Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force the weight loss person to experience maximum restrictions and discomfort, in this case this does not happen. The main thing is to make the right menu with a balanced set of foods. At the same time, the lost weight does not return, as the body is fully restored to a new diet and diet.
Is it possible to lose weight with proper nutrition?
It is impossible to choose a diet for weight loss that is equally effective for everyone. This is due to the individual characteristics of each organism. The advantage of proper nutrition is that there are no strictly restrictive frameworks and it is possible to independently compile a menu from a large list of permitted products.
The PP weight loss system is ideal in every respect. As a result, fat stores disappear, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet that helps maintain the health of the body.
The diet plan assumes the right ratio of nutrients, vitamins and minerals necessary for the proper functioning of the body.In addition, you can include healthy food that meets the increased need for any components. Sometimes it is disguised as a longing for harmful foods.
An alternative substitute is presented in the table:
| Desired food | What is missing in the body | The right supplier of products |
| Fatty dishes, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastries, bakery products from flour | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweets | Slow carbohydrates, chromium | Oatmeal, fruit |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight with PP, you need to consume fewer calories than required by physical expenditure. There are 2 options:
- to eat properly, in accordance with the daily intake of calories for the body, and increase physical activity;
- reduce your usual calorie content.
You can not make the diet scarce, trying to get rid of the hated pounds as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most noticeable results are observed in overweight people who have previously neglected the basics of proper nutrition.If you follow all the rules for PP, you can lose up to 4-6 kg per month.
Basics of PP
The principles of good nutrition are not too complicated, but they work flawlessly. Due to the balance, fat deposits are gradually burned and the physical form returns to normal.
For the intensity of the process it is recommended not to neglect sports and to lead an active lifestyle.
Basics of PP to help you create your own weight loss menu:
- They completely refuse unhealthy food: semi-finished products, carbonated drinks, pastries, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with mandatory inclusion of fiber and vitamins.
- They are consumed often, but in small portions.
- In the morning, on an empty stomach, drink a glass of cold water to start proper digestion.You should drink up to 2 liters of clean water a day without gas.In addition, drink green tea, herbal teas, mineral water.
- Don't miss breakfast.
- The caloric content of meals is calculated every day.
- Chew food slowly, without distraction: this allows you to feel full faster.
- Dishes are boiled, baked, stewed or stewed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbs and replace them with slow ones: cereals, whole grain breads, unsweetened fruits, berries, honey and more.
- The total amount of animal protein consumed is calculated as a ratio of 1 gram per 1 kg of body weight.
Carbohydrate food is consumed in the afternoon, protein - in the afternoon. The number of main meals a day - up to 5 times, at intervals of 4 hours, simultaneously, the last - at least 3 hours before bedtime. A maximum of 2 snacks (kefir, nuts, vegetables or green apples) are allowed.
Shopping list
The list of permitted and prohibited foods for weight loss is presented in the table:
| Allowed | Forbidden | Allowed in limited quantities |
|---|---|---|
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Menu for the week
This technique does not imply a strict framework. It includes a complete diet based on key principles and the elimination of harmful ingredients.
The importance of the products is determined by the food pyramid. It consists of six food blocks: five of them are needed for consumption every day, the sixth should be kept to a minimum.
Each individual chooses dishes according to their personal taste preferences. Weight loss menus are based on the parameters and physiological characteristics of a person.
To learn how to control your own diet without counting calories daily, it is recommended that you keep a diary first. It records all the food eaten during the day, which aids the analysis. For starters, stick to a sample menu for each day.
The main menu for the week is suggested in the table:
| Day of the week | Breakfast | Dinner | Dinner | Snacks (lunch, afternoon snack) |
|---|---|---|---|---|
| Monday | Oatmeal on the water |
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| Tuesday |
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| Wednesday |
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| Thursday | Cottage cheese with fruit or low-fat sour cream |
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| Friday | Fruit mix with natural yogurt |
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| Saturday | Millet porridge on the water |
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| Sunday | Lean rice porridge |
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Recommended drinks:
- Still mineral water;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When compiling a diet for a month, they adhere to the basic principles. The recipes are the same, based on approved foods.
