Proper nutrition is the key to good health, beauty, and harmony for years to come. If most diets force a person who loses weight to experience maximum restrictions and discomfort, in this case this does not happen. The main thing is to correctly compose a menu with a balanced set of foods. At the same time, the lost kilograms do not return, since the body is completely rebuilt 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 limitation frames and it is possible to compose a menu independently from a large list of allowed products.
The PP slimming 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 nutrition plan involves the correct ratio of nutrients, vitamins and minerals necessary for the full functioning of the body.In addition, you can include healthy foods that meet the greatest need for any component. Sometimes it disguises itself as a craving for unhealthy foods.
An alternative replacement is presented in the table:
| Desired food | What is missing in the body | The right product supplier |
| Fatty foods, sweet soda | Calcium | Dairy products, nuts and seeds, legumes. |
| Pastry, baked goods from flour | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweet | Slow carbs, chromium | Porridge, fruits |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight with PP, it is necessary to consume fewer calories than physical expenditure requires. There are 2 options:
- eat correctly, in accordance with the daily calorie intake for the body, and increase physical activity;
- reduce the usual caloric content.
You cannot make the diet meager, trying to get rid of the hated kilograms as soon as possible. The optimal daily caloric content is 1100-1200 kcal.
The most notable results were seen in overweight people, who previously neglected the basics of proper nutrition.Subject to all the rules of the PP, you can lose up to 4-6 kg per month.
PP basics
The principles of good nutrition are not too complicated, but they work perfectly. Due to the balance, the fat deposits are gradually burned and the physical shape returns to normal.
Due to the intensity of the process, it is recommended not to neglect the sport and lead an active lifestyle.
PP Basics to Help You Create Your Own Weight Loss Menu:
- They completely reject junk food: semi-finished products, carbonated drinks, sweets, sausages, French fries, fried and fatty foods, alcohol.
- Limit your salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with the mandatory inclusion of fiber and vitamins.
- They are eaten often, but in small portions.
- In the morning, on an empty stomach, drink a glass of cold water to properly start digestion.You need to drink up to 2 liters of clean water a day without gas.Also, they drink green tea, herbal teas, mineral water.
- Don't miss out on breakfast.
- The calorie content of dishes is calculated every day.
- Chew your food slowly, without distraction - this allows you to feel full faster.
- Dishes are boiled, baked, boiled or steamed. Frying is unacceptable.
- Emphasize fresh fruits and vegetables.
- Eliminate fast carbohydrates and replace them with slow ones: cereals, whole wheat bread, unsweetened fruits, 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 foods are consumed in the afternoon, protein - 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 is allowed (kefir, nuts, vegetables or green apples).
Shopping list
The list of allowed and prohibited foods for weight loss is presented in the table:
| Permitted | Forbidden | Allowed in limited quantities |
|---|---|---|
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Menu of the week
This technique does not imply a strict framework. It involves whole 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 minimized.
Each individual chooses dishes according to her personal taste preferences. The weight loss menus are based on the parameters and physiological characteristics of a person.
To learn how to control your own diet without counting your daily calories, it is recommended to keep a diary at the beginning. It records all the food consumed during the day, which helps the analysis. To get started, stick to a sample menu for every day.
The basic menu for the week is suggested in the table:
| Weekday | Breakfast | Dinner | Dinner | Snacks (lunch, snack) |
|---|---|---|---|---|
| Monday | Oatmeal in 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 in 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;
- coffee without sugar;
- herbal teas.
When building a diet for a month, stick to the basics. The recipes are the same, based on approved foods.
To get a tangible result, you need to be patient and not deviate from the intended goal.
For men
Men differ from women in metabolism, energy expenditure, and increased muscle mass.Consequently, the PP rules will be slightly different.
Points to consider when making a menu:
- They include more protein, which is necessary to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy, mushrooms, and nuts will serve as a complete alternative to meat.
- Products that promote the production of testosterone are introduced into the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- The daily calorie intake is respected - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
Also, representatives of the stronger sex need:
- zinc: apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- match:egg yolk, fish, bran.
Men cannot do without vitamin E.
Approximate daily diet:
- Breakfast:cereal porridge, boiled meat, tea with mint and lemon.
- Lunch:whole wheat toast, cottage cheese, juice.
- Dinner:vegetable soup 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 recommended 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 caloric 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:
- Calcium(intensively excreted during pregnancy and after 40 years): cottage cheese, cheeses, milk, tofu, almonds, lettuce.
- Iron(it is lost during menstruation and estrogen interferes with its absorption): liver, dried apricots, prunes, pears and dried apples, cocoa, rosehip infusion, pumpkin seeds.
- Vitamin C(necessary for the normalization of the nervous and immune system, the production of collagen): citrus, strawberries, kiwi, 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 kinds of cabbage, beets, watermelon, avocado, peach, lentils and peas, tomatoes, walnuts.
Up to 25 years
Girls are encouraged to focus on soy products, wheat germ, and cranberry juice:prevent diseases of the genitourinary system.
