Instructions: how to eat harmful food correctly
Even the most optimistic of nutritionists do not think that by starting to eat right , you will never again touch cakes. Or burgers. Or wings. Or anything else. One can, of course, assume that some of those who have devoted their lives to teaching others, believe that it is possible to completely eliminate harmful food from the diet. But most of them, however, sometimes even allow themselves something “harmful, but tasty”, so that life is more fun, and the mood is better .
“Food is a thing to rest,” says Popular Science Teresa Fung, a nutrition expert at Simmons College, noting that regardless of the diet you have followed, if you stop following it as soon as will see the treasured figure on the scales, the kilograms will immediately return back . The secret of weight loss and weight loss, if you do not take into account the obvious health benefits, is to make the right diet a way of life. Well, of what may face severe restrictions, you are sure to know .
In this article we have collected some tips that will help you to lead a really healthy lifestyle, but do not deny yourself harmful pleasures. Try it and everything will turn out.
Decide on how much you can eat per week
“Do not make out of the moment of something special,” Fung warns. “Instead, decide how many times a week you can afford a forbidden pleasure.” And this strategy will work if you: a) be aware that this should not happen every day and b) some things are better to be excluded from the menu altogether (even potential). The expert reminds, for example, that you do not need to change white rice to brown, water to water with lemon , and ordinary pasta to a paste made from durum wheat. But the consumption of cakes and sweets, as well as processed food is useful to minimize.
Set real goals that are easy to achieve
Just make sure your plan is realistic. Fung recommends starting with something that, as you know, is better than what was before. For example, if you used to eat a cupcake for dessert five times a week, now do it two or three times. At the beginning of a long way, a slow but sure reduction in the number of “bans” will be enough. The gradual decline will not be so unexpected, so you are more likely to achieve the goal. In addition, success will provide a cycle of positive feedback, which ultimately leads to the fact that once-adored products you will want less and less.
Eat slowly, enjoying each piece
This advice is old as the world, and yet – you really should eat slowly, thoroughly chewing every piece of food. The problem with “harmful, but tasty” is also that if you first wait until the last, and then eat it for a couple of bites, you may face disappointment. Do you really like this cookie? Then enjoy it .
Studies show that, in addition to satisfying the psychological craving, the physical act of chewing promotes satiety. In other words, the more you chew, the better. In a meta-analysis of studies on chewing, most experiments have shown that prolonged chewing (whether thorough mastication or pauses between bites) has always contributed to a decrease in the desire to eat. And the same phenomenon, by the way, makes you eat more and more often overeat , when you dine in front of the TV.
Never eat harmful food on an empty stomach
If you reduce calories (and this is your main goal), there is a great temptation to drop the main food to make room for unhealthy gastronomic pleasures. But Fung says that this is a huge mistake, if only because our self-control is at the lowest possible level when we are hungry. “The blood sugar level decreases, which means our brain loses its ability to think rationally,” she explains. So even before beginning the transition to the side of good (read: a healthy diet with small privileges), agree with yourself that you will allow yourself your favorite treats only after you eat something right.