To get a tangible result, you must be patient and not deviate from the intended goal.
For man
Men differ from women in metabolism, energy expenditure and greater muscle mass.Therefore, the rules of PP will be slightly different.
Points to keep in mind when compiling a menu:
- These include more protein, which is needed to maintain muscle tone. For vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a complete alternative to meat.
- The menu introduces products that promote the production of testosterone: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- The daily calorie intake is observed - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
Also, the stronger sex need:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus: egg yolk, fish, bran.
Men can't do without vitamin E.
Approximate daily diet:
- Breakfast:cereal, boiled meat, tea with mint and lemon.
- Lunch:toast of wholemeal bread, cottage cheese, juice.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat paste.
- Snack:plain yogurt, fruit.
- Dinner:cottage cheese with fresh herbs and cucumbers.
It is advisable to give up soy, beer and instant coffee - these are products that promote the production of female hormones.
For girls and women
In women, the daily calorie content varies between 1700-2200 kcal, the final figure is acceptable only for athletes.However, the diet can be just as varied and delicious.
Elements a woman's body needs at any age:
- Calcium(intensively excreted during pregnancy and after 40 years): cottage cheese, cheese, milk, tofu, almonds, lettuce.
- Iron(lost during menstruation, and estrogen interferes with its absorption): liver, dried apricots, prunes, dried pears and apples, cocoa, rosehip infusion, pumpkin seeds.
- Vitamin C(necessary for the normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwi, buckthorn, bellflower, rose hips.
- Folic acid(a special need arises during pregnancy, as the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelons, avocados, peaches, lentils and green peas, tomatoes, nuts.
Up to 25 years
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyprevention of diseases of the genitourinary system.
Sample menu for the day for young women:
- Breakfast:omelette, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- Lunch:almonds and plums.
- Dinner:broccoli puree soup, vegetable and bean salad, baked turkey, green tea.
- Breakfast:a green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women need to be especially careful with nutrition to maintain youth and beauty for a long time, despite age-related changes. At this age, many begin to gain weight or suffer from exhaustion. Both cases are caused by a lack of vitamins and nutrients in the body.
After 30 years
At the age of 30-35 it is recommended to eat partially and little by little, but not to allow a feeling of hunger. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain muscle mass, normal functionality of the cardiovascular, endocrine, digestive and other systems.
The following are added to the main PP products:
- Seafood;
- oily fish (source of omega-3 acids);
- greenery;
- cabbage (helps with swelling);
- quail eggs;
- orange and red vegetables;
- mango, kiwi, avocado.
After 40 years
After 40 years, the risk of developing many chronic diseases increases as the immune system weakens. At this age, they adhere to a balanced diet without strict diets for weight loss.It is recommended to limit the intake of black tea and coffee (2-3 cups a day). It is advisable to eat more bananas: they have a beneficial effect on the heart. Prunes, sauerkraut and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and lactation
The menus for carrying a baby and after birth are not very different. The main thing is to consume more calcium and to exclude food that contains various artificial additives and dyes - otherwise an allergic reaction is possible in both mother and baby.
Basics of nutrition:
- balance;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, breastfeeding mothers are forbidden to drink herbal laxatives and medicines, as well as to follow a diet.
List of permitted and prohibited foods during breastfeeding:
| Forbidden | Allowed |
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For children and adolescents
When compiling a healthy diet for children, a number of nuances are taken into account. First of all, this is age, as the body is constantly growing and energy needs are changing.
Optimal daily calorie intake for the age periods:
- up to 3 years - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- up to 8 years - 2400-2500 kcal;
- 8-16 years-2600-3000 kcal.
The child's body constantly needs:
- carbohydrates - a source of energy;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- a complete complex of vitamins, micro- and macroelements - to stimulate brain activity.
Because a child has a faster metabolism than an adult, sweets are not dangerous. Cholesterol, on the other hand, is involved in cell formation. It does not follow that children can eat everything in unlimited quantities.
If you are overweight, it is worth revising the diet according to the PP program:
- Create a specific diet, preferably by the hour.
