Proper nutrition is the key to health, beauty and harmony for many years to come. This will not be the case if most diets force a person to lose weight with maximum restraint and discomfort. The most important thing is to create a menu with a balanced diet. At the same time, the lost pounds do not return because the body is completely rebuilt on 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 will be equally effective for everyone. It depends on the individual characteristics of each organism. The advantage of proper nutrition is the absence of restrictions and the creation of a menu from a large list of permitted products.
The PP system for weight loss is ideal in all respects. As a result, fat stores go away, but energy potential and physical stamina increase. According to nutritionists, it is important to maintain a healthy diet.
A nutrition plan is a set of nutrients, vitamins, and minerals that the body needs to function properly.In addition, you can add healthy foods that meet the need for any ingredients. Sometimes harmful food is disguised as a craving for food.
Alternative substitutions are given in the table:
| Any food | What is lacking in the body | The right product supplier |
| Fatty foods, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Confectionery, bakery products | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, beans, nuts |
| Sweets | Simple carbohydrate, chromium | Porridge, fruits |
| Salted salts | Calcium, sodium chromite | Cheese, cottage cheese, algae, algae |
To lose weight on PP you need to consume fewer calories than your physical expenditure. There are 2 options:
- proper nutrition, in accordance with the body's daily calories and increase physical activity;
- Reduce normal calories.
You can't reduce your diet, try to get rid of the hated pounds as soon as possible. The optimal daily calorie is 1100-1200 kcal.
The most noticeable results were observed in overweight people who did not pay attention to the basics of proper nutrition in the past.Taking into account all the rules of PP, you can lose up to 4-6 kg per month.
PP Basics
The principles of good nutrition are not very complicated, but they work perfectly. Due to the equilibrium, fat deposits gradually burn and the physical form returns to normal.
For the intensity of the process, it is recommended not to neglect sports and lead an active lifestyle.
PP basics to help you create a menu for weight loss:
- They completely avoid junk food: semi-finished products, carbonated beverages, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt.
- Recipes are made with a balanced set of fats, proteins and carbohydrates, with the mandatory addition of fiber and vitamins.
- They eat a lot, but in small portions.
- Drink a glass of cold water in the morning to start digestion properly.Drink up to 2 liters of still water per day.In addition, they drink green tea, herbal tea, mineral water.
- Don't miss breakfast.
- The caloric content of meals is calculated daily.
- Chew your food without distractions: this will allow you to feel full faster.
- Dishes are boiled, baked, boiled or steamed. Frying is unacceptable.
- Focus on fruits and vegetables.
- Quickly eliminate and replace carbohydrates: cereals, cereals, unsweetened fruits, berries, honey, etc.
- The total weight of animal protein consumed is calculated as 1 gram per 1 kg of body weight.
Carbohydrate foods are consumed in the afternoon, protein - in the afternoon. The number of main meals per day - up to 5 times, at intervals of 4 hours, and the last - not less than 3 hours before bedtime. A maximum of 2 meals are allowed (kefir, nuts, vegetables or green apples).
Food list
The list of permitted and prohibited foods for weight loss is given in the table:
| Permission granted | Prohibited | A limited number is allowed |
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Menu for the week
This technique does not mean a solid foundation. This includes a complete diet based on basic principles and elimination of harmful ingredients.
The importance of the product is determined by the food pyramid. It consists of six food blocks: five of them are necessary for daily consumption, and the sixth should be reduced.
Each individual chooses food according to his personal taste. The weight loss menu is based on human parameters and physiological characteristics.
To learn how to manage your diet without counting your daily calories, it is recommended that you first keep a diary. He writes down all the foods he ate during the day that helped with the analysis. To get started, follow the sample menu for each day.
The main menu of the week is presented on the table:
| Day of the week | Breakfast | The dinner | The dinner | Snacks (lunch, dinner) |
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| Monday | Oats on the water |
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| Tuesday |
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| Wednesday |
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| Thursday | Cheese with fruit or low-fat sour cream |
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| Friday | The fruits are mixed with natural yogurt |
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| Saturday | Cereal porridge in 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.
They follow basic principles when creating a diet for a month. The recipes are based on the same, based products.
You need patience and perseverance to achieve a visible result.
