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 it doesn't. The main thing is to correctly compose a menu with a balanced set of foods. At the same time, the lost pounds do not come back, as the body is completely rebuilt for 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 rigid limiting structures and it is possible to independently compose a menu from a large list of allowed products.
The PP weight loss system is ideal in every way. As a result, fat stores disappear, but energy potential and stamina increase. According to the nutritionists' recommendations, a similar diet should be constantly followed, which helps to maintain the health of the body.
The nutrition plan implies the correct proportion of nutrients, vitamins and minerals necessary for the full functioning of the body.Also, you can include healthy foods that meet the increased need for any component. Sometimes it disguises itself as a craving for unhealthy foods.
An alternative replacement is shown in the table:
| Desired food | what is missing in the body | The right product supplier |
| Fatty meals, sweet soda | Calcium | Dairy products, nuts and seeds, vegetables |
| Pastry products, wheat flour | Nitrogen | beans, nuts, beans |
| chocolate, cocoa | Magnesium | Cabbage, baked potatoes, vegetables, nuts |
| Candy | Slow Carbohydrates, Chromium | porridge, fruit |
| Pickles | Calcium, Sodium Chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight with PP, you need to consume fewer calories than your physical expenditure requires. There are 2 options:
- eat correctly, according to the daily caloric intake for the body, and increase physical activity;
- lower the usual caloric content.
You can't lean on the diet by trying to get rid of the hated pounds as quickly as possible. The ideal daily caloric 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.
PP Basics
The principles of good nutrition aren't too complicated, but they work perfectly. Due to balance, fat deposits are gradually burned off, and fitness returns to normal.
Due to the intensity of the process, it is recommended not to neglect sports and lead an active lifestyle.
Basics of PP to help you create your own weight loss menu:
- They completely refuse junk food: semi-finished products, soft drinks, sweets, sausages, chips, fried and greasy foods, alcohol.
- Limit your salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with mandatory inclusion of fiber and vitamins.
- They are eaten frequently, but in small portions.
- In the morning, on an empty stomach, drink a glass of cold water to start digestion properly.You need to drink up to 2 liters of clean still water a day.In addition, they drink green tea, herbal teas and mineral water.
- Don't miss breakfast.
- The caloric content of the dishes is calculated every day.
- Chew slowly, without distraction: this allows you to feel full faster.
- Dishes are boiled, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fresh fruits and vegetables.
- Eliminate fast carbs and replace with slow carbs: cereals, whole grain 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 foods are eaten 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:
| Allowed | Prohibited | Allowed in limited quantities |
|---|---|---|
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menu of the week
This technique does not imply a strict structure. It involves complete meals based on fundamental principles and the elimination of harmful ingredients.
The importance of products is determined by the food pyramid. It consists of six blocks of food: five of them are needed for daily consumption, the sixth must be minimized.
Each individual chooses the dishes based on personal taste preferences. Slimming menus are based on a person's physiological parameters and characteristics.
To learn to control your own diet without counting daily calories, it is recommended that you keep a diary first. It records all foods eaten during the day, which aids in analysis. To get started, follow a sample menu for every day.
The week's basic menu is suggested in the table:
| Day of the week | Breakfast | Dinner | Dinner | Snacks (lunch, afternoon snack) |
|---|---|---|---|---|
| Monday | Oats in the water |
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| Wednesday |
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| Thursday | Cottage cheese with fruit or non-fat cream |
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| Friday | Fruit mix with natural yoghurt |
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| Saturday | millet porridge in water |
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| sunday | lean rice porridge |
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Recommended drinks:
- It's still mineral water;
- freshly squeezed fruit juices;
- green tea with lemon;
- coffee without sugar;
- herbal infusions.
By charting a diet for a month, they adhere to the basics. The recipes are the same, based on approved foods.
To get a tangible result, you need to be patient and not stray from the intended goal.
For men
Men differ from women in metabolism, energy expenditure and greater muscle mass.Consequently, the PP rules will be slightly different.
Points to consider when designing a menu:
- They include more protein, which is needed to maintain muscle tone. For vegetarians, vegetables (except beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a complete alternative to meat.
- Products that promote testosterone production are added to the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- The daily calorie intake is respected - 2. 300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
In addition, representatives of the stronger sex need to:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, nuts;
- phosphor:egg yolk, fish, bran.
Men cannot live without vitamin E.
Approximate daily diet:
- Breakfast:cereal porridge, cooked meat, tea with mint and lemon.
- Lunch:wholegrain bread toast, cottage cheese, juice.
- Dinner:potato-free vegetable soup, boiled sea fish, spring salad, durum wheat noodles.
- Afternoon snack:natural yogurt, fruit.
- Dinner:cottage cheese with fresh herbs and cucumbers.
It is recommended to give up soy, beer and instant coffee - products that promote the production of the female hormone.
for girls and women
In women, the daily caloric content varies between 1700-2200 kcal, the extreme value is acceptable only for athletes.Despite this, the diet can be just as varied and tasty.