Indicative menu of the day for young women:
- Breakfast:omelette, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- Lunch:almonds and plums.
- Dinner:broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
- Snack:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women must take special care with nutrition 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 recommended 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 functionality of the cardiovascular, endocrine, digestive and other systems.
More are added to the commodities in PP:
- seafood;
- oily fish (source of omega-3 acids);
- greenery;
- 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 stick to a balanced diet without rigid diets to lose weight.It is recommended to limit the intake of black tea and coffee (2-3 cups per day). It is advisable to eat more bananas: they have a beneficial effect on the work of the heart. Prunes, sauerkraut, and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and postpartum are not much different. The main thing is to consume more calcium and exclude foods that contain various additives and artificial colors; otherwise, an allergic reaction is possible in both the mother and the baby.
Nutrition basics:
- Balance;
- low amount of carbohydrates;
- total absence of alcoholic beverages.
To lose weight, nursing mothers are prohibited from drinking laxatives and herbal drugs, as well as going on a diet.
List of foods allowed and prohibited while breastfeeding:
| Forbidden | Permitted |
|---|---|
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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 energy requirements 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 child's body constantly needs:
- carbohydrates - a source of energy;
- protein: necessary to strengthen muscles;
- calcium - good for 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 the formation of cells. It does not follow from this that children can eat everything and in unlimited quantities.
If you are overweight, it is worth reviewing the diet according to the PP program:
- Create a specific eating regimen, preferably hourly.
- Do not force the child to eat.
- They turn to fractional meals with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Protein foods are served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas, or oatmeal.
- Make sure to include all dairy products in your diet.
- Sweets are dosed and distributed strictly after the main meal.
- Excludes potato chips, fast food, and other harmful products.
- They teach to drink water.
Sample menu for the day:
- Breakfast:pancakes with applesauce, compote.
- Snack:banana, baby cookies.
- Dinner:Chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:sandwich with cheese.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing an acceptable diet for the whole family is much more difficult, since 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 problem, including obesity;
- age category;
- individual taste wishes.
Men are more likely to be exposed to greater stress, so they need more calories. With a measured hobby, fatty meat and butter are excluded from the diet. Households losing weight should avoid unhealthy and high-calorie foods.In case of pathologies of the gastrointestinal tract, diet meals are prepared. Breakfast for all must be complete.
From the table you should get up with a slight feeling of hunger, since saturation does not come immediately.
The menu is made for a week, but it is not worth preparing in advance - fresh food is healthier. This is especially true for salads, sandwiches, and cakes.
A complete list of products for the week for the whole family:
- cereals: oats, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy and sour milk products;
- vegetables.
It is more rational to describe in detail the necessary products for the week and make a list so as not to buy anything superfluous in the store.
For athletes
Healthy eating and sports are two inseparable components of health. To get a beautiful and fit body, it is not enough to follow a diet and keep track of the number of calories burned in training.
During intense sports, muscle development occurs and therefore 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, sweets, honey) should be avoided and replaced by complex ones (whole grain breads, legumes, cereals, fruits and vegetables). They are consumed 2 hours before classes and 30 minutes after. They eat completely in 1. 5 hours, mainly protein.
Athletes also need to consume healthy fats: fish, flaxseed, shellfish, nuts, vegetable oils.
They are guided by the following energy scheme:
- Breakfast:oatmeal in milk, several eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:a portion of cottage cheese.
- 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 prepare at home, without taking a lot of time, and also include inexpensive and readily available ingredients.
The main thing in the cooking process is not to overdo it with artificial salt and spices.
Broccoli cream soup
The delicious and nutritious pureed soup can serve as a complete lunch.
To cook you will need:
- broccoli cabbage - 500 g;
- onions - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- cookies to taste.
preparation:
- Boil the broccoli in lightly salted water until soft.
- The remaining fluid drains out, but not completely.
- With a blender, beat until smooth.
- Add the cream.
- Bring to a boil again.
Decorate the top with crackers or seeds.
Celery soup
The necessary food composition for a hearty and simple dish:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pieces. ;
- onions - 5-6 pieces. ;
- tomatoes - 4-5 pieces. ;
- pepper - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 l;
- fresh herbs for garnish.
preparation:
- The celery and all the vegetables are cut into strips. Pour into a saucepan and pour in the juice.
- They set it on 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 blended 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 pieces. ;
- 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.
- Flavor and pepper.
It is not recommended to take canned vegetables, preferably fresh or frozen.
Barley porridge with mushrooms
Mushroom barley can be cooked easily and quickly in a slow cooker, while still being tender and satisfying. The recipe is suitable for weight loss and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3. 5 cups;
- mushrooms - 0, 5 kg;
- onions - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt pepper.
preparation:
- The grains are washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning, the liquid is drained, the pearl barley is placed in the multi-cooker container, and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and fry them in vegetable oil.
- Add the frying to the bowl, salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
When serving, add a piece of butter to each serving.