Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force a person who is losing weight to experience maximum restrictions and discomfort, then this does not happen in this case. The main thing is to correctly compose a menu with a balanced set of food. At the same time, the lost kilograms do not return, as the body is completely rebuilt according to a new diet and diet.
Is it possible to lose weight with proper nutrition?
It is impossible to choose a weight loss diet 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 strict limiting schemes and you can independently compose a menu from a large list of allowed products.
The PP weight loss system is ideal in all respects. 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, which helps to maintain the health of the body.
The nutritional plan implies the correct ratio of nutrients, vitamins and minerals necessary for the full functioning of the organism.Additionally, you can include healthy food that meets the increased need for any component. Sometimes it masquerades as a craving for harmful foods.
An alternative replacement is presented in the table:
| Desired food | What the body lacks | The right product supplier |
| Fatty meals, sweet soda | Football | Dairy products, nuts and seeds, legumes |
| Pastry, bakery products with flour | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweets | Slow carbohydrates, chromium | Porridge, fruit |
| pickles | Calcium, sodium chromite | Cheese, ricotta, seaweed, seaweed |
To lose weight on PP, it is necessary to consume fewer calories than required by physical expenditure. There are 2 options:
- eat properly, respecting the daily calorie intake for the body, and increase physical activity;
- lower your normal calorie content.
You can't make the diet lean by trying to get rid of the hated kilograms as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most noticeable results were seen in overweight people, who previously neglected the basics of proper nutrition.Subject to all PP rules, you can lose up to 4-6 kg per month.
Basics of PP
The principles of good nutrition aren't too complicated, but they work perfectly. Due to the balance, fat deposits are gradually burned and fitness returns to normal.
Due to the intensity of the process, it is recommended not to neglect sports and lead an active lifestyle.
PP basics to help you create your weight loss menu:
- They completely reject junk food: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit your salt intake.
- The recipes are made with a balanced mix of fats, proteins and carbohydrates, with the obligatory inclusion of fibers and vitamins.
- They are eaten often, but in small portions.
- In the morning, on an empty stomach, drink a glass of fresh water to properly start digestion.You must drink up to 2 liters of clean water per day without gas.In addition, they drink green tea, herbal teas, mineral water.
- Don't miss the breakfast.
- The calorie content of the dishes is calculated every day.
- Chew your food slowly, without distractions - this allows you to feel full faster.
- Dishes are boiled, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fresh fruits and vegetables.
- Cut out the fast carbohydrates and replace them with slow ones: cereals, wholemeal bread, unsweetened fruit, berries, honey, etc.
- 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, proteins in the second half of the day. The number of main meals per day - up to 5 times, at 4-hour intervals, at the same time, the last - at least 3 hours before bedtime. A maximum of 2 snacks are allowed (kefir, nuts, vegetables or green apples).
Shopping list
The list of allowed and prohibited foods for weight loss is presented in the table:
| Allowed | Forbidden | Allowed in limited quantities |
|---|---|---|
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Menu of the week
This technique does not imply a strict framework. These are complete meals 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 necessary for daily consumption, the sixth should be kept to a minimum.
Everyone chooses dishes according to their taste preferences. Slimming menus are based on the parameters and physiological characteristics of a person.
To learn how to control your diet without counting your daily calories, it is recommended that you initially keep a diary. It records all the food eaten during the day, which aids in the analysis. To get started, follow a sample menu for each day.
The basic menu of the week is suggested in the table:
| Day of the week | Breakfast | Dinner | Dinner | Snacks (lunch, 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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| on Saturday | Millet porridge on the water |
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| Sunday | Low-fat rice porridge |
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Recommended drinks:
- Natural mineral water;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When working out 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 need to be patient and not deviate from the set goal.
For men
Men differ from women in metabolism, energy expenditure and increased muscle mass.Consequently, the rules of the PP will be slightly different.
Points to consider when drawing up a menu:
- They 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 full-fledged alternative to meat.
- In the menu, products that promote the production of testosterone are introduced: meat, honey, eggs, pollen, little alcohol (in the absence of medical contraindications).
- The daily calorie intake is respected at - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
In addition, the representatives of the stronger sex need:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, nuts;
- phosphorus:egg yolk, fish, bran.
Men cannot do without vitamin E.
Approximate daily diet:
- Breakfast:cereal porridge, boiled meat, mint and lemon tea.
- The lunch:toasted wholemeal bread, ricotta, juice.
- Dinner:vegetable puree without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon 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 extreme figure is acceptable only for athletes.Despite this, the diet can be made just as varied and delicious.
Elements that the female body needs at any age:
- Football(excreted intensively during pregnancy and after 40 years): ricotta, 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.
- C vitamin(necessary for the normalization of the nervous and immune systems, the production of collagen): citrus fruits, strawberries, kiwis, sea buckthorn, bell pepper, rose hips.
- Folic acid(a special need arises during pregnancy, since the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all types of cabbage, beets, watermelons, avocados, peaches, lentils and peas, tomatoes, walnuts.
Up to 25 years
Girls are encouraged to focus on soy, wheat germ and cranberry juice products - theirsprevent diseases of the genitourinary system.
Indicative menu of the day for young women:
- Breakfast:omelette, fresh tomato, freshly squeezed fruit juice or natural coffee.
- The lunch:almonds and plums.
- Dinner:broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
- Snack:Green apple.