For men
Men differ from women in terms of metabolism, energy expenditure and muscle mass.So the PP rules are a little different.
Items to consider when creating a menu:
- They contain more protein, which is needed to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts are a complete alternative to meat.
- Products that promote testosterone production are included in the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Adhere to the daily consumption of calories - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, intensive training.
You also need the stronger sex:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus:like egg yolks, fish.
Men cannot eliminate vitamin E.
Approximate daily diet:
- Breakfast:tea with cereal porridge, boiled meat, mint and lemon.
- Lunch:whole wheat bread toast, cottage cheese, juice.
- The dinner:Vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Lunch:yogurt, berries.
- The dinner:cottage cheese with fresh herbs and cucumber.
It is recommended to avoid soy, beer and instant coffee - these are products that promote the production of female hormones.
For girls and women
In women, the daily caloric intake varies between 1700-2200 kcal, the extreme figure is accepted only for athletes.Nevertheless, the diet can be made varied and delicious.
Elements necessary for a woman's body at any age:
- Calcium(intensively excreted during pregnancy and after 40 years): cottage cheese, cottage cheese, milk, tofu, almonds, lettuce.
- Iron(lost during menstruation, estrogen interferes with its absorption): liver, dried apricots, prunes, dried pears and apples, cocoa, dog rose infusion, pumpkin seeds.
- Ascorbic acid(necessary for the normalization of the nervous and immune systems, the production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, bell pepper, rose hips.
- Folic acid(There is a special need during pregnancy, because the substance eliminates the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelons, avocados, peaches, lentils and green beans, tomatoes, nuts.
Up to 25 years
Girls are encouraged to pay attention to soy products, wheat germ and cranberry juice: theyPrevention of diseases of the genitourinary system.
Indicative menu for young women:
- Breakfast:omelet, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- Lunch:almonds and plums.
- The dinner:broccoli puree soup, salad with vegetables and beans, cooked turkey, green tea.
- Snack:green apples.
- The dinner:tofu with boiled shrimp, avocado, herbs.
After the age of 30, women should pay special attention to nutrition in order to maintain 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 fatigue. Both are caused by a lack of vitamins and nutrients in the body.
30 years later
At the age of 30-35 years it is recommended to eat in small portions and in small portions, but the feeling of hunger should be avoided.. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain the normal functioning of muscle mass, cardiovascular, endocrine, digestive and other systems.
Also added to the main products on PP:
- seafood;
- fatty fish (a source of omega-3 acids);
- green;
- cabbage (helps with swelling);
- quail eggs;
- oranges and red vegetables;
- mango, kiwi, avocado.
40 years later
After 40 years, the risk of many chronic diseases increases because the immune system is weakened. At this age, they follow a balanced diet without a strict diet to lose weight.It is recommended to limit the amount of black tea and coffee (2-3 cups per day). It is advisable to eat more bananas: they have a positive effect on heart function. Plums, cabbage and seaweed help cleanse the gut of pathogenic bacteria.
During pregnancy and lactation
Pregnancy and postpartum menus are no different. The most important thing is to consume more calcium and avoid foods that contain various artificial additives and dyes - otherwise both the mother and the child may have an allergic reaction.
Basics of nutrition:
- balance;
- small amounts of carbohydrates;
- complete absence of alcohol.
Breastfeeding mothers are not allowed to take herbal laxatives or go on a diet.
List of foods allowed and prohibited during lactation:
| Prohibited | Permission granted |
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For children and teenagers
There are a number of nuances to consider when creating a healthy diet for children. First, it is young because the body is constantly growing and the need for energy is changing.
Optimal daily calories for ages:
- 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 always needs:
- carbohydrates - a source of energy;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- A complete complex of vitamins, micro and macronutrients to stimulate brain activity.
Sweets are not dangerous because a child has a faster metabolism than an adult. Cholesterol, on the other hand, is involved in the formation of cells. This does not mean that children can eat everything and in unlimited quantities.
If you want to lose weight, reconsider your diet according to the PP program:
- Establish a specific diet, depending on the time.
- Do not force the child to eat.
- They turn to a fractional diet with healthy foods: apples, crackers, yogurt, fruits, honey, berries.
- Protein is served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, beans or oats.
- Be sure to include all dairy products in your diet.
