Working on mistakes. Instagram tips that don’t work

In our regular column, we examine whether you can blindly trust all the attitudes and advice found on the web. As well as to the selection of the right fitness program, with due attention should be given to the choice of your diet.

>>> Dangerous fitness. Exercises from the network that kill us and do not make us stronger

To be beautiful, strong and healthy is not difficult at all. The main factor affecting the composition of your body (that is, the ratio of muscle and fat mass in it) is nutrition. The main thing is to find the right reference point, which will help you make sense of the sea of misleading information about fitness and diets. Today our guest is Margarita Koroleva – nutritionist, PhD in Medicine, founder of the company “Royal Diet”. Together with her we analyzed several posts from Instagram and analyzed typical mistakes. Think about it, maybe you are not on a diet, but only senselessly and absolutely wrongly limit your body?

Stress diet: 700 kcal diet

Margarita Koroleva: “700 kcal per day is far below the basic metabolism of any person. If you continue to eat in this mode for a long time, you can not only dramatically slow down the metabolism due to loss of muscle mass, but also seriously harm your health. From the combination of sausages and eggs we will get only harmful fats and some protein. The body, even in the absence of physical activity, needs energy. In the right way we can get it only from carbohydrates, which in such a meager diet are not at all.”

It’s all very individualized

“Such a method has the right beginning, as it is indeed able to quickly limit food intake to normal limits. However, it is not suitable for everyone, because the physique and fitness level of people are different, and accordingly, the number of calories consumed can not be the same. With this method of determining portions, it is possible to say for sure that the diet will be sufficient to meet the needs of the basic metabolism”.

“Catching up” with sweets

“Dinner can consist of cottage cheese of a small percentage of fat content, but add sweet products such as fruit or honey, there should no longer be. But to eat as a snack some greens or make a light green salad is very right. Another great option for dinner will be fish with fresh or heat-treated vegetable garnish.

In 100 grams of marshmallows contain 304 kCal, which is a very impressive figure, moreover, they all consist of simple carbohydrates, most of which will immediately go to the reserve. The approximate weight of one marshmallow is 30 grams, which is about 100 kCal. This is also plenty for an evening snack.”

Snack for athletes

“Weight gain, as well as its reduction, requires an individual approach. However, such a snack for a trained person who has good strength training and exercises constantly is the absolute norm. Especially if it is made in the morning”.

Habit, addiction, necessity

“A person on a diet needs most of all what they used to need before it. Someone may miss fatty foods like grilled steak or kebabs. Or someone really liked beer, which resulted in a big beer belly and had to revise their eating habits. Other people – and, it should be said, such is really the majority – can not last long without sweets.

The feeling of lack of sweets in the diet can be due to various factors, including insensitivity to certain hormones, incorrect work of the pancreas, dietary habits, hard physical work, nervous tension and chronic fatigue.”

Not a step back, behind us extra pounds

“It all depends on a person’s willpower. After all, there are people who can starve without consuming any food at all for several weeks. But for proper weight loss, such a diet is fundamentally wrong. It will lead to a quick visible effect, but in the future, when you return to the usual diet, the weight will return sharply. The breakdown on such a diet will occur in most people, as it is obvious that there will be a serious feeling of hunger, and possibly weakness with sudden mood swings”.