Elements that the female body needs at any age:
- Calcium(heavily excreted during pregnancy and after age 40): cottage cheese, cheeses, 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, the production of collagen): citrus fruits, strawberries, kiwi, hawthorn, peppers, 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, watermelon, avocado, peaches, lentils and peas, tomatoes, nuts.
Up to 25 years old
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyprevent diseases of the genitourinary system.
Indicative menu of the day for girls:
- Breakfast:omelette, fresh tomato, freshly squeezed fruit juice or natural coffee.
- Lunch:almonds and plums.
- Dinner:broccoli puree soup, salad with vegetables and beans, roast turkey, green tea.
- Lunch:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After the age of 30, women must take special care with their diet in order to preserve their 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 old, it is recommended to eat fractionally and gradually, 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 basic products in PP:
- Seafood;
- oily fish (a source of omega-3 acids);
- vegetation;
- 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 rigid diets to lose weight.It is recommended to limit your 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 heart's work. Prune, sauerkraut and seaweed help clean the intestine of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after delivery 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 mother and baby.
Basic Nutrition:
- Balance;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, breastfeeding mothers are prohibited from drinking herbal laxatives and medications, as well as from dieting.
List of allowed and prohibited foods during lactation:
| Prohibited | Allowed |
|---|---|
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For children and teenagers
When compiling a healthy diet for children, several nuances are taken into account. First, it's about age, as the body is constantly growing and the need for energy is changing.
Ideal daily caloric intake for age periods:
- up to 3 years - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- up to 8 years - 2. 400-2500 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 macro elements - to stimulate brain activity.
As 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 and in unlimited quantities.
If you are overweight, it is worth reviewing your diet according to the PP program:
- Create a specific diet, preferably hourly.
- Do not force the child to eat.
- They resort to fractionated meals with healthy snacks: apples, cookies, yogurt, fruit, honey, strawberries.
- Protein foods are served for lunch. It can be boiled chicken, steamed chops, cottage cheese, peas or oats.
- Be sure to include all dairy products in your diet.
- Sweets are dosed and distributed strictly after the main meal.
- Excludes French fries, fast food and other harmful products.
- They teach you to drink water.
Sample menu of the day:
- Breakfast:pancakes with applesauce, jam.
- Lunch:banana, baby biscuits.
- 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 a diet suitable 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 more stress, so they need more calories. With a moderate hobby, 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 must be complete.
From the table you need to get up with a slight feeling of hunger, as saturation doesn't come immediately.
The menu is made for a week, but it's not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and sweets.
A complete list of products of the week for the whole family:
- cereals: oats, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy and sour dairy products;
- green.
It is more rational to describe in detail the products needed for the week and make a list so as not to buy anything superfluous at the store.
for athletes
Healthy eating and sports are two inseparable components of health. To gain a beautiful and fit body, it is not enough to follow a diet and control the amount of calories burned in training.
During intense sports, muscle building and augmentation occurs, so the supply of protein from outside is important. In addition to cottage cheese, the menu should include nuts, meat and eggs. Also, special protein supplements are taken.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced by complex ones (whole breads, vegetables, cereals, fruits and vegetables). Are consumed 2 hours before classes and 30 minutes after. They totally eat in 1, 5 hours, mostly protein.
Athletes also need to consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power scheme:
- Breakfast:oats in milk, several eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:a serving of cottage cheese.
- Dinner:rice meat porridge, cottage cheese.
- Late snack:a glass of milk or kefir.
Revenues
The dishes used in PP are generally simple and easy to prepare at home, without taking too much time, and also include inexpensive and readily available ingredients.
The main thing in the cooking process is not to overdo the salt and artificial spices.
Broccoli Cream Soup
Delicious and nutritious pureed soup can serve as a complete lunch.
To cook you will need:
- broccoli sprouts - 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 tender.
- The remaining liquid drains, but not completely.
- Using a blender, blend until smooth.
- Add cream.
- Bring to a boil again.
Decorate the top with cookies 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 pieces;
- onions - 5-6 pcs. ;
- tomatoes - 4-5 units;
- peppers - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 l;
- fresh herbs for decoration.
Preparation:
- Celery and all vegetables are cut into strips. Pour into a saucepan and pour in the juice.
- They set fire and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce heat, add chopped greens, cover with a lid and cook for another 7-8 minutes.
Before use, the soup can be blended in 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 units;
- lettuce leaf - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. me.
Preparation:
- Pre-boil beans until tender.
- Add diced tomatoes.
- Add chopped greens, lettuce and corn kernels in 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
Mushroom barley can be easily and quickly cooked in a crockpot, although it is soft and satisfying. The recipe is suitable for slimming people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 cups;
- mushrooms - 0. 5 kg;
- onions - 1 pc. ;
- vegetable oil - 20-30 ml;
- pepper salt.
Preparation:
- Semolina are washed, poured into water and soaked for 5-6 hours or overnight.
- In the morning, the liquid is drained off, the barley is placed in the multi-dandruff bowl, and fresh water is poured.
- Chop the onion, cut the mushrooms into plates and lightly fry 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, it is allowed to add a piece of butter to each portion.