Learning to properly close the protein-carbohydrate window after training

Every woman probably dreams of a slender figure. Few things are so depressing for the beautiful half of humanity as a hanging belly. Many believe that the path to the cherished cubes of the press lies exclusively through an expensive subscription to a fitness club and, unable to purchase one, continue to feel sorry for their loved ones, lying on the couch in an embrace with a large portion of ice cream. However, you can put yourself in order almost free of charge - if you wish. It is quite possible to remove the belly at home with the help of a set of special exercises for women and a healthy lifestyle. Let's tell and show!

Why belly fat is dangerous

Let's start with the fact that obesity in the waist area is not only a cosmetic defect, but a rather dangerous phenomenon, fraught with very unpleasant consequences. If earlier women most often faced this problem after the age of forty due to a slowdown in metabolism and changes in hormonal levels, now constant stress, unhealthy diet and a sedentary lifestyle have led to the fact that even very young girls are obese.

Doctors sound the alarm and warn that the greatest danger to health is precisely the so-called visceral (abdominal) fat, which does not accumulate under the skin, but fills the space between the vital internal organs. It is much more difficult to get rid of it than from subcutaneous, and it brings much more harm than just blurry forms. Here are just some of the problems that women with extra centimeters at the waist face:

  • shortness of breath - fat presses on the diaphragm, literally depriving the ability to breathe normally;
  • increased fatigue;
  • impaired concentration and memory ;
  • sleep disorder due to apnea - breath holding syndrome;
  • increased risk of cancer, especially cancer of the uterus and mammary glands;
  • infertility and miscarriage ;
  • menstrual irregularities;
  • various cardiac problems;
  • hypertension;
  • increased blood sugar;
  • type 2 diabetes mellitus as a result of improper diet.

As you can see, there are more than enough reasons to think about your health and finally pull yourself together. And the point is not at all in appearance, although this factor also plays a significant role in losing weight, since dangerous symptoms may not begin to manifest themselves feeling unwell at once, and changes in the mirror are visible to the naked eye.

Whatever the motivation, a firm decision to change your life is worthy of respect. It will not be easy, especially in the first weeks, but then the body will be drawn in, and the process will go like clockwork. Perhaps you should start with a trip to the doctor, who will calculate your body mass index and tell you how many extra pounds separates you from the ideal. Nature is designed so that we are all very different: even people of the same height do not necessarily have to see the same numbers on the scales. The specialist will offer to take tests and, on the basis of laboratory studies, will select an individual nutritional program, and constant control from his side will not allow you to relax.

It should be said right away that it is possible to remove fat from the abdomen only if you approach the problem in a comprehensive manner. It is impossible to become a happy owner of a toned body just through exercise, without restrictions on food. The usual daily routine will also have to be revised, but all the changes will definitely be for the better.

On the strategy of losing weight and getting rid of subcutaneous fat

Based on the above, it becomes clear that at least moderate physical activity and correction of the diet are required. Moreover, physical activity does not mean an exhausting visit to the gym, but just for the beginning, an increase in activity in everyday life.

It is worth starting to walk more, take walks, you can go skating, rollerblading or cycling with children or friends, play active games and visit the pool.

At the same time, the diet is adjusted - first of all, the consumption of carbohydrates and fatty foods is reduced, high-calorie foods and alcohol are excluded. It is worth remembering that in order to properly use up energy from a glass of Coca-Cola, you must run at least 5-6 km.

How to lose belly fat without exercise

Varieties

There are a huge number of nuts and root crops in the world. All in their own way are useful, nutritious, rich in vitamins, minerals, fats, amino acids, but there are types that are harmful to human health. More on this later.

In botany, species divisions are pretty simple. Nuts are divided into real and fake. These include dry fruits with a woody covering. They have one or two cores. Fake fruits include fruits of various cultures that have nothing to do with the nut family, except for their appearance. This list includes peanuts, belonging to the legume family, but also considered a nut, as well as the cedar fruit, which is the seed of a cedar tree, coconuts, which are completely and completely different from the walnuts we are used to.

The energetic value of nuts and their composition differ significantly, this can be seen by considering each type separately.

Present:

Fake:

Slimming Nuts

The main benefit of this food product lies in its high energy value, which is dangerous only if it is abused. Nutrition is a hallmark of nuts: if you feel hungry at the wrong time, you can eat a few things to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is commensurate with a sandwich of white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if the daily requirement is observed.