- Do not force the child to eat.
- They resort to partial meals with healthy snacks: apples, biscuits, yogurt, fruit, honey, berries.
- Protein food is served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas or oatmeal.
- Remember to include all dairy products in your diet.
- The sweets are dosed and distributed strictly after the main meal.
- Except for chips, fast food and other harmful products.
- They learn to drink water.
Sample menu for the day:
- Breakfast:pancakes with apple puree, compote.
- Breakfast:banana, baby cookies.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Snack:cheese sandwich.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing an acceptable diet for the whole family is much more difficult, as you will have to take into account the preferences and characteristics of each of its members. The following factors are taken into account:
- physical activity;
- the presence of any health problems, including obesity;
- age category;
- individual taste preferences.
Men are more likely to be exposed to increased stress, so they need more calories. With measured fun, fatty meat and butter are excluded from the diet. Weight loss households should avoid harmful and high-calorie foods.In pathologies of the gastrointestinal tract, dietary dishes are prepared. Breakfast for everyone should be full.
You should get up from the table with a slight feeling of hunger, because satiety does not come immediately.
The menu is compiled in a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
Complete list of products for the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breasts;
- fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy and sour milk products;
- green.
It is more rational to describe in detail the necessary products for the week and to make a list so as not to buy anything unnecessary in the store.
For athletes
Healthy eating and sports are two inseparable components of health. To gain a beautiful and healthy body, it is not enough to follow a diet and track the number of calories burned during exercise.
During intense sports, muscle building and accumulation occurs, so the supply of protein from the outside is important. In addition to cottage cheese, the menu should include nuts, meat and eggs. In addition, special protein supplements are taken.
Simple carbohydrates (sugar, pastries, honey) should be avoided and replaced with complex ones (wholemeal bread, legumes, cereals, fruits and vegetables). They are consumed 2 hours before the hours and 30 minutes after. They eat well for 1, 5 hours, mainly protein.
Athletes should also consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power scheme:
- Breakfast:oatmeal in milk, a few eggs.
- Lunch:protein shake.
- Dinner:vinaigrette, fish or meat.
- Snack:portion of cottage cheese.
- Dinner:rice porridge, cottage cheese.
- Late breakfast:a glass of milk or kefir.
Receptions
The dishes used in PP are usually simple and easy to prepare at home without taking much time, and also include cheap and easily accessible ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Creamy broccoli soup
The delicious and nutritious puree soup can serve as a complete lunch.
For cooking you will need:
- broccoli cabbage - 500 g;
- onion - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- biscuits to taste.
Preparation:
- Boil broccoli in slightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add cream.
- Bring to the boil again.
Decorate the top with biscuits or seeds.
Celery soup
The necessary nutritional composition for a hearty and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs. ;
- onion - 5-6 pcs. ;
- tomatoes - 4-5 pcs. ;
- pepper - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 liters;
- fresh herbs for decoration.
Preparation:
- Celery and all vegetables are cut into strips. Pour into a saucepan and pour the juice.
- They light it and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce the heat, add the chopped vegetables, cover and simmer for another 7-8 minutes.
Before use, the soup can be whipped with a blender, which promotes better absorption of nutrients.
Vegetable salad
For a diet salad you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pcs. ;
- lettuce - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch each;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- The beans are pre-cooked until soft.
- Add the diced tomatoes.
- Add chopped vegetables, lettuce and corn kernels there.
- Season with vinegar or lemon juice.
- Taste and pepper.
It is not recommended to eat canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be easily and quickly cooked in a slow oven until it turns out tender and satisfying. The recipe is suitable for weight loss people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 cups;
- mushrooms - 0, 5 kg;
- onion - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt pepper.
Preparation:
- The cereals are washed, flooded with water and soaked for 5-6 hours or overnight.
- In the morning, drain the liquid, put the pearl barley in the bowl of a multicooker and pour fresh water.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add the frying in the bowl, salt and pepper.
- Set the desired mode.
- After the last signal, open and stir.
When serving, it is allowed to add a piece of butter to each portion.