- Sweets are dosed and served after the main meal.
- Excludes chips, fast food and other harmful products.
- They teach you to drink water.
Exemplary menu of the day:
- Breakfast:pancakes with apple puree, compote.
- Snack:bananas, cookies for kids.
- The dinner:Chicken soup with vegetables, cutlets, tomato and cucumber salad, fresh fruit.
- Lunch:sandwich with cheese.
- The dinner:rice porridge, milk or kefir.
For the family
It is much more difficult to choose a diet that is acceptable for the whole family, because it is necessary to take into account the wishes and characteristics of each member. The following factors are taken into account:
- physical activity;
- presence of various health problems, including obesity;
- age category;
- personal taste preferences.
Men are more stressed, so they need more calories. Fatty meat and fat are eliminated from the diet over a period of time. Weight loss households should avoid harmful and high-calorie foods.At present, the pathology of the gastrointestinal tract, diet food is prepared. Breakfast is a very important meal - it can either make or break your day.
You need to get up from the table feeling a little hungry, because satiety does not come immediately.
The menu is prepared for a week, but there is no need to prepare in advance: fresh food is healthy. This is especially true of salads, appetizers and confectionery.
Complete list of products for a week for the whole family:
- grains: oats, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- the egg;
- the secret;
- vegetables and fruits;
- muesli;
- milk and fermented milk products;
- vegetables
It makes sense to create a list, describing in detail the products you need for a week, so as not to buy anything extra in the store.
For athletes
Proper nutrition and exercise are two integral components of health. It is not enough to diet and control the number of calories burned in order to have a beautiful body.
During intense sports, muscles are built and built, so it is important for protein to come from outside. In addition to cheese, the menu should include nuts, meat and eggs. In addition, special protein compounds are obtained.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with more complex ones (grains, breads, beans, cereals, fruits). They are consumed 2 hours before and 30 minutes after class. They eat completely in 1, 5 hours, mostly protein.
Athletes should also use healthy fats: fish, flaxseed, seafood, nuts, and vegetable oils.
They are governed by the following power scheme:
- Breakfast:oats in milk, a few eggs.
- Lunch:protein shakes.
- The dinner:vinaigrette, fish or meat.
- Lunch:a piece of cottage cheese.
- The dinner:rice meat porridge, cottage cheese.
- The dinner:a glass of milk or kefir.
Recipes
Utensils used in PP are usually simple and easy to prepare at home without much time, and also contain cheap and affordable ingredients.
The most important thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli soup
Delicious and nutritious puree soup can serve as a full lunch.
To cook you will need:
- broccoli cabbage - 500 g;
- onion - 1 head;
- sour cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- sweet crackers.
Put up:
- Boil the broccoli in a little salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add the cream.
- Boil again.
Garnish with crackers or seeds.
Celery soup
Ingredients for a hearty and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pieces; .
- onions - 5-6 pieces;
- tomatoes - 4-5 pieces;
- bell pepper - 1 tablespoon;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 liters;
- fresh herbs for decoration.
Put up:
- Celery and all 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. Stir occasionally and cook for 10 minutes.
- Reduce heat, add chopped vegetables, cover and cook for another 7-8 minutes.
Before use, the soup can be whipped with a blender and whipped, which promotes better absorption of nutrients.
He puts vegetables
For a diet salad you will need:
- red and white beans - 200 g;
- tomatoes - 1–2 pieces; .
- leaf salad - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Put up:
- Boil the beans until soft.
- Add sliced tomatoes.
- Add chopped vegetables, lettuce and corn kernels.
- 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 easily and quickly cooked in a slow oven, but it turns out delicate and satisfying. The recipe is suitable for people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 cups;
- champignons - 0, 5 kg;
- onion - 1 piece; .
- vegetable oil - 20-30 ml;
- salt and pepper.
Put up:
- Wash cereals, pour water and soak for 5–6 hours or overnight.
- In the morning, drain the liquid, put the pearl barley in a multicooker and pour clean water.
- Finely chop the onion, cut the mushrooms in a bowl and fry in a little vegetable oil.
- Add the frying pan to the dish and add salt and pepper.
- Set the desired mode.
- After the last signal, open and stir.
It is allowed to add a piece of oil to each serving while serving.