Can you eat peanuts while losing weight

Scientifically, this product is a legume, not a nut, and most nutritionists are skeptical about peanuts for weight loss. Why? In terms of calorie content, it is lighter than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To level the last minus, experts advise giving the peanuts to dry on a baking sheet or frying pan. In contrast to these shortcomings, he:

  • has a higher protein content, which is equal to meat (only the calorie content does not allow you to eat as much peanuts as beef or chicken during weight loss), therefore it satiates better;
  • < li> helps the body get rid of cholesterol;
  • actively accelerates metabolic processes through a thermogenic effect;
  • contains serotonin, which helps to maintain normal hormonal levels (a common cause of weight gain in women).

Walnuts for Weight Loss

Along with oatmeal, this product is called the main helper of the brain, however, it is useful not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, the presence of B vitamins. How valuable are walnuts for losing weight? Doctor's advice:

Do you want to know how to get rid of the belly without dieting and hard training? We will help you with this. But remember, you can quickly remove the belly only with proper nutrition and avoiding certain foods. Read on for tips to help you lose belly fat quickly.

Scientists are still arguing about the duration of this period. Some argue that the anabolic window is "open" within 30-45 minutes, others insist on at least 3-4 hours.

Exercise is a trigger that triggers biochemical and hormonal reactions in our body. For example, during intense training, the anabolic hormone growth hormone (SMT) and the catabolic hormone adrenaline and cortisol, which destroy muscle tissue, are produced. To keep muscle from decaying, you need to close the carbohydrate window immediately after training. The nutrients obtained during this period will cause a sharp release of insulin, which suppresses adrenaline and cortisol.

Sports nutritionist, nutritionist

Closing the carbohydrate window is common in endurance and strength sports. With an active workout, glycogen stores are consumed in 40 minutes, so it needs to be restored. When building muscle is the goal, it is also necessary to replenish glycogen and amino acid stores.

During intense physical activity, an increased consumption of energy reserves occurs. This is another reason to eat right after the end of the training. In the body, energy recovery is carried out by storing glycogen in the muscles and liver. It is believed that the sooner an athlete begins to compensate for the losses, the faster he will be physically ready for the next lesson. This is important for professional athletes exercising four times a week or more.

Carbohydrate Window and Hormones - What's the Connection?

Adrenaline and cortisol are two of the main hormones that help the body shift to a higher exercise regime and an energy-saving regime during exercise. The first is able to increase the volume of glycogen in the blood by reducing it in the liver. Without glycogen, physical activity is simply impossible. In addition, adrenaline increases oxygen levels, which are responsible for accelerated and vigorous exercise and muscle contraction. Cortisol has a similar function.

Thanks to the effect of hormones, an athlete strives for new records, he gets a charge of endurance and fresh strength, does not feel tired. Digestive processes during this period slow down significantly, practically stopping. And now, physical activity is completed, and hormones do not stop working. And this keeps the body under stress, it tries to save everything, including unnecessary fats. He seeks energy from everywhere, including muscle mass. The open protein-carbohydrate window is the reason that the body begins to eat and muscle!

Close correctly

Gaining mass involves hard training with heavy weights to the limit. After all, it is necessary to achieve microtraumas of muscle fibers for subsequent supercompensation. Losing weight, on the other hand, aims to spend as much energy as possible, in fact, in any way. Let's figure out how to close the protein-carbohydrate window in either case.

When gaining weight

It is known that muscle growth does not occur during training, but after its completion. During exercise, you injure muscle fibers, and the body tries to restore them with a margin in order to withstand the load next time. For this reason, the process of replenishing resources at this stage is very important.

Delicious recipes for proper nutrition (PP) for every day with a photo. Introducing Calculated Calorie Recipes for Tomorrow, Lunch and Dinner, and a Calculator to Help You Calculate Calories in Any Dish!

What is PP

The PP diet provides the body with all the vitamins and microelements it needs, while a steady weight loss occurs. Against the background of the fact that the passion for "fast" food has become just widespread, PP is designed to return a person to the eating habits inherent in him genetically.

