NUTRITION IN THE HOLISTIC SYSTEM OF WEIGHT LOSS, RECOVERY AND REJUVENATION
«The Holistic System of Weight Loss, Wellness and Rejuvenation, consists of 7 parts:
- Dietary methods
- Physical exercises. Gymnastics.
- recreational methods (those that increase metabolism)
- Psychological methods
- Starvation
- Medications
- Rejuvenation and Longevity Programs
The fundamental principles of the Holistic System of Nutrition or Dietary Techniques are as follows:
1. A sharp maximum possible reduction of “bad” carbohydrates (carbohydrates with a glycemic index over 50). That is, tea, coffee without sugar, a minimum of white bread, cookies, gingerbread cakes, potatoes, beets, pasta especially from flour in a/c, sweet fruits – bananas, melon, peach, ….
This requirement is because when carbohydrates with a high glycemic index enter the body, the pancreas releases large amounts of insulin. The main function of insulin is the utilization (removal) of glucose from the blood, it stimulates the breakdown of glucose and its assimilation by cells of the human body, i.e. it helps to maintain energy processes. Excess glucose that is not needed by the cells is converted by insulin into the form of glycogen in the “depot” (reserve) in the liver, thus causing an acceleration of protein and fat synthesis.
In other words, increased insulin levels caused by saturating the body with bad carbohydrates leads to a dramatic drop in blood sugar, increased fat formation, and the development of hunger.
2. Maximum reduction of bad (animal) fats. (You should not use fatty lard, fatty cheese, pork, cream, sausages, mutton, etc.). You should use the following: non-fat beef, veal, fish, milk not more than 2,5 %, sour cream not more than 15 %, non-fatty cheese. Total daily intake of fat should not exceed 20-30 grams. for those who seek to lose weight.
3. Increased consumption of fiber (more than 40 g per day) and protein foods (approximately 1.1-1.2 g. per 1 kg of weight per day). (Lean meat, fish, milk, lean cottage cheese, mushrooms, eggs (protein)…
Cause: 1. Fiber lowers the glycemic index of food, in addition, it prevents the development of a number of malignant tumors, reduces the risk of breast cancer, lowers cholesterol, normalizes bowel function. To saturate the body with fiber developed a drug “MUKOFALK”, consisting of coarse and soft dietary fiber. We need (2-3) doses per day. You can also buy bran, which are sold in many stores, a product very rich in fiber. There are rye and wheat bran. The cost of bran is moderate.
The body does not produce a reserve of protein, so even with a small excess of protein, there is a feeling of satiety. By the way, the satiety period after protein foods is longer than after carbohydrate foods, and even more so than after fat. In addition, the body expends 30% more energy to break down protein foods than any other.
Also: Eating more frequently and more slowly. It is necessary to increase the frequency of meals. At least five to six times a day. Reduce the size of portions. Eat slowly, with taste, enjoying and enjoying the food.
Because: 1. Firstly, our body is able to assimilate only a limited amount of nutrients during one meal. And the speed of assimilation throughout the day remains the same. In addition, small portions allow us to keep the total caloric content within reasonable limits.
Secondly, the body needs a constant supply of amino acids. Otherwise it begins to eat itself, destroying muscle fiber. The explanation here is simple – we need amino acids for a variety of purposes, including regulation of the CNS, brain activity. Only the constant consumption of protein is able to satisfy all the needs of the body.
Thirdly, the consumption of food leads to an increase in metabolic rate by 8-12%, and, as a consequence, the rate of burning fat deposits – according to different experts from 1-2 to 7%. In practice, this allows you to shed more weight and better detail muscle tissue. Paradoxical – but the fact.
2. The slower we eat, the less food we are full. The gain here could be up to 10-15%. You can do this by applying the Tasting Approach.
Do not combine foods that may have fat with “bad” carbohydrates. That is, do not consume cookies, muffins, cakes, chocolate, meat with grapes, etc. At least in the first stage of weight loss. Because when lipids are mixed with “bad” carbohydrates, the metabolism is disrupted, resulting in most of the lipids being deposited in the body as fat.
And no categorical prohibitions. That’s pretty much it. This is the most important thing.