Institute of Nutrition of the Russian Academy of Medical Sciences, vitamin C deficiency occurs in 100% of the Russian population, B vitamin deficiency in 70%, and beta-carotene deficiency (a precursor of vitamin A) in 60%. So everyone needs vitamins, and even more so in order to prepare for vacation and sunbathing.

To receive a sufficient dose of vitamins, a modern person needs to eat properly and take additional vitamin complexes. Beta-carotene, B vitamins, especially PP and B12, help strengthen the protective upper layer of the skin; vegetables and fruits, fish, cottage cheese, buckwheat, almonds, and grain bread are rich in them. Sun rays reduce the amount of vitamin C in the skin, so try to eat currants, citrus fruits, kiwi, bell peppers, herbs, tomatoes, etc. more often.

However, technological progress, unfortunately, has led to an increase in the share of refined and canned food products that have less vitamin value. For example, when making high-grade flour, up to 80-90% of all vitamins are lost, so it is better to eat dark or grain varieties of bread. In general, every adult should take advantage of any available vitamin-mineral complex. The main thing is to focus on meeting the daily needs of the body.

Myth 8. Sweets cause acne.

Not true

I.P.:- We are what we eat. The health of our skin largely depends on the state of the digestive organs and the nature of the food consumed. However, don't blame it all on sweets. Typically, people with problem skin are first recommended to eat a diet that is gentle on the gastrointestinal tract. And this means giving up smoked meats, spicy foods, fried foods, meat broths, sausages, pickles, mayonnaise, ketchup, alcohol, coffee, cocoa, carbonated sweet and fizzy drinks. Avoid eating canned and processed foods. It's better to eat a sandwich made with grain bread and butter than a bowl of cereal with sugar and flavorings. It is better to drink green tea with honey or dried fruits than to eat sweet yogurt with a month's expiration date. It's better to make pasta sauce from tomatoes and herbs than to pour ketchup on them. You are recommended to eat natural food, without preservatives. Cook it yourself.

Myth 9. Pregnant women should eat whatever they want.

Not true

I.P.:— Nutrition in the first months of pregnancy should be balanced in proteins, fats, carbohydrates and calorie intake. Because the child receives everything necessary for growth from the mother’s blood. Animal proteins must be consumed: through meat and low-fat fish, dairy products, eggs. This is approximately 100 - 150 g of veal or beef, or 150 g of cod, pike perch, sea bass, hake. Low-fat cottage cheese - 100 g, cheese - 50 g, fermented milk drink - 200 g. It is enough to eat no more than 2 - 3 eggs per week. The remaining proteins (vegetable) will come from eating vegetables, fruits, legumes, and cereals. For example: crumbly buckwheat porridge - 200 g, vegetables - 100 g, fruits - 300 g.

The amount of fat during this period is 80 g. It is enough to consume 25 - 30 g of unrefined vegetable oil per day. If you are prone to obesity, then you even need to reduce your fat intake per day.

But a pregnant woman’s need for carbohydrates increases - up to 400 g per day. Just keep in mind that if you are obese and prone to it, the amount of carbohydrates should be gained from wholemeal bread, grain products, and not sweets. It is advisable to include rosehip decoction in your diet and use multivitamins for pregnant women as prescribed by your doctor. Milk and dairy products are the main suppliers of calcium. Natural pink salmon, mackerel, cod liver, dried mushrooms, and green peas are rich in phosphorus. Plant products are rich in magnesium, especially seaweed, watermelon, wheat bran, apricots, oatmeal, beans, millet, peas, buckwheat and pearl barley, mackerel, squid, eggs. By including these products in your diet (egg - 1 piece, wholemeal bread - 100 g, oatmeal with milk, 50 g of cereal + 150 g of milk, 100 g of watermelon), you will provide the daily requirement for magnesium for a pregnant woman (450 mg) .

And be sure to take daily walks of 40 minutes to 1 hour. If you are prone to weight gain, 1 fasting day per week (meat or fish) is also recommended.

Myth 10. If you have gastritis, you absolutely cannot lose weight.

Not true

I.P.:— If you eat right, you can successfully control your weight even with chronic gastritis. Here are some recommendations for those who want to lose weight, but are afraid of harming their stomach:

1. Eat no more than 400-500 g of food at a time, try to eat at the same time every day.

2. It is important to eat small meals at least 4 times a day. The last meal is advisable three hours before bedtime.

3. Eat slowly, chewing each bite for at least 25 seconds. This way the stomach receives mushy food processed by saliva, which is easy for it to digest. Plus, when you chew your food thoroughly, the central nervous system receives information about the composition of the food and gives commands to the secretory parts of the stomach to produce the appropriate enzymes in the right quantities.

By the way, this rule is also very useful for those who want to lose weight: you feel full much faster, so you eat less and don’t gain weight.

4. To quickly restore stomach function, your diet should contain a sufficient amount of protein (meat, poultry, fish, eggs, dairy products).

5. From your diet, exclude foods that linger in the stomach for a long time and stimulate the secretion of hydrochloric acid. These are meat broths, stringy meat, sausages, smoked fish, pickles, fried foods, saturated fats (beef, lamb, lard), margarine, rye bread, canned food, mayonnaise, ketchup, vegetables that cause bloating (white cabbage, legumes, onions), alcohol, natural coffee, tea, cocoa, carbonated, sweet and fizzy drinks, chips.