- Dinner:boiled shrimp, avocado, herb tofu.
After 30 years, women should pay special attention to nutrition in order to preserve youth and beauty for a long time, despite age-related changes. It is at this age that 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 30-35 years, it is advisable to eat fractionally and little by little, but not to allow the feeling of hunger. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain muscle mass, the normal function of the cardiovascular, endocrine, digestive and other systems.
Others are added to the base products on PP:
- seafood;
- oily fish (source of omega-3 acids);
- green;
- cabbage (helps with edema);
- quail eggs;
- orange and red vegetables;
- mango, kiwi, avocado.
After 40 years
After 40 years, the risk of developing many chronic diseases increases, as immunity 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 per day). It is recommended to eat more bananas - they have a beneficial effect on the work of the heart. Plums, sauerkraut and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after childbirth are not very different. The main thing is to consume more calcium and exclude food that contains various artificial additives and dyes, otherwise an allergic reaction is possible in both the mother and the baby.
Nutrition Basics:
- weight scale;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, nursing mothers are prohibited from drinking herbal laxatives and drugs, as well as following a diet.
List of allowed and prohibited foods during breastfeeding:
| Prohibited | Allowed |
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For children and teenagers
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 the energy needs are changing.
Optimal Daily Caloric Intake for 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 baby's body constantly needs:
- carbohydrates - a source of energy;
- proteins - necessary for strengthening muscles;
- calcium - good for the bones;
- a complete complex of vitamins, micro and macro elements - to stimulate brain activity.
Since 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 anything and in unlimited quantities.
If you are overweight, it is worth reviewing the diet according to the PP program:
- Create a specific diet, preferably by the hour.
- Do not force the baby to eat.
- They resort to fractional meals with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Protein food is served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas or oatmeal.
- Make sure you include all dairy products in your diet.
- Desserts are strictly dosed and distributed after the main meal.
- It excludes chips, fast food and other harmful products.
- They teach to drink water.
Example of menu of the day:
- Breakfast:pancakes with apple puree, compote.
- Snack:banana, baby biscuits.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:sandwich with cheese.
- Dinner:rice, milk or kefir porridge.
For the family
Choosing a diet that is acceptable 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 desires.
Men are more likely to be exposed to increased stress, so they need more calories. With a measured pastime, fatty meat and butter are excluded from the diet. Families who lose weight should avoid harmful, high-calorie foods.In case of pathologies of the gastrointestinal tract, dietary meals are prepared. Breakfast for everyone should be complete.
From the table it is necessary to get up with a slight feeling of hunger, as saturation does not come immediately.
The menu is composed for a week, but it is not worth preparing it in advance - fresh food is healthier. This is especially true of salads, snacks and pastries.
A complete list of products for the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- egg;
- cheese;
- vegetables and fruit;
- muesli;
- dairy and sour milk products;
- greens.
It is more rational to describe in detail the products you need for the week and make a list so as not to buy anything superfluous in the store.
For athletes
Healthy eating and sport are two inseparable components of health. To get a beautiful and fit body, it is not enough to follow a diet and monitor the number of calories burned during training.
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 must include nuts, meat and eggs. In addition, special protein supplements are taken.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complex ones (wholemeal bread, legumes, cereals, fruits and vegetables). They are consumed 2 hours before lessons and 30 minutes after. They eat completely in 1. 5 hours, mostly protein.
Athletes also need to consume healthy fats: fish, flax seeds, seafood, nuts, vegetable oils.
They are guided by the following power supply scheme:
- Breakfast:oatmeal in milk, several eggs.
- The lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:a portion of ricotta.
- Dinner:rice meat porridge, cottage cheese.
- Late snack:a glass of milk or kefir.
Recipes
The dishes used in PP are usually simple and easy to make at home, without taking a lot of time, and also include cheap and readily available ingredients.
The main thing in the cooking process is not to overdo it with artificial salt and spices.
Broccoli cream
Delicious and nutritious puree soup can serve as a complete lunch.
For cooking you will need:
- broccoli cabbage - 500 g;
- onions - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- crackers to taste.
Preparation:
- Boil the broccoli in lightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add the cream.
- Bring to a boil again.
Decorate the surface with crackers or seeds.
Celery soup
The food composition needed for a hearty and simple dish:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs. ;
- onions - 5-6 pieces;
- tomatoes - 4-5 pcs. ;
- bell pepper - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 l;
- fresh herbs for decoration.
Preparation:
- The celery and all the vegetables are cut into strips. Pour into a saucepan and pour the juice.
- They put it on the fire and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce the heat, add the chopped vegetables, cover with a lid 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. ;
- leaf lettuce - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. L.
Preparation:
- Pre-boil the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce, and corn kernels there.
- Season with vinegar or lemon juice.
- Taste and pepper.
It is not recommended to take canned vegetables, preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be cooked easily and quickly in a slow cooker, while still being tender and satisfying. The recipe is suitable for slimming people and vegetarians.
Ingrediants:
- pearl barley - 200 g;
- water - 3, 5 cups;
- champignons - 0, 5 kg;
- onions - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt and pepper.
Preparation:
- Groats are washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning, the liquid is drained, pearl barley is placed in the bowl of the multicooker and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add the fry to the bowl, season with salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
When serving, it is permissible to add a piece of butter to each serving.