The advantages of such a power supply system are obvious:

  • No hunger. You no longer have to fight with a brutal appetite, feel pain in the stomach and fatigue, as on newfangled diets. Even snacks can be healthy and healthy.
  • Self-planning. You don't have to get attached to someone else's scheme. You create your own menu, following the principles of proper nutrition. And now, having come to visit, you do not need to modestly get out your boiled egg or a portion of rice. You can always find something on the menu or on the table that fits into the framework of the PP.
  • There are no categorical prohibitions. Down with hard ramies, just follow the recommendations and you can adapt them to your taste preferences.

The recipes with calorie content described in the article will help you figure out what exactly you can eat on the PP.

Approximate diet for weight loss for a week

Recipes for proper nutrition should include dishes that take into account the characteristics of the body, while promoting weight loss:

  • For breakfast, it is better to eat food that will give the body enough energy for the whole day. The most healthy breakfast is porridge cooked in water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or brown bread sandwich with cheese or a slice of lightly salted fish.
  • Lunch should be balanced in the intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups may be the best solution. The days of taking liquid dishes can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
  • For dinner, you should take into account recipes that are easier for the body. This can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success in losing weight.
  • As a snack, consume a couple of glasses of low-fat kefir per day. Fruits (in a reasonable amount), nuts and dried fruits are also an excellent solution.
  • Adhering to proper nutrition, you can arrange fasting days weekly or once every 2 weeks.

Principles and features of PP

Strict diet or proper nutrition?

All diets promise rapid weight loss, but in practice this is not always the case. Moreover, even if the extra pounds go away, then after returning to the usual diet, they appear again.

To be slimmer, you need not sit on strict diets, but eat right. Fasting days or even a week may well be the first stage at which weight is reduced, but only a balanced diet can consolidate the result, keep it. Adhering to it, you can immediately "kill two birds with one stone": to reduce body weight and improve health. At the same time, there will be no lack of strength and bad mood, as with severe restrictions.

Basic principles of good nutrition for weight loss:

  • Various menu. Only in this case the body will be able to receive the entire set of substances it needs: fats and amino acids, minerals and vitamins.
  • Fractional food. In order not to overeat, you need to eat often and in small portions. The optimal number of meals is 5. The last snack or dinner is best done 2 hours before bedtime.
  • “No” to fast food. It is a very aromatic and tasty food, but fatty and eaten in an uncontrolled way. Because of this, it is easy to get overkill in calories. In addition, fast food has few minerals and vitamins, an abundance of sugar, flavor enhancers. It is good if such food is prepared in fresh oil in compliance with the rules of hygiene, but this is not the case in all establishments.
  • Thorough chewing. Shredding food is an important factor for better digestion. If the process is slow, then you can enjoy the taste of each ingredient, it is better to be satiated and eat less. There are studies confirming that even without changing your diet, but chewing each bite about 40 times, you can lose weight.
  • Sufficient amount of water. Without this fluid, processes in the body are impossible. You need to drink 1.5-2 liters per day, but it is pure water, not tea or coffee with sugar.

In addition to these principles, physical activity and calorie balance are important: what is received must be spent. The exact values ​​of the need for energy depend on age, gender and personal weight, lifestyle, and the severity of work.

Principles of Good Nutrition

How do you need to eat to lose weight?

  • Eat at least 5 times a day: between breakfast, lunch and dinner, there should be snacks in the form of a second breakfast and an afternoon snack.
  • The portion should be small: ideally, fit in a faceted glass.
  • Nutrition should be varied: your body needs proteins, fats, carbohydrates, vitamins, trace elements and much more.
  • Have dinner no later than 3 hours before bedtime.
  • Drink plain water: if you drink a glass of water before meals and a glass between meals, the required volume will be just about 2 liters.

Remember that carbohydrates eaten in the morning are completely absorbed. But eaten in the evening can be deposited in the form of fat (which is why you should not eat after 6 pm). For dinner, it is better to have proteins and vegetables.

What a woman should eat while losing weight

Average rates for women per day are 2000 kcal. If you need to lose weight, then it is permissible to reduce the flow of energy by 15%. The answer to the question of what to eat to lose weight is the formula (per day):

  • 75 g of protein;
  • 60 g of fat, mostly unsaturated;
  • 250 g of carbohydrates, preferably slow;
  • < li> 25-30